Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

5 Exercises to Get a Flat Belly in Just 30 Minutes

Although this is titled 5 exercises to get a flat belly in just 30 minutes, it is important to know that you cannot target fat burning. When you exercise and lose body fat, you are losing fat from everywhere in your body, some places take longer to begin shrinking while others maintain a lean physique.

Posternak says that, although you cannot target fat-burning areas, you can work on muscles in your abs that are specifically responsible for pulling your stomach in and giving that flat stomach look. And that is what these 5 exercises to get a flat belly in just 30 minutes is all about.

These exercises will focus on the transverse abdominis, a part of your ab muscles that wraps around your torso creating a “corset effect,” Posternak explains. Some movements will target this muscle specifically, while other are compound movements that will also hit your transverse abdominis.

1. Standing Overhead Barbell Squat

By hanging a weight over your head and having to squat down while maintaining good form, you will recruit a lot of your deep layer abdominal muscle fibre to stabilise that movement.

2. Plank with Progressions

Source: Nathan Cowley / Pexels

When doing planks, it’s important to have your body and weight positioning correct. Planks can get boring or too easy, and that is when you need to apply more resistance to this great core exercise.

When adding a weight plate to your back while doing planks, position the plate on your lumbar, on the arch of your back.

3. Overhead Press / Military Press

Next in this list of 5 exercises to get a flat belly in just 30 minutes is another overhead movement: the overhead press. This can be done with a barbell or with dumbbells. This movement is also referred to as military press.

4. Stability Ball Crunch

Since the main purpose of the transverse abdominis is spinal stability, the stability ball is going to have you challenge this specific part of the movement.

Make sure you are not sitting too far low or too high up on the stability ball. And since this is a crunch, not a sit-up, you want to stop lifting your upper body at about 60 degrees to keep the tension on your abs at all times.

You can hold a plate behind your head to add more resistance to this exercise.

5. Drawing In Maneuver

This exercise can be done at the end of your ab workout to become a good finisher, or, if your abdominals are quite weak, at the very beginning to activate your deep layer abdominal muscle fibres.

Stay on your fours on the floor, and you want to draw your belly button and abs in, hold for 5-20 seconds and expand them back out.

So how are these 5 exercises to get a flat belly in just 30 minutes supposed to look in a workout? Posternak suggests super setting them, which means doing two exercises with no rest in between them.

Try it like this:

• Superset 1 – 10 overhead squat, 10 drawing in maneuver

Do 3 sets with 2 minute break between each set.

• Superset 2 – 10 overhead press, 10 1-minute plank

Do 3 sets with 2 minute break between each set.

• 20 reps of weighted crunches on stability ball

Do 3 sets with 2 minute break between each set.

And there you have it, those were the 5 exercises to get a flat belly in just 30 minutes. You can try the workout right now to see it for yourself. Just be consistent and train regularly this workout.

Click on the video below for more information from Max Posternak.

VIDEO – 5 Exercises to Get a Flat Belly in Just 30 Minutes

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What is Testosterone?

Testosterone is a hormone primarily produced in the testes (in men) and in smaller amounts in the ovaries (in women) and adrenal glands of both sexes.

It is a steroid hormone that plays a critical role in the development of male reproductive tissues, including the testes and prostate, and in promoting secondary sexual characteristics such as increased muscle mass and bone density, body hair growth, and deepening of the voice.

Source: Photos courtesy of CrossFit Inc

Testosterone is also important for maintaining overall health and wellbeing, as it helps regulate mood, cognitive function, energy levels, and cardiovascular health. In women, testosterone plays a role in maintaining bone density and muscle mass, and may also contribute to sexual desire and function.

Abnormally high or low levels of testosterone can cause a variety of health problems, including infertility, reduced libido, depression, and increased risk of cardiovascular disease.

Why are Low Testosterone Levels Bad?

Low testosterone levels can have several negative effects on a person’s physical and emotional health. Here are some of the reasons why low testosterone levels can be bad:

• Reduced muscle mass and strength: Testosterone is critical for building and maintaining muscle mass and strength. Low levels of testosterone can lead to a loss of muscle mass and weakness.
• Decreased bone density: Testosterone plays a key role in maintaining bone density. Low levels of testosterone can lead to decreased bone density and an increased risk of fractures.
• Erectile dysfunction: Testosterone is important for maintaining sexual function in men. Low levels of testosterone can lead to erectile dysfunction and reduced libido.
• Mood changes: Testosterone can affect mood and emotional well-being. Low levels of testosterone can lead to depression, irritability, and fatigue.
• Increased risk of cardiovascular disease: Testosterone plays a role in maintaining cardiovascular health. Low levels of testosterone have been linked to an increased risk of cardiovascular disease.

If you are experiencing symptoms of low testosterone, such as fatigue, reduced muscle mass, decreased libido, and mood changes, it is important to talk to your healthcare provider to determine the underlying cause and explore treatment options.

Max Posternak is a certified personal trainer and the founder of Gravity Transformation, a popular fitness YouTube channel. Max has over 2 million subscribers on his channel, where he provides a wide range of content related to fitness, nutrition, and weight loss.

Video

Why Does Lifting Heavy Weights Increase Testosterone?

Lifting heavy weights can increase testosterone levels for several reasons:

Increased muscle mass: When you lift heavy weights, it causes muscle damage which leads to muscle growth and repair. This process is called muscle hypertrophy. As you gain more muscle mass, your body produces more testosterone to support muscle growth.

Higher intensity workouts: Lifting heavy weights requires a high level of effort and intensity. This type of workout stimulates the nervous system and triggers the production of testosterone.

Compound exercises: Heavy lifting usually involves compound exercises that engage multiple muscle groups, such as squats, deadlifts, and bench presses. These exercises require a lot of energy and help to increase testosterone levels.

Rest and recovery: After lifting heavy weights, your body needs time to recover. This recovery period is when your body produces the most testosterone. Getting enough rest and recovery time is important to maximize the testosterone-boosting effects of heavy lifting.

Overall, lifting heavy weights can help to increase testosterone levels by promoting muscle growth, stimulating the nervous system, and triggering the production of testosterone. However, it’s important to note that testosterone levels can be influenced by many factors, including age, diet, sleep, and overall health.

How Do High Stress Levels Negatively Impact Testosterone Levels?

High stress levels can negatively impact testosterone levels in several ways:

• Increased cortisol production: Stress triggers the release of the hormone cortisol, which is important for the body’s “fight or flight” response. However, high levels of cortisol can suppress the production of testosterone.
• Disrupting sleep: Stress can disrupt sleep patterns, leading to a decrease in the amount and quality of sleep. Sleep is important for testosterone production, so lack of sleep can contribute to lower testosterone levels.
• Reducing appetite: When you are stressed, your body produces less of the hormone ghrelin, which stimulates appetite. This can lead to a decrease in calorie intake, which can negatively impact testosterone production.
• Affecting mood: Chronic stress can contribute to anxiety and depression, which can negatively impact testosterone levels.
• Reducing physical activity: When stressed, many people tend to be less physically active. A sedentary lifestyle can lead to weight gain and decreased testosterone production.

Overall, high stress levels can negatively impact testosterone levels through various mechanisms. To maintain healthy testosterone levels, it’s important to manage stress through techniques such as exercise, meditation, deep breathing, and getting adequate rest and relaxation.

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Train Like Bruce Lee

Whether you’re totally new to this game or already know your way around, we’re about to pump you up and show you how CrossFit is more than a workout—it’s a mental game-changer.

1. Facing the Fear of the Unknown

Alright, so CrossFit can feel like jumping into the deep end of a pool you’ve never seen before. But here’s the cool part: that fear of the unknown is where your mental strength begins to flex.

So, the next time you step into the CrossFit box and face a workout that seems a bit intimidating, remember this: you’re not just facing a workout; you’re stepping into your mental arena. You’re proving to yourself that you’ve got what it takes to tackle the unknown.

Embrace that mystery; let it be the catalyst for your mental growth. The fear of the unknown isn’t something to avoid—it’s a badge of honor you wear proudly on your journey to becoming the best version of yourself.

2. Stoking Your Motivation with Consistency.

Picture this: every time you walk through those gym doors, you’re not just working out your body. It’s like a secret handshake between you and your inner warrior. Even on days when the couch seems tempting and Netflix calls your name, every single push-up, squat, and burpee is crafting your mental armor.

Source: RX'd Photography

So, the next time you’re tempted to skip a workout or take the easy route, remember this: every rep you do, every sweat drop you shed—it’s not just about that moment. It’s about building mental muscle that’s ready to take on whatever life throws at you.

Consistency is your ticket to a mental toughness that’s as unyielding as a fortress. So high-five yourself every time you show up, because you’re not just building a better body; you’re forging a mind that’s as tough as nails, ready to conquer any challenge that comes your way.

3. Goals: Your North Star for Toughness.

Remember that goals are more than just aspirations—they’re your personal roadmap. They give your mental journey direction, purpose, and that extra push when things get tough. And when you hit those milestones, take a moment to relish in the mental fireworks.

It’s a celebration of your determination, your commitment, and your unyielding strength. You’re proving to yourself that you’re not just a passenger in this journey; you’re the one holding the steering wheel.

Source: CrossFit Inc

Your goals are your coordinates to success, your pathway to mental growth, and your testament to the fact that you’re capable of achieving greatness beyond your wildest dreams.

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CrossFit and Mental Toughness: Developing Resilience as a Beginner: Power of the CrossFit Crew.

In the world of CrossFit, you’re not alone on your journey to becoming stronger, both physically and mentally.

You’re surrounded by a tribe of like-minded individuals who are there to remind you that you’re capable of more than you think. Soak in the energy, feel the support, and let the CrossFit community fuel your mental fire. You’re not just an individual; you’re part of a collective force that’s ready to conquer anything that comes your way.

4. Talking Yourself into Greatness

Alright, listen up! Here’s a little secret that can make a big difference: the words you tell yourself are like magic spells for your mindset. When you’re standing face-to-face with a challenge, whether it’s lifting a heavy weight or conquering a tough workout, what you say to yourself matters—a whole lot.

So, the next time you’re staring down a tough workout or a movement that seems impossible, remember your secret weapon. Pump up those mental muscles with self-talk that says, “I can do this!” The more you practice, the stronger your mental resilience becomes. It’s not just about the weights you lift; it’s about mastering your mindset and becoming your own biggest supporter.

5. The Best Kind of High

Picture this: you’re getting better every day. Whether it’s lifting more, moving faster, or even just feeling more confident, these little wins are like mental fireworks. Celebrating progress feeds your mental fire, reminding you that every step forward is a step toward unbeatable resilience.

6. Failures. Stepping Stones, Not Stumbling Blocks

Failure, in the context of CrossFit, is like a secret ingredient in a recipe for mental toughness. It’s the seasoning that adds depth to your character, the fuel that propels you forward. Instead of avoiding those moments, embrace them.

Take them as invitations to learn—about your strengths, your weaknesses, and your capacity for growth. Every time you face failure and keep pushing, you’re telling yourself, “I’m not backing down.”

So, next time you find yourself in the midst of a “failure” in your CrossFit journey, remember this: it’s not a final destination; it’s a turning point. It’s an opportunity to refine your technique, strengthen your resolve, and build that mental resilience that separates the great from the good. Embrace the lessons that failure brings.

In the world of CrossFit, mental toughness isn’t just a skill—it’s a transformation. With every rep, every sweat drop, you’re forging a mindset that’s unstoppable.

The unknown becomes an adventure, the community becomes your strength, and every challenge becomes a chance to flex your mental muscles. So, whether you’re brand new or a seasoned pro, remember: CrossFit isn’t just about lifting weights; it’s about building a mental fortress that’s ready to take on whatever life throws your way. Let’s do this!

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In this article we tell you what this movement consists of, how to execute it correctly and what benefits the snatch balance has for you.

Snatch balance is an exercise that improves the position of the snatch reception in a dynamic way, that adds a greater demand on the technique, more precision and speed to get into the overhead squat position. It is one of the best balance exercises you can imagine.

How is Snatch balance performed

Improving technique is the main objective of a weightlifter or Crossfit athlete who want to improve their body balance when performing snatch or any barbell movement.

Proper technique is essential for this type of movements. To perform the snatch balance, you should start standing with the bar behind your neck with a wide grip and feet in the squat position. Then bend your knees, keeping your balance and your torso upright. Next, push with your legs against the floor to create some momentum as you lift the bar.

Lower your body and explosively push the bar up, trying to get into an overhead squat position. Lock out the elbows and make sure the bar is positioned correctly.

Source: Courtesy of CrossFit Inc.

Come back up, performing the overhead squat, and then return to the starting position to perform another rep. The goal is to raise the bar as quickly as possible to get under it as soon as possible.

Benefits of the Snatch Balance

Now that we know how to perform the movement, let’s talk about the benefits of snatch balance

1. It gives you confidence when performing weightlifting movements

It is a great tool to strengthen speed, balance and movement to be able to perform a deep and stable squat while locking the elbows explosively resisting a weight.

2. Healthy back

It will help you take care of your torso posture. Hitting the bar forward when performing the snatch may be caused by a bad starting position that results in an inadequate entry into the movement, so having a balanced start will help you gain strength, balance and learn to identify the correct trajectory of the bar when returning to the starting position.

3. Increased Speed

The speed with which a lifter can squat, lift the barbell and hold it for a period of time overhead without any problems is directly related to the athlete’s endurance.

4. Upper body balance

Performing snatch balance will help you gain strength in your arms and upper back, as well as gain a greater awareness of whether or not you are performing the exercise correctly.

Source: Courtesy of CrossFit Inc.

5. Many muscle groups are worked during the execution of the snatch balance

Traps

The trapezius muscles are essential for stabilizing and holding the bar in the overhead position. Thanks to snatch balance you will be able to activate them correctly before performing your snatch or c&j training session.

Shoulders and triceps

When performing weightlifting movements your arms are the ones that will guide the bar to drive the weight over your head. Your extensor muscles, the shoulders and triceps, will also be activated with the snatch balance. Once the weight reaches overhead your shoulder stabilizers will play an important role.

Scapular Stabilizers

The scapulae along with the shoulder stabilizer muscles will make a perfect tandem to maintain your balance and give you the stability you need to keep the weight overhead. In addition, good scapular stabilization will help prevent injury by taking stress off your elbows and wrists.

Quadriceps, hamstrings and glutes

The legs are the engine of the snatch balance, both in the push phase and in the squat phase, so performing this movement will also train your lower body. As you move under the bar, your legs will absorb all the load.

As you can see, snatch balance should be a part of your training routine if you are looking to improve snatch technique and increase strength in overhead movements. Snatch balance is not an exercise you should use if your goal is to gain muscle mass or improve your general fitness.

For technique development the best approach is to start with light weights or directly with an empty bar, so that you are comfortable during all phases of the execution of the movement from the beginning to the low overhead squat position with elbows fully extended and load above your head. From there you can add load but keep in mind the explosiveness of the movement. The loads should not limit your speed of execution.

Source: Courtesy of CrossFit Inc.

Performing the snatch balance will progressively build strength and improve technique and allow you to lift more weight when performing the actual movement. When you have mastered the movement you can work with loads around 80% of your snatch RM, although there are athletes who exceed this percentage by working at 100-120% of their RM.

Snatch balance variations

Although the movement itself may not seem complicated, there are two basic variations of its execution that we explain below.

Snatch balance with open leg starting position

This variation of the snatch balance consists of starting the movement with width leg opening position that would correspond to a squat position, so that at the moment of execution of the movement there is no lateral displacement of the feet. This variation is focused on our ability to remain straight in the receiving position and will also make us work more on our speed of movement.

Drop Snatch

This variation is considered a snatch balance without the drive phase and serves mainly to develop the speed with which the athlete drops under the bar. This variation requires maximum explosiveness from the athlete and his upper body, as well as his ability to place his feet correctly to receive the bar in a low squat position. This helps lifters who lack speed under the bar in the snatch or struggle with their elbows bending at the bottom of the snatch.

If you enjoyed this article, you will also like: How to Improve Your Footwork, Speed and Stability in The Snatch

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Training the abs should be everyone’s goal. Not only do people find it attractive to have a flat stomach, but a strong core will also prevent back injuries and reduce the risk of heart disease by improving your overall conditioning.

Some compound exercises target the abs as well, but if you are serious about getting a six-pack you should do specific movements that focus entirely on your midline.

Luckily, you don’t need to do dozens of exercises to target your abs. According to Trevor Hash, there are only 3 six-pack core exercises you need to get impressive results.

Trevor Hash is a movement coach who co-founded Strength Side. He spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns to improve your athleticism, abs exercises and life-changing habits.

Check out the only 3 six-pack core exercises you need below.

3 Six-Pack Core Exercises You Need

The first type of exercise is known as compression, in which you compress your ab muscles against each other, which is what most people think of when doing ab exercises. The second category is known as carrying exercises, and the last one is crawling.

1. L-Sit or Hanging Leg Raise

The L-sit is a callisthenics exercise, a bodyweight exercise in fancier wording, that will challenge your stability, strength and flexibility.

You can do the exercise with parallel bars, a dip station, on the floor or even with rings.

Hanging leg raises improves trunk stability, your posture and is incredibly challenging. But like the L-sit, there are progressions you can do that are beginner friendly.

Related: Why Sit-Ups Are A Waste Of Time

2. Carrying

Carrying exercises are actually the opposite of compression exercises in which you are resisting that spinal flexion of compression by staying upright or erect.

“Carrying is the best way to train the overall strength of your core,” Hash explains.

Hash doesn’t exemplify one single movement that is the best for this category, however, he does mention farmer’s carry, barbell squat or Olympic lifts. “Anything where you have to pick up something heavy and hold it.”

Source: Courtesy of CrossFit Inc.

3. Crawling

This category includes planks, mountain climbers, push-up variations, and basically anything that gets your hands and feet on the ground at the same time. “Crawling gives you the ability to work on all the other functions of your core,” such as rotation, resisting rotation, side bending, scapular function and more.

We recommend doing the bear walk or the bear-to-crab movement.

And those are Trevor Hash’s 3 six-pack core exercises you need to look better. To understand his philosophy of why these are the only movements you need to get an amazing six-pack, click on the video below.

VIDEO – 3 Six-Pack Core Exercises You Need

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What are the Benefits of Working Out?

There are numerous benefits to working out, both for physical and mental health. Here are some of the key benefits:

Improved physical health: Regular exercise can improve cardiovascular health, increase muscular strength and endurance, and enhance flexibility and balance.

Weight control: Exercise can help you maintain a healthy weight or lose weight if you need to. It does this by burning calories and building lean muscle mass.

Reduced risk of chronic diseases: Regular exercise can reduce your risk of developing chronic diseases such as heart disease, diabetes, and certain types of cancer.

Improved mood: Exercise is a natural mood booster, helping to reduce stress and anxiety, improve self-esteem, and promote a sense of well-being.

Better sleep: Regular exercise can improve the quality and duration of sleep, helping you feel more rested and alert during the day.

Increased energy: Exercise can boost your energy levels and reduce feelings of fatigue, making it easier to get through your daily activities.

Improved brain function: Exercise has been shown to improve cognitive function, including memory, attention, and learning.

Social benefits: Joining a group exercise class or sports team can help you connect with others who share similar interests, providing a sense of community and social support.

Overall, working out is an essential part of a healthy lifestyle and can have numerous benefits for both physical and mental health.

Max Posternak is a certified personal trainer and the founder of the Gravity Transformation fitness brand. He is known for his YouTube channel, Gravity Transformation, which a large following of subscribers and features a variety of fitness-related content.

On his channel, Max provides workout routines, diet and nutrition advice, and motivational content aimed at helping people transform their bodies and improve their overall health and fitness. He also shares his personal fitness journey and provides insights into his own training and nutrition habits.

Video – How Much Should You Work Out Every Week?

What are Sets and Reps?

In weight training and resistance training, a set is a group of consecutive repetitions (reps) of a particular exercise. A rep is one complete cycle of the exercise, which usually involves lifting and lowering a weight or resistance.

For example, if you are doing bicep curls with a dumbbell, one rep would involve lifting the weight towards your shoulder, and then lowering it back down to the starting position. A set might involve doing 10 repetitions of this exercise, so you would complete 10 reps before resting.

The number of sets and reps you perform during a workout can vary depending on your goals and the specific exercise you are doing. For example, if your goal is to build strength, you might do fewer reps per set (e.g., 3-6 reps) and more sets of the exercise. If your goal is to build endurance, you might do more reps per set (e.g., 12-15 reps) and fewer sets.

It’s important to note that the weight or resistance used during each set can also impact the number of reps you can do. If the weight is very heavy, you might only be able to do a few reps per set, whereas if the weight is lighter, you might be able to do more reps before fatiguing.

In general, sets and reps are a key component of weight and resistance training, and they can be adjusted to help you achieve your specific fitness goals.

Why is Recovery Important After Working Out?

Recovery is an essential part of any exercise routine, as it allows your body to repair and rebuild muscle tissue that has been broken down during your workout. Here are some reasons why recovery is important after working out:

• Muscle repair: When you work out, you create small tears in your muscle tissue. Recovery time allows your body to repair and rebuild this tissue, making it stronger and more resilient.
• Injury prevention: Adequate recovery time can help prevent injuries by allowing your muscles, joints, and connective tissues to rest and recover from the stress of your workouts.
• Improved performance: Proper recovery can help improve your overall performance by allowing your body to adapt to the stresses of your workouts and build strength and endurance over time.
• Reduced soreness: Recovery time can help reduce muscle soreness and fatigue, making it easier to maintain a consistent exercise routine.
• Hormone regulation: Rest and recovery are essential for regulating hormones such as cortisol and testosterone, which play a role in muscle growth and repair.
• Mental health: Adequate recovery time can also have a positive impact on your mental health by reducing stress, improving sleep quality, and promoting relaxation.

It’s important to note that recovery time can vary depending on the intensity and duration of your workouts, as well as your individual fitness level and goals. It’s always a good idea to listen to your body and give yourself enough time to rest and recover between workouts.

How Does Sleep Help Muscle Recovery?

Sleep is an essential part of muscle recovery after a workout. Here’s how it helps:

Protein synthesis: During sleep, your body produces human growth hormone (HGH), which is necessary for muscle growth and repair. HGH promotes protein synthesis, which is the process by which your body creates new muscle tissue to replace damaged tissue.

Muscle repair: While you sleep, your body is able to repair and rebuild muscle tissue that has been broken down during your workout. This is because your body produces more protein while you sleep, which helps to rebuild damaged muscle fibers.

Reduced inflammation: Sleep can also help reduce inflammation throughout your body, which can help speed up the healing process after a workout. Inflammation is a natural response to exercise, but excessive inflammation can impede muscle recovery and lead to soreness and fatigue.

Energy restoration: Adequate sleep can help restore your energy levels, allowing you to perform better during your workouts and recover more quickly afterward. This is because sleep helps to replenish glycogen stores, which are essential for providing energy to your muscles.

Hormone regulation: Sleep is also important for regulating hormones such as cortisol and testosterone, which play a role in muscle growth and repair. Lack of sleep can lead to imbalances in these hormones, which can impede muscle recovery and growth.

Overall, getting enough high-quality sleep is crucial for muscle recovery and growth after a workout. Aim for 7-9 hours of sleep per night, and prioritize good sleep hygiene practices such as avoiding screens before bed, keeping your bedroom cool and dark, and establishing a regular sleep routine.

Why is Nutrition Important for Working Out?

Nutrition is a key factor in working out and achieving your fitness goals. Here are some reasons why nutrition is important for working out:

• Fuel for exercise: Your body requires energy to perform physical activity, and this energy comes from the food you eat. Adequate nutrition provides the fuel your body needs to power through your workouts and perform at your best.
• Muscle growth and repair: Protein is essential for building and repairing muscle tissue, so getting enough protein in your diet is crucial for building muscle and recovering from workouts. Other nutrients, such as carbohydrates and healthy fats, also play a role in supporting muscle growth and recovery.
• Improved performance: Proper nutrition can help improve your overall performance by providing your body with the nutrients it needs to build strength, endurance, and agility. A well-rounded diet that includes a variety of nutrient-dense foods can help support your physical performance and help you reach your fitness goals.
• Reduced inflammation: Certain foods, such as fruits, vegetables, and healthy fats, contain anti-inflammatory compounds that can help reduce inflammation throughout your body. This can help reduce muscle soreness and fatigue, making it easier to maintain a consistent exercise routine.
• Weight management: Proper nutrition can help support healthy weight management by providing your body with the nutrients it needs to maintain a healthy metabolism and fuel physical activity. Eating a balanced diet that is rich in whole foods and low in processed foods can help you achieve and maintain a healthy weight.

Overall, nutrition plays a critical role in working out and achieving your fitness goals. Aim for a balanced diet that includes plenty of whole foods, lean proteins, healthy fats, and complex carbohydrates to support your workouts and promote overall health and wellness.

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Hey there, future CrossFit champ! We get it – life’s a whirlwind of deadlines, meetings, and juggling a gazillion tasks.

Source: Courtesy of CrossFit Inc.

But guess what? The world of CrossFit isn’t just a workout; it’s a lifestyle, a family, and a game-changer. Finding time for fitness can be challenging, but fear not, because CrossFit has got your back!

CrossFit is not just a workout; it’s a lifestyle that can transform your body and mind. Whether you’re a fitness enthusiast or a newbie, here are some awesome tips to help you seamlessly weave the exhilarating world of CrossFit into your jam-packed schedule.

1. Unleash the Magic of Morning or Evening CrossFit Workouts

The early hours of the day hold a certain magic. Incorporating a morning CrossFit routine can set a positive tone for the rest of your day. By getting your workout in before the chaos begins, you’re ensuring that nothing derails your fitness goals later. Plus, starting your day with a burst of energy and endorphins can boost your productivity and mental clarity throughout the day.

Source: Wodshots

But wait, let’s not forget the allure of the evening. After a day filled with responsibilities, there’s something almost poetic about ending it with a CrossFit session.

An evening CrossFit routine serves as your sanctuary, a place where you leave behind the worries of the day and immerse yourself in movement. It’s an oasis of energy in a sea of tiredness, a revitalizing experience that renews your spirits and reminds you that you’re capable of so much more than you think.

And the best time to workout is…

2. Personal Training for Tailored Progress

Engaging in personal training sessions can provide you with a customized approach to CrossFit. A professional coach can help you design a workout plan that aligns with your schedule and fitness level. They can also ensure proper form, reducing the risk of injury. While personal training may require an extra investment, the benefits in terms of results and efficient use of your time are well worth it.

3. Embrace High-Intensity Intervals (HIIT)

CrossFit is synonymous with High-Intensity Interval Training (HIIT), a perfect fit for a busy schedule. HIIT workouts deliver maximum results in a short amount of time.

These intense bursts of exercise followed by brief periods of rest torch calories, boost metabolism, and elevate your fitness level. A 20-minute HIIT session can be as effective as a longer conventional workout, making it a powerful tool for those with time constraints.

4. Craft a Smart Workout Plan

Effective workout planning is crucial, especially when time is limited. Map out your workouts in advance to make the most of every minute. Focus on compound movements that engage multiple muscle groups, maximizing efficiency. Aim for a mix of cardio, strength training, and mobility exercises to achieve a balanced and comprehensive routine.

Great workouts HERE

5. Harness the Power of the CrossFit Community

The CrossFit community is a vibrant and motivating space. Joining a CrossFit box introduces you to a supportive network of individuals with similar goals.

The camaraderie and friendly competition can fuel your motivation and commitment. When you know you’re part of something larger than yourself, it’s easier to stay accountable and show up for your workouts.

6. Progress as Your Ultimate Motivator

Tracking your progress is a powerful source of motivation. Keep a record of your achievements, whether it’s lifting heavier weights, performing more repetitions, or completing a workout faster. Celebrate each milestone as a testament to your dedication and hard work.

Seeing tangible improvements will ignite your desire to continue pushing your limits.

7. Adaptability in Action

Life is unpredictable, and your schedule may change unexpectedly. Embrace adaptability as a core principle. If you can’t make it to the gym, don’t skip the workout entirely. Opt for a bodyweight routine at home or squeeze in quick exercises during breaks.

The ability to adjust your plans while staying committed to your goals is a hallmark of successful fitness integration.

8. Fuel Your Body with Meal Prep

Nutrition is a cornerstone of your fitness journey. Plan your meals and snacks ahead of time to avoid making unhealthy choices when time is scarce.

Meal prepping ensures that you have nourishing options readily available, saving you both time and stress. Focus on a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support your CrossFit efforts.

How to Meal Prep for Beginners (Muscle, Fat Loss, Health)

9. Set and Track Your Goals

Goal-setting is the compass that guides your fitness journey. Define both short-term and long-term objectives, whether it’s mastering a specific exercise, completing a certain number of workouts per week, or achieving a target body composition. Regularly revisit and revise your goals to stay motivated and ensure your progress stays on track.

Incorporating CrossFit into a busy schedule requires commitment, planning, and a willingness to adapt. By embracing these strategies, you’ll find that fitness becomes an integral part of your life rather than an additional burden.

Remember that every step you take, no matter how small, is a step toward becoming the best version of yourself. So, lace up your shoes, grab your water bottle, and embark on this exhilarating journey toward a healthier, fitter you.

Your schedule may be busy, but your commitment to your well-being is unwavering!

If you liked this article you will also like: 8 Habits of Highly Successful People and How to Apply Them to Your Life, Training and Fitness Goals

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If you want to see your abs, doing abs exercises will only help you to a certain extent. The issue with not seeing a six-pack is likely the body fat percentage you currently might have. If getting a six-pack is your goal, you first need to be in a caloric deficit and lower your body fat.

14 Tricks On How To Lose Belly Fat Effortlessly

Not only your nutrition needs to be on point for you to lose belly fat, but you can also increase your calorie expenditure by performing activities and that is what these best exercises to lose belly fat at home are all about. The person who came up with this list was Max Posternak.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

Check out his 5 best exercises to lose belly fat at home.

Source: Li Sun on Pexels

5 Best Exercises to Lose Belly Fat At Home

1. 4 Step Up and Overs + Mountain Climbers

For this exercise, you can hold a pair of dumbbells in your hands. Step up on a small platform sideways and came out the other side. Do this 4 times and then perform 4 mountain climbers.

2. Mayweather Stand-Up

Technically part of this movement is a sit-up, but you will stand up tall at the end of it. This exercise works a lot of muscles and gets your heart rate up.

Lay on the ground with a weight above your head. Swing the weight towards your feet as you sit up, bring the weight in front of you and stand up tall. Squat and sit back down to repeat the movement.

3. Alternating Kneel Down + Squat Jump

Holding a pair of dumbbells in your hands, kneel backwards to lunges alternating the foot each time and kneeling down. After doing two kneel downs, one with a different starting foot, squat down and jump.

4. Sprawl and Alternating Sit Throughs

This looks like a complicated exercise, but once you know how to do it, it is great and that is why it features Posternak’s list of best exercises to lose belly fat at home.

It involves a sprawl, a half-burpee, a downward dog position, and a kick through.

5. Weighted Burpee

Of course, it had to be the burpee. But to take things to the next level, Posternak advises doing this fat-burning exercise with a dumbbell on each hand.

And that was Posternak’s 5 best exercises to lose belly fat at home. If you have minimal equipment at home, you can perform any of these exercises. If one or more of these movements looks difficult to you, Posternak explains how to regress the difficulty and still burn fat to shrink your belly.

Simply click on the video below.

VIDEO – Best Exercises To Lose Belly Fat At Home

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They are not designed with strength or muscle mass in mind, but purely for definition and aesthetics.

The following three exercises will hit the:

1. Upper pecs
2. Lower Pecs
3. Middle Pecs

Best 3 Exercises to Build a Great Looking Chest

Let’s look at them in more depth.

1 Incline Dumbbell Press (Upper Pecs)

“Science shows that a slight 30-degree incline on the bench is best to not only hit the upper pec fibres the best while minimizing the dominance of the front delts but that it also hits the sternal portion of the chest hard as well.

Source: Courtesy of CrossFit Inc.

The arms move from the low and away position to one up and in when performing the exercise this way. The use of dumbbells also allows the hands to travel a little closer to each other at the top to achieve more adduction of the arms rather than what happens when they are fixed in place on a barbell during a barbell bench press.

Even though you lose some of the tension on resisted adduction at the top of the rep, you still get more overall adduction resistance during the dumbbell variation of the bench press than you do with the barbell version.”

2 High to Low Cable Crossover (Lower Pecs)

Jeff explains further, “This is best performed with a set of cables but it can also be done as a chest resistance band exercise.

Here you want to make sure that you are bringing the arms down and across your chest on every rep.

Many less informed trainers advise you to stop your arms at midline. Given that they don’t understand the anatomy and function of the chest muscles this is understandable, but still not right.

In order to maximize chest contraction you want to cross your arms over each other in order to allow for a greater excursion into adduction and get better chest development.”

3 Dumbbell Pullover

“Instead of flaring the elbows out to the sides and keeping the dumbbell close to the head (which would place the brunt of the workload on the lats) you want to straighten the arms as much as possible.

The finish position of the dumbbell over the chest is the same as it would be at the end of an incline bench press.

Source: Depositphotos / Obi Vincent

With the arms held relatively high (above the shoulders) you get the flexion of the shoulder that targets the upper pecs and minimizes the lats.

The other thing you want to do here is think about squeezing the backs of your hands together as the dumbbell approaches the end of each rep. This will further adduct your hands which will create a more intense upper chest contraction.

Finally, you can also use this exercise for chest to develop the serratus muscle. This often overlooked muscle acts as a support muscle for the lower chest and, when developed, gives that complete aesthetic look to the pecs that rounds out your complete chest development.”

Video

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Try this Witcher Workouts or perfect Chest Workout in 20 minutes.

There are multiple ways to train and work your core and one of them is with the use of the Bosu Ball. This item should definitely be part of the basic equipment of a home gym. Bosu is a word that comes from an acronym that means “both sides up” (BOth Sides Up) and has been part of the fitness world for more than 15 years.

Source: Photos Courtesy of CrossFit Inc

It is a plastic hemisphere, usually made of latex, which has a hard plastic base that prevents it from slipping. Due to its characteristics, both sides can be used as a base/platform for training, hence its name.

There are many workout routines that can be performed with the Bosu Ball as equipment and they go from improving balance, to cardiovascular exercises, postural control and / or exercises for toning and activating the musculature of different areas of the body.

The instability is the feature that makes Bosu Ball equipment a very interesting element to vary functional workout routines and make them not only more enjoyable, but also more demanding, being able to adapt them according to the needs and characteristics of each individual.

At first, the use of Bosu can be complex because mastering the technique in this case is essential, adopt the proper posture is basic to make the most of its potential and possibilities Bosu offers and not get injured.

Bosu Ball and its benefits for working your abs

Being a half sphere, Bosu allows many uses when working out the abs, and can serve as an unstable point of support or as a surface to ensure optimal position of the spine to achieve a safer work.

Also, the Bosu can be used as a weighted item if we hold it with both hands and we move it in different directions, although the most effective ways to use it are as a support surface, especially unstable to request a greater effort of the muscles of the core area or stabilizers.

So, we suggest the following exercises using Bosu Ball equipment to work your abs in a different and intense way adding diversity to your regular workout routine. Check out those Bosu Ball core exercises for better abs.

1. Plank (Horizontal Stabilization)

One of the best Bosu Ball core exercises for better abs. Just as you perform this exercise on the floor, you can rest your forearms on a Bosu to work the rectus abdominis and transverse abdominis. You can also invert the Bosu and turn it into an unstable support point for our body. You can do this exercise in reverse by placing your hands on the floor stretching your legs and placing your feet on the Bosu.

It is very important to always keep your shoulders at the same height as your elbows. It is important to keep the back straight and the body from head to toe forming a straight line. Try not to let your glutes or back break this line. Squeeze your abs and gluteus, and hold the exercise for 20 seconds.

Variations to the classic plank are also stabilizations with one leg or hand raised, or with one leg and the arm of the opposite side raised, supporting one or both ends of our body on Bosu.

Also check: Best 3 Minute PLANK Workout for Rock Solid ABS

2. Lateral Plank

A variation of the classic plank used mostly to work the obliques abs muscles aligning the body sideways with one forearm on the Bosu Ball or with both feet on it. You can add movement to this lateral position and raise and lower your hips, incorporate a core twist, among others to intensify the work and make the most from one of the best Bosu Ball core exercises for better abs.

3. Vertical Stabilization

Invert the Bosu by placing its rounded part on the floor. Stand or kneel on the half sphere, trying not to let the platform of the Bosu touch the floor. In order to maintain this position you will have to demand a great effort from your core by contracting all the muscles of the middle zone to maintain this hold.

4. Leg and Core Extensions

Again, invert the Bosu, sit on the Bosu Ball platform and using it as an unstable support surface, raise your legs to perform leg and core flexo-extensions as you would on a chair or bench. That extra touch of instability of the movement makes this exercise one of the best Bosu Ball core exercises for better abs.

5. Flutter Kicks

This exercise, also called leg flutter, is usually performed on the floor, but you can perform it with your lower back resting on the Bosu Ball and contracting the abdomen to slightly raise the trunk and legs and move both legs in order to perform the flutter.

The head and feet should not rest on the floor but remain off the floor all the time. To take care of your cervical spine, er, it is important to maintain a separation between the chin and the chest and to maintain the position by means of abdominal contraction.

6. Alternate Leg Cross

As in the previous movement you can position your lower back on the Bosu Balland slightly raise your legs and torso to cross one leg under the other alternately. You can cross the left leg under the right leg and then slowly separate them and then perform the opposite movement, always holding the muscle contraction and never resting the feet on the floor.

7. Mountain Climbers

These are the classic climbers that can be performed by resting your hands on the inverted Bosu Ball and alternately bringing your knees to your chest to work your obliques intensely while burning calories.

If you want to ad some diversity in your workout routine, these seven best Bosu Ball core exercises for better abs, can be a great help to achieve the next level of fitness and progress with your abs workout.

If you liked this article you will also like: 6 Best Exercises to Get Six Pack Abs without Crunches

And for more inspiration check this Bosu Ball core routine

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Why is a Strong Core Important?

A strong core is important because it provides a foundation for many movements and activities we do every day.

The core muscles, which include the muscles of the abdomen, back, and pelvis, work together to support the spine and pelvis, maintain good posture, and transfer forces from the upper body to the lower body and vice versa. Here are some reasons why a strong core is important:

• Improved Posture: A strong core helps to maintain good posture, which can reduce the risk of injury and strain on the back and neck.
• Reduced Risk of Injury: A strong core can reduce the risk of injury by providing stability and support to the spine and pelvis during activities that involve twisting, bending, and lifting.
• Better Balance and Stability: A strong core helps to improve balance and stability, which can be particularly important for athletes or anyone engaging in activities that require quick changes of direction.
• Improved Athletic Performance: A strong core can improve athletic performance by allowing for better transfer of forces between the upper and lower body, leading to more efficient movements.
• Reduced Back Pain: A strong core can help to reduce back pain by providing support and stability to the spine and pelvis, reducing the strain on the back muscles.

Overall, having a strong core is essential for good health and fitness, and can benefit people of all ages and fitness levels.

Jeff Cavaliere is a renowned fitness trainer, physical therapist, and former Head Physical Therapist and Assistant Strength Coach for the New York Mets Major League Baseball team. He is also the founder of Athlean X, a popular fitness brand that offers online training programs, workout videos, and nutritional advice.

The Athlean X YouTube channel is one of the most popular fitness channels on the platform, with over 11 million subscribers and more than 1 billion views.

Video

Why is Low Body Fat Essential for a Six Pack?

Low body fat is essential for a six-pack because the abdominal muscles that create the six-pack appearance are covered by a layer of fat. When body fat percentage is high, this layer of fat is thicker and can obscure the definition of the abdominal muscles, making it difficult to see the six-pack.

To have visible abs, you need to reduce your overall body fat percentage through a combination of diet and exercise. While abdominal exercises can help to strengthen and tone the muscles, they won’t necessarily make your abs visible if there is still a layer of fat covering them.

The ideal body fat percentage for a six-pack varies depending on gender and genetics, but for most people, it’s around 10-15% for men and 15-20% for women. Achieving this level of body fat requires a combination of a healthy, balanced diet, regular exercise, and consistency over time.

It’s important to note that focusing solely on achieving a six-pack can lead to unhealthy habits and an unhealthy relationship with food and exercise.

Remember to prioritize overall health and well-being, rather than just physical appearance.

How Do you Build Healthy Habits?

Building healthy habits is an important part of maintaining good physical and mental health. Here are some steps you can take to build healthy habits:

1. Start small: Don’t try to change everything at once. Focus on one or two small habits to begin with, such as drinking more water or taking a 10-minute walk each day.
2. Set goals: Identify the specific habit you want to develop and set achievable goals for yourself. For example, if you want to start exercising regularly, start with a goal of working out for 10 minutes a day and gradually increase the duration and intensity over time.
3. Make a plan: Create a plan for how you will implement the habit into your daily routine. This might involve setting reminders or making a schedule for yourself.
4. Hold yourself accountable: Find ways to hold yourself accountable, such as tracking your progress or sharing your goals with a friend or family member.
5. Stay motivated: Keep yourself motivated by reminding yourself of the benefits of the habit and celebrating your successes along the way.
6. Be consistent: Stick to your plan and make the habit a consistent part of your daily routine.

Remember that building healthy habits takes time and effort, so be patient with yourself and don’t get discouraged if you experience setbacks along the way. Focus on progress, not perfection, and keep working towards your goals.

The Benefits of Training at Home

Training at home can have several benefits, including:

Convenience: One of the biggest advantages of training at home is the convenience it offers. You don’t have to worry about commuting to a gym, which can save you time and money. Plus, you can workout at any time that is convenient for you.

Cost savings: Gym memberships can be expensive, and working out at home can be a more cost-effective option in the long run. You may need to invest in some basic equipment, but over time, this can be much more affordable than paying monthly gym fees.

Privacy: Many people feel self-conscious working out in front of others, and training at home can provide a level of privacy and comfort that is not always possible in a gym environment.

Customization: When you train at home, you have complete control over your workout routine. You can choose exercises that are specifically tailored to your needs and fitness goals, and you can adjust the intensity and duration of your workouts as needed.

Flexibility: Training at home allows you to be more flexible with your workout schedule. If you have a busy day, you can still fit in a quick workout at home without worrying about gym hours or availability.

Safety: Finally, working out at home can be a safer option for some people, particularly during times when there are health concerns or restrictions on public gatherings. You can minimize your exposure to germs and viruses by staying at home to exercise.

Why is Circuit Training Effective?

Circuit training is a highly effective workout style that involves performing a series of exercises, or “stations,” in a specific order with little or no rest in between. Here are some reasons why circuit training is effective:

• Efficient use of time: Circuit training allows you to work multiple muscle groups and get a full-body workout in a relatively short amount of time. This can be especially helpful for people with busy schedules who want to maximize their time in the gym.
• Improved cardiovascular fitness: Circuit training is typically performed at a high intensity, which can help improve cardiovascular fitness and endurance.
• Increased calorie burn: Circuit training can help you burn more calories compared to traditional weightlifting or cardio workouts because it keeps your heart rate up and engages multiple muscle groups.
• Muscle endurance: Circuit training can help improve muscle endurance because it requires you to perform a high volume of reps with little rest.
• Versatility: Circuit training can be customized to fit a variety of fitness goals, from building strength to improving endurance to burning fat.
• Variety: Because circuit training involves performing a series of exercises in a specific order, it can help prevent boredom and keep you motivated to continue your workout routine.

Circuit training is an effective workout style that can help you achieve a wide range of fitness goals in a relatively short amount of time.

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Push Up Variations to Build Muscle at Home

It is difficult to add variety to your bicep training. Most of the workouts will get you having some kind of curl, after all, the main function of the muscle is to flex the elbow and to rotate the forearm. You can build more biceps with chin-ups as well, but sometimes you just want a different type of isolation exercise that can make your biceps bigger and wider. That is where the hammer curl and its variations come into play.

Source: Andrea Piacquadio / Pexels

These types of hammer curls were shared by no other than John Meadows, “The Mountain Dog”,  a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, and workouts and showing how he trained to achieve his goals.

Related: Dumbbell Bicep Curl vs Hammer Curl – Which One is Best?

Top 4 Types of Hammer Curls to Build Huge Biceps

You probably already know some of the benefits of the traditional hammer curl, but these other variations shown by John Meadows should tackle your muscle in a different way that will keep you making gains on your arms.

Here are the top 4 types of hammer curls you should be doing to target your brachialis and biceps.

1. Standing traditional Hammer Curl
2. Pinwheel Curl
3. Leaned back hammer curl with bench assist
4. Hammer curl on a preacher bench

“Make sure you do at least one of these versions in your bicep workout every single time. And vary your rep range. Eights, tens, twelves, just vary it,” Meadows says.

Click on the video to see him demonstrating and talking about each of these options.

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Why is it Difficult to Build Big Biceps?

The process of building bigger biceps can be challenging and requires consistent effort and dedication to strength training and nutrition. It involves breaking down the muscle fibres through resistance training, allowing them to repair and grow stronger and larger over time. However, the rate at which one’s biceps grow depends on a variety of factors, including genetics, training intensity, volume, frequency, and recovery.

For some people, gaining significant bicep size may be relatively easy, while for others, it may take much longer or require more specialized training techniques. It’s important to note that increasing muscle size is a gradual process, and it may take several weeks or even months to see noticeable changes. Additionally, a well-rounded strength training program that targets all major muscle groups in the body, along with a balanced and nutrient-dense diet, can help support overall muscle growth and development.

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Benefits of Strength Training

There are many reasons why you should do strength training as part of your overall fitness routine. Here are some of the key benefits:

1. Builds muscle: Strength training is an effective way to build and maintain muscle mass. This can help increase your metabolism, which can help you burn more calories throughout the day.
2. Increases strength and endurance: By challenging your muscles with resistance exercises, you can increase your strength and endurance, which can make it easier to perform daily tasks and activities.
3. Reduces the risk of injury: Strong muscles and joints are less likely to be injured during physical activity, which can help reduce your risk of injury and improve your overall physical performance.
4. Improves bone density: Strength training has been shown to increase bone density, which can help reduce the risk of osteoporosis and fractures.
5. Enhances overall physical performance: Strength training can improve your overall physical performance, whether you’re an athlete looking to improve your performance in a specific sport, or just looking to perform daily tasks with more ease.
6. Boosts confidence and self-esteem: As you see progress and improvements in your strength and physical abilities, it can boost your confidence and self-esteem.
7. Improves quality of life: Strength training can improve your overall quality of life by making it easier to perform daily tasks, reducing the risk of injury, and improving your overall physical health and well-being.

Source: CrossFit Inc

Overall, incorporating strength training into your fitness routine can have numerous benefits for your physical and mental health, and can help you live a happier, healthier, and more active lifestyle.

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“Love handles are the most common storage area of fat on a man’s body.  They are also one of the most stubborn areas to drop body fat from.  The good news is, you don’t have to be perfect right now to get this area to look better especially if you follow the strategies laid out in this video.” 

No More Love Handles

“First of all, regardless of where your body fat levels are now you must be truthful about the state of your nutrition.  Are you really eating as well as you should or are you indulging in far too many sweets and drinks to ever get your body fat levels down to a level that is required to see the greatest muscle definition.  As I mentioned earlier, the body fat storage here is very stubborn in men.  You have to get pretty precise if you want to get an absolutely shredded waistline.”

“That said, you don’t have to be perfect.”

“To start, as you are getting yourself more committed to your nutrition improvement you can start working immediately on the status of your lat development.  That’s right.  Your lats.  If you can completely develop your lats (from origin to insertion) then you will have a great weapon in your arsenal for creating an illusion of a greater differential between the width of your back and the width of your hips.”

Love Handles

“In order to fully develop the lats you have to learn how to contract the lat fully.  Most of us stop at the half way point of a contraction in an effort to try and hoist as much weight as possible.  That is actually not just holding back the way your lats look but it’s making an already large waistline look even larger by comparison.  If you could start getting your elbow back behind your body when doing your lat exercises you would start to develop a more impressive sweep in the area of the lats that is actually closest to the problem area love handles.  Remember, the greater the differential here the smaller your waistline is going to look right away.”

“Next, as you continue to work on getting your body fat levels down you want to be sure you are regularly working on your abs.  Say you are at a ten or twelve percent body fat level at this point.  It is here that you are a prime candidate to see the benefits of regular but short ab training and exercises.  The upper abs should be clearly visible especially in the right light at this body fat level.  This creates a midline distraction of the actual width of the love handles and gives you and whoever else is looking, something better to look at!”

“Finally, with both the lat training and ab exercises locked in you want to do what others will tell you not to if you want to get rid of your love handles and that is, work your obliques!  Believe me, do not listen to anyone that says to not work your obliques as it will thicken your waistline.  The obliques, when developed, are going to be the muscle that creates the v taper in your waist that will always give you the impression of having a lean tapered torso.”

Love Handles

“If you follow the fibers and train along the direction of the internal and external obliques, you are going to be able to see the maximum development of these muscles and get them looking their best.  I give you two band versions of exercises you can do for your obliques that will help you get those love handles obliterated once and for all as that nutrition puts the final dagger in your single digit body fat.”

Video – Love Handles

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Unfortunately, the bench press is often overlooked in CrossFit training, but you are not like most people and want to incorporate the dumbbell bench press in your weekly routine.

So, how exactly do you do this exercise? What are the muscles targeted, what are the benefits, mistakes to avoid, and who should do it?

Continue reading to find out more. In the end, we threw in 3 workouts with dumbbell bench press to get you started.

How To Dumbbell Bench Press

Lie down horizontally with your back touching a bench and hold two dumbbells, one in each hand, at the level of your chest, just below the nipple line. Hold the dumbbell with palms facing your feet and arch your back by putting your chest out.

When doing dumbbell bench press, breath out when lifting the weights and breath in when lowering them back.

Benefits of Dumbbell Bench Press

The dumbbell bench press is a unilateral movement, which helps improve your form and correct muscle imbalances. In comparison, a barbell could make your work one side of your chest more than the other, but the DB press corrects that possible mistake.

Utilizing the dumbbell will also allow for a greater set of motion, compared to a barbell press. This, in turn, allows for a bigger muscle stretch and better contraction at the top of the movement.

The exercise also engage stabilizing muscles and as a result you will recruit and activate more muscle fibers.

Working with dumbbells allow for wrist rotation, and a free movement of elbows and arms, making the exercise less stressful on your joints.

How Much Weight Should I Lift?

Since the dumbbell bench press utilizes more muscles to stabilize and perform the movements correctly, you should lift lighter weights compared to the barbell press. One advice is to lift 70% of the weight that you normally would do in a bench press.

For example, if you can press 100 pounds normally (around 10 repetitions) with a barbell, then you should use a total weight of 70 pounds when performing a dumbbell bench press, meaning a 35-pound dumbbell in each hand.

Source: BOXROX

Muscles Targeted

• Pectoralis major (the bulk of the chest muscles)
• Anterior deltoids (front shoulder muscles)
• Lateral deltoids
• Triceps
• Rotator cuff (a small group of muscles responsible for stabilizing your shoulder)

Mistakes to Avoid

At the top of the movement, do not let the dumbbells collide, as this can cause instability within the shoulder.

It is imperative that you avoid using heavier weights compared to what you can normally bench press with a barbell. Bigger weights in a dumbbell bench press increase the risk of shoulder injuries and also limit the range of motion of the exercise.

Not arching your back seems like something natural, but in this case, it provides a base for your back which you can use to help during the press, taking away the motive of the exercise which is to build a bigger chest.

If you paid attention to the instructions, especially arms and elbows positioning, you know that you should not hit the dumbbell too high on the chest, as this will leave you with joint pain and put extra pressure on the shoulder. Keep your shoulders back and down at all times.

Variations of Dumbbell Bench Press

There are two easy-to-make variations of the DB press. The first is regarding the bench in which you are laying down. You can perform the inclined dumbbell bench press or go the opposite way and do declined dumbbell bench press.

The inclined variation sees you sitting on the bench at an angle between 20 and 45 degrees. In the declined press, you will sit upside down, with feet dangling in the air, in the same inclination.

On both variations, the chest continues to be the major muscle worked, but in the inclined press you target the upper part of your pecs, while the declined dumbbell bench press engages more the lower part of your chest.

You may also decide to add wrist rotation to the dumbbell bench press. This variation requires more muscle activation and coordination while strengthening your wrist movements. It is slightly harder than the common exercise.

Another different approach to the workout is to change to a natural grip, by holding the dumbbells with your palms facing each other, instead of facing towards your feet. This exercise forces you to keep your elbows closer to the body, which engages the triceps more than the normal grip.

It is possible to execute the DB press with just one piece of equipment, known as the single dumbbell bench press. Make sure to plant your feet on the ground, as this variation abuses the stability of your core.

Dumbbell Bench Press Workouts

WOD 1

For time:

• 1 mile Run
• 27 DB Bench Presses
• 27 Handstand Push-Ups
• 27 Dumbbell Thrusters
• 27 Knees-to-Elbows
• 27 Deadlift
• 1 mile Run

Score is the time on the clock after finishing the last 1-mile run.

“190427”

5 rounds for time:

• 7 left-arm dumbbell rows
• 7 right-arm dumbbell rows
• 21 dumbbell bench presses
• 500-m row

Men: 50-lb dumbbells

Women: 35-lb dumbbells

Read everything you need to know about the dumbbell row here.

“171029-Class”

4 rounds of:

• 10 close grip dumbbell bench press (50/35 lb)
• 15 dumbbell bent over rows on each side (50/35 lb)
• 20 strict presses (empty barbell)
• 25 banded pull aparts

Also check out these other 6 tough chest workouts to build strength, muscle and mass.

Improve your body and training with the DB Floor Press, DB Hammer Curl and Dumbbell Shrugs.

Here are some of the advantages that CrossFit can bring to your weight loss journey, along with a few tips for beginners.

1. Tips for Beginners: Challenge your body with new routines.

CrossFit provides challenging high-intensity workouts that are a combination of cardiovascular exercises, strength training, and your workout session due to the afterburn effect.

Source: Courtesy of CrossFit Inc.

Alright, if you’re just starting out with CrossFit, you gotta take it slow and build up the intensity to avoid hurting yourself. Start with bodyweight exercises and work on getting your technique down first before adding weights.

Mix things up with interval training or circuit workouts to keep things interesting. Once you get the hang of it, step it up with high-intensity workouts like AMRAPs or EMOMs. Don’t forget to take it easy. Listen to your body and don’t push yourself too hard, and make sure to get help from a legit CrossFit coach.

2. Tips for Beginners: Get used to metabolic conditioning

CrossFit emphasizes metabolic conditioning workouts that involve performing exercises in circuit or interval formats. This workouts combine cardiovascular exercises like running, rowing, or jumping rope, and weightlifting movements or bodyweight exercises. This type of exercise helps elevate the heart rate and boost metabolism to support weight loss.

Nail basic movements like squats and push-ups. Ain’t no need to go ham right away, start easy and work your way up. And don’t forget to warm-up and cool down to avoid injury. If something hurts, change it up.

Quality moves are more important than quantity, so don’t half-ass it. When you feel like you’re ready, boost up the intensity and hit up a coach to show you some cool new stuff. Oh, and rest days are just as important as workout days, so don’t skip them.

3. Tips for Beginners. Focus on strength training

Through a variety of equipment, including barbells, kettlebells, and dumbbells, CrossFit incorporates strength training. Strengthening lean muscles is essential for weight loss as the muscles burn more calories at rest than fat. When you develop more muscle, your basal metabolic rate also increases, which means you burn more calories even when you’re not working out.

Source: Courtesy of CrossFit Inc.

If you wanna mix strength training into your CrossFit routine, keep these tips in mind: Don’t be sloppy or you’ll injure yourself. Start with just your body as a weight and get those basics down pat. Then slowly add weights while keeping that form tight.

Work on moves that hit multiple muscles all at once. Mix it up so you hit all them muscles in different ways. Keep pushing yourself with heavier weights over time. And don’t forget to hit up a coach for some extra help and guidance.

Start with lighter weights and work your way up slow. Stick with it, be patient, and you’ll be a strong mofo in no time!

Here you can find more info about How to Burn More Calories Lifting Weights

4. Tips for Beginners: Vary your workouts

CrossFit workouts are known to be constantly varied to prevent boredom and challenge the body continuously, promoting continual progress and adaptation. Regularly changing the workouts can be beneficial for preventing weight loss plateaus and ensuring that you keep burning calories effectively.

If you wanna keep getting better at CrossFit, mix it up! Don’t be stuck doin’ the same thing all the time. Throw in some cardio, weightlifting, and gymnastics to keep it fresh. Try different workouts with different gear and for different lengths of time.

Keep switching up how many reps you do and push yourself to try new things.

Want to know more about different types of CrossFit WOD? Check THIS out

5. Tips for Beginners: Be part of the community

Many CrossFit gyms, commonly referred to as “boxes,” create a strong sense of support within a community. This social aspect of CrossFit can provide motivation and accountability, making it easier for you to achieve your weight loss goals.

Source: Courtesy of CrossFit Inc.

CrossFit’s community vibe can help you lose weight in so many ways. When everyone’s got the same goals, it’s like you’re all in it together, right? And a little friendly competition can push you harder and make you better.

Plus, there’s tons of knowledge and tips to share, like how to eat better and work out smarter. It can also be an emotional journey, but with a solid support system, you got this! Being surrounded by positive people can only help ya build good habits and stay on track.

6. CrossFit and Weight Loss: Tips for Beginners. Eat well:

However, it’s crucial to remember that diet plays an essential role in weight loss. Combining CrossFit with a healthy and balanced eating plan will yield the best possible results.

First off, you gotta eat right, which means getting them good nutrients.You wanna eat less than you burn when you’re working out, but still enough so you have energy to kill it in your WODs. Make sure you get the right balance of carbs, proteins, and fats, and drink enough water so you’re not eating everything in sight.

And don’t forget to give your muscles time to rest and recover – they need breaks to get stronger, believe it or not!

So try to get quality sleep between workouts and take some rest days when you need to. If you need extra help, see a nutritionist and listen to your body. And just remember, it’s all about balance and progress on your CrossFit journey!

It’s therefore essential to seek consultation from professional healthcare providers or registered dietitians to develop a personalized diet plan that aligns with your weight loss goals and complements your CrossFit workouts.

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Why is Excessive Belly Fat Unhealthy?

Excessive belly fat, also known as visceral fat, is considered unhealthy because it can increase the risk of several health problems. Here are some reasons why:

• Increased risk of heart disease: Belly fat has been linked to an increased risk of heart disease, which is one of the leading causes of death worldwide. Visceral fat is particularly harmful because it surrounds vital organs like the heart, liver, and kidneys, and can release inflammatory substances that contribute to the development of heart disease.
• Type 2 diabetes: Belly fat has also been linked to an increased risk of developing type 2 diabetes. This is because visceral fat can interfere with the body’s ability to use insulin properly, leading to high blood sugar levels and insulin resistance.
• High blood pressure: Excess belly fat can contribute to high blood pressure, which is a risk factor for heart disease and stroke.
• Breathing problems: Excessive belly fat can make it more difficult to breathe, particularly when lying down, due to pressure on the diaphragm and lungs.
• Sleep apnea: Belly fat can also increase the risk of sleep apnea, a condition in which breathing stops and starts during sleep, leading to daytime fatigue and other health problems.
• Reduced quality of life: Excessive belly fat can also have a negative impact on mental health and quality of life. It can affect self-esteem, confidence, and social relationships.

In summary, excessive belly fat is unhealthy because it can increase the risk of several health problems, including heart disease, type 2 diabetes, high blood pressure, breathing problems, sleep apnea, and reduced quality of life.

Source: Nathan Cowley on Pexels

Dr. Mike Diamonds is a YouTube personality and fitness influencer. He is known for his fitness and nutrition content on his YouTube channel, where he shares workout routines, nutrition tips, and other health-related advice. He has gained a large following for his informative and entertaining videos, which often feature his own personal fitness journey and experiences.

Video

What are Macronutrients?

Macronutrients are nutrients that the body needs in relatively large amounts to function properly. There are three main macronutrients that humans require in significant quantities: carbohydrates, proteins, and fats.

Carbohydrates: Carbohydrates are the primary source of energy for the body. They are broken down into glucose, which is used by the body as fuel for various activities. Carbohydrates are found in foods like bread, pasta, fruits, vegetables, and grains.

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Proteins: Proteins are essential for building and repairing tissues in the body. They are also used to make enzymes, hormones, and other important molecules. Proteins are found in foods like meat, fish, poultry, dairy, beans, and nuts.

Fats: Fats are a source of energy and are important for cell function and growth. They also help the body absorb certain vitamins and minerals. Fats are found in foods like oils, butter, nuts, seeds, and fatty fish.

In addition to these three macronutrients, the body also requires water and fiber, which are considered essential nutrients but do not provide energy. It is important to consume a balanced diet that includes all three macronutrients in appropriate amounts to maintain good health and prevent deficiencies. The specific macronutrient needs can vary depending on factors such as age, gender, activity level, and overall health.

What are Calories?

Calories are a unit of measurement used to quantify the amount of energy that food provides to the body. When we eat food, our bodies break down the macronutrients (carbohydrates, proteins, and fats) and convert them into energy to fuel our daily activities. The energy content of food is measured in calories, with one calorie representing the amount of energy required to raise the temperature of one gram of water by one degree Celsius.

The number of calories in a food is determined by the amount of macronutrients it contains. Carbohydrates and proteins provide four calories per gram, while fats provide nine calories per gram. Alcohol also contains calories (seven calories per gram), but it is not considered a macronutrient because the body does not require it for energy.

Source: Spencer Davis

The number of calories a person needs depends on a variety of factors, including their age, sex, weight, height, and activity level. The amount of calories required for weight maintenance or weight loss is also influenced by individual factors such as metabolism and body composition. Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss.

It is important to note that not all calories are created equal, and the quality of the food we eat is also important for overall health. Choosing nutrient-dense foods that provide a balance of macronutrients and essential vitamins and minerals can help support a healthy diet and lifestyle.

What is a Calorie Deficit?

A calorie deficit occurs when a person consumes fewer calories than their body burns in a day. This can lead to weight loss, as the body is forced to use stored energy (in the form of fat) to make up for the deficit.

When we eat food, our bodies use some of the calories for immediate energy needs and store the rest as fat for later use. If a person consistently consumes fewer calories than their body needs for energy, it will be forced to use stored fat for energy, resulting in weight loss.

Creating a calorie deficit can be achieved through a combination of reducing calorie intake and increasing physical activity. For example, a person could reduce their calorie intake by eating smaller portions, choosing lower-calorie foods, or cutting out high-calorie snacks and beverages. They could also increase their physical activity by incorporating regular exercise into their routine or increasing the intensity or duration of their workouts.

It’s important to note that creating too large of a calorie deficit can be unhealthy and unsustainable, and may lead to muscle loss or other negative health effects. A moderate calorie deficit of around 500-1000 calories per day is generally considered safe and effective for weight loss. However,

individual calorie needs and weight loss goals can vary, and it’s important to consult a healthcare professional before making significant changes to your diet or exercise routine.

How Does A Calorie Deficit Help You Lose Fat?

When you consume fewer calories than your body requires for energy, it creates a calorie deficit. This deficit signals your body to start using stored energy in the form of fat to make up for the shortfall. Over time, this can lead to fat loss and, consequently, weight loss.

When you consistently maintain a calorie deficit, your body begins to burn more fat for energy. As your body burns more fat, it leads to a decrease in body fat percentage and overall weight loss. The amount of weight lost will depend on the size of the calorie deficit, the duration of the deficit, and individual factors such as age, gender, and activity level.

It’s important to note that while creating a calorie deficit is necessary for weight loss, it’s not the only factor that contributes to fat loss. Eating a balanced diet that includes nutrient-dense foods and regular exercise can help preserve lean muscle mass while promoting fat loss. Resistance training, such as weightlifting, can also help build and maintain muscle mass, which can increase metabolism and enhance fat burning.

It’s also worth noting that a calorie deficit should be created in a sustainable way, and not through extreme restriction or crash diets. Rapid weight loss through very low-calorie diets can lead to muscle loss, nutrient deficiencies, and other negative health effects. A moderate calorie deficit, combined with a balanced diet and regular exercise, is a healthy and sustainable way to promote fat loss and weight loss.

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If you have been practicing CrossFit for a while, it is likely that you may feel that your improvement is slower or even that you are not improving at all. But don’t worry, because you still have a great athlete potential and we are going to give you some tips to bring it out.

Source: Photo courtesy of CrossFit Inc.

If your sport is not CrossFit, you can also apply those tricks, because in all sports globally, there are patterns that should be repeated for the same purpose: to evolve towards the best version of ourselves.

1. Discover your third lung, through nutrition.

Nutrition is a known factor that can help us improve our athletic performance.If necessary, there are certain types of supplements that will help you improve, but only as an extra.

Speaking about supplements, there is one specifically powerful one that few know about.

It’s recommended by Mat Fraser himself – beta alanine. If you’ve ever consumed any kind of pre-workout you’ll probably be familiar with this name as it’s one of the main ingredients in many boosters, but few know how beneficial beta alanine can be when consumed before training.

 Beta alanine supplementation increases muscle carnosine levels by up to 60% in 4 weeks and about 80% in 8 weeks, which translates into increased resistance to fatigue and improved performance, especially in high-intensity exercise.

2. Good sleep habits

Twinkle twinkle little star, sleep well and raise a heavy bar.

The basic pillar of an athlete’s progression is getting enough rest. Our body needs rest for optimal performance.

During the hours of sleep, the organism enters a state in which the biorhythms go down and it is the moment in which our organs rest. Sleep repairs all our organs, since during the time we are resting, our organism releases countless hormones that improve the general state of the organism and strengthen our immune system. It is precisely during the hours of sleep that the so-called growth hormone, which we need to increase muscle volume, is released.

A good habit – highly recommended – to get the necessary rest, is to set a time limit for going to bed even if you are not sleepy. Instead of sitting in the living room watching TV, it is better to lie in bed and relax little by little until you feel sleepy. In this way the body gets used to bedtime every day.

On the other hand, if you are going to train at maximum intensity, allow at least one day of rest every 3 days of training. You should not train every day. This way, you will help recovery, avoid injury, muscle wasting and/or overtraining.

3. Psychological factors

Factors such as motivation and mental strength are indispensable for our progress as athletes.

The first will be necessary for you to go motivated every day to the Box and give the best of you in the training session. This is directly linked to your goals. In many cases, not being able to achieve our goals leads to frustration.

The second will make you resist against all kinds of obstacles without them harming your performance, in some cases even improving it.

Have a positive attitude, be aware of the ups and downs that may occur, but continue with the activity. You will not always train in the best conditions (in all aspects). Train your psychological side too.

4. Back to basics

Sometimes when we have a certain level in CrossFit we think we already know it all, it’s nice once in a while go back to the basics and feel like a rookie again. Did you see the single unders  event at the Games?

Source: Courtesy of CrossFit Inc.

Even the best failed with a movement that in the box is usually performed by those who need to scale the movement. Technique is a fundamental part of your training to keep improving as an athlete, but it is often overlooked. Leave your ego at the door of the box. Being the fastest in the class is fine, but not more important than your health.

With a good technique you will not only avoid injury, but it will help you to more quickly lock in the weights or movements of your daily workouts. As a result, in the long run you will have a greater improvement in CrossFit.

5. Leave your comfort zone

You have to start to get rid of the fear of lifting heavy weights or to perform movements that we find complicated (double under, snatch, pistol …). You have tot learn to train with the feeling of being at the limit of your possibilities and know how to play with that feeling. It is advisable not to stop when you start to feel tired. At least, you should do two or three more reps before stopping to catch some air.

Finally, it’s good to get in a competitive mood with your teammates because it will help you get out of your comfort zone, but don’t fall into the trap of trying to shorten the movement to gain time or count the extra reps to finish early. You laso should create the habit of training your mobility. If you do some stretching it will help us to have better mobility to perform complex movements and avoid many injuries due to muscle shortening.

These are some of the tricks that sometimes escape us when it comes to improving our performance. Do you have any tips you would like to share?

If you liked this article you will also like: How to Burn More Calories Lifting Weights (Do These 3 Things)

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Scroll down to the video to find out how it goes.

What are the Benefits of Strong Legs?

Having strong legs provides a number of benefits for your overall health and fitness. Here are some of the key benefits:

Improved balance and stability: Strong legs help you maintain balance and stability, which can prevent falls and reduce the risk of injury.

Source: Photo Courtesy of CrossFit Inc

Increased mobility and flexibility: Strong legs allow you to move more freely and with greater flexibility, which can improve your overall range of motion and reduce stiffness.

Enhanced athletic performance: Strong legs are essential for many sports and physical activities, such as running, jumping, and cycling. Having strong legs can help you perform better and achieve your fitness goals.

Reduced risk of injury: Strong legs can help support your body and reduce the risk of injury to your knees, hips, and ankles. This is particularly important as you age and become more susceptible to injuries.

Improved metabolism: The muscles in your legs are some of the largest in your body, and building strength in these muscles can help boost your metabolism and burn more calories.

Increased bone density: Strength training for your legs can help improve bone density and reduce the risk of osteoporosis, especially for women.

Having strong legs is an important aspect of physical health and fitness, and can have a positive impact on many areas of your life.

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What are the Muscles of the Legs?

The muscles of the legs are some of the largest and most powerful muscles in the body. They are responsible for many essential functions, such as walking, running, jumping, and standing upright. Here are the major muscle groups in the legs:

• Quadriceps: The quadriceps are a group of four muscles located in the front of the thigh. They are responsible for extending the knee and straightening the leg.
• Hamstrings: The hamstrings are a group of three muscles located in the back of the thigh. They are responsible for flexing the knee and bending the leg.
• Glutes: The glutes, or buttocks muscles, are a group of three muscles located in the back of the hip. They are responsible for extending the hip and rotating the thigh.
• Adductors: The adductors are a group of muscles located on the inner thigh. They are responsible for bringing the legs together and stabilizing the pelvis.
• Abductors: The abductors are a group of muscles located on the outer hip. They are responsible for moving the legs away from the body and stabilizing the pelvis.
• Calves: The calves are a group of two muscles located on the back of the lower leg. They are responsible for flexing the ankle and pointing the foot downward.

These muscles work together to provide strength, stability, and mobility to the legs, and are essential for many everyday activities as well as athletic performance.

What are the Best Sets and Reps for Building Muscle?

The best sets and reps for building muscle will depend on a number of factors, including your fitness level, training experience, and specific goals. However, there are some general guidelines that can help you design an effective muscle-building workout:

Aim for 3-4 sets per exercise: Performing 3-4 sets of an exercise allows you to target the muscle group with enough volume to stimulate growth without overtaxing your body.

Perform 8-12 reps per set: This rep range is ideal for building muscle because it provides enough tension and stress on the muscle fibres to promote hypertrophy, or muscle growth.

Rest for 60-90 seconds between sets: Taking short rest periods allows your muscles to recover and helps maintain intensity throughout your workout.

Increase weight or reps gradually over time: As you get stronger, gradually increasing the weight or reps can help challenge your muscles and promote further growth.

Focus on compound exercises: Compound exercises such as squats, deadlifts, and bench presses work multiple muscle groups at once, making them highly effective for building overall muscle mass.

Incorporate a variety of exercises: Using a variety of exercises that target different muscle groups can help prevent plateaus and keep your workouts challenging and effective.

It’s important to note that muscle building is a gradual process that requires consistency, proper nutrition, and sufficient rest and recovery. Consult with a certified personal trainer or exercise professional to design a workout plan that is tailored to your specific needs and goals.

Why is Consistency Important for Going to the Gym?

Consistency is one of the most important factors when it comes to going to the gym and achieving your fitness goals. Here are a few reasons why consistency is so important:

• Builds habits: Consistently going to the gym helps to build habits that become ingrained in your daily routine. The more you go to the gym, the easier it becomes to make it a part of your lifestyle.
• Increases progress: Consistency in your workouts helps you to make steady progress towards your goals. When you consistently challenge your muscles, they adapt and become stronger, leading to better results.
• Helps maintain motivation: Consistency helps to maintain your motivation and keep you on track with your fitness goals. When you see the progress you’re making, it becomes easier to stay motivated and committed to your workout routine.
• Improves mental health: Consistent exercise has been shown to improve mental health by reducing stress, anxiety, and depression. Going to the gym on a regular basis can be a great way to improve your overall well-being.
• Promotes discipline: Consistently going to the gym requires discipline and commitment, which can help you develop these qualities in other areas of your life.

Consistency is crucial for achieving your fitness goals and maintaining a healthy lifestyle. By making exercise a regular part of your routine, you can build habits, make steady progress, stay motivated, and enjoy the many benefits of regular physical activity.

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7 Best Exercises for a Stronger Back

A V-shape back is a dream many athletes pursue. One of the best ways to get a bigger and stronger back is by training properly some specific muscles. Here you will discover how to get bigger lats, which will help you on achieving the looks.

Fitness trainer and Kinesiology graduate Jeremy Ethier has shared what he believes to be the two exercises that will answer how to get bigger lats for athletes of any level.

Source: wikipedia

“If you execute these two exercises with all the important details and tips I’m going to be covering, then many of you will finally feel what it’s like to truly train and grow your lats,” Ethier promises.

Fix Back Pain by Doing This

Make sure you pay attention to the video on how to perform the exercises, as each movement is slightly tweaked to focus on lats tension instead of your entire back.

How to Get Bigger Lats

1. Lat-Focus Row

• Grow your upper and mid lats

Most people probably are doing some kind of row in their daily training, but there are a few tweaks to make this exercise even better to target your upper and mid lats.

Tuck your elbows into your sides and keep them there as you row. The more your elbows are flared out, the more your rear delts and upper back will be activated, but if you want to grow your lats, you should keep your elbows close to your body.

Also, stop the row once your elbows reach your torso, keep your forearms lined up with the direction of the cable, and incorporate a slight hinge forward at your hips.

If you don’t have access to a cable row machine, you can apply the same principles to a dumbbell row exercise or replace the cable with a resistance band.

2. Half-Kneeling Single-Arm Pulldown

• Targets your lower lats

Take a half-kneeling stance with a neutral grip and place your arm at roughly a 45-degree angle. Keep your forearm in the same direction as the cable.

Brace your abs, keep a neutral spine and drive your elbow down to your side. Similar to the exercise above, keep your elbows tucked close to your body to prevent your upper back and rear delts from assisting the movement.

Read More: 3 Tips On How to Increase Your Pull-Ups

Performing this exercise will build your lower body muscles, and will also improve your strength and coordination.

The reverse lunges develop strength in muscles such as the hamstrings and calves. In terms of movement, a reverse lunge mobilizes the joints and improves balance.

As the name suggests, reverse lunges are performed by stepping backwards instead of forwards. This is a great variation for beginners because the reverse motion is a little easier to control. It allows more hip flexion to be performed, making it a good choice for those looking to train glutes and hamstrings

The reverse lunge is an exercise mainly aimed to work the lower body, especially legs and glutes.

Source: Mathilde Langevin on Unsplash

Is an exercise that offers a variety of benefits for all levels of athletes.

It is important to remember that the benefits will vary from person to person depending on their intention and the variation they are performing. Here are some of the main benefits of reverse lunges.

Better Glutes with the Reverse Lunge: Improved balance and coordination

Lunges require from the athlete to rely primarily on one leg (the other leg may or may not be used as an aid). The need for stability and joint control (at the ankle, knee and hip) increases the difficulty of this movement, increasing the neurological and muscular demands.

Seeing that many human movement patterns and fixed positions (such as the squat) rely heavily on both, increasing balance and coordination can lead to greater unilateral performance.

Increased gluteal activation

Reverse lunges target weaknesses in balance and coordination, as well as require the development of inactive muscle groups. Glutes are a powerful muscle group that can be targeted, and lead to improvements in power output, decreased lower back pain, improved running technique, and speed.

When doing  reverse lunges you can specifically target the glutes to increase muscle activation and hypertrophy.

Improved muscle symmetry

Correcting muscle imbalances is important to minimize injury in athletes and fitness enthusiasts . Many of us most likely have muscle movements and asymmetries that go unnoticed or untreated due to the large amount of bilateral (two limbs at a time) movements we do in our training.

Although bilateral movements are very beneficial, employing reverse lunges and other unilateral exercises can increase muscle hypertrophy and strength in a weaker leg, decreasing movement and developmental asymmetries and compensation patterns.

Improved muscle growth

Unilateral training has been shown to increase muscle activation, which can lead to stronger muscle contractions. One leg supports more body weight performing reverse lunges than during for example a bilateral squat. This is beneficial when it comes to focusing on developing specific muscle groups.

The ability to make the mind to muscle connection through unilateral training is very beneficial for adding quality lean mass and solid movement mechanics, which can affect in a positive way your athletic performance and overall leg and glutes development.

Minimizes the risk of injury

To be clear, lunges do not prevent injury. However, they do strengthen muscles, both large and small, which improves your ability to stabilize under a heavy loads.

Here you have some types of reverse lunges that focus on the development of killer glutes and legs, so you can add them to your leg day workout routine.

Classic reverse lunges

The reverse lunge is one of the most commonly used exercises for training the lower body.

The reverse lunge is a great exercise, but as long as you maintain proper technique, if you practice it backwards, you will achieve a cleaner execution technique.

As you move backwards, your knees and hips will perform a safer 90° bend. This way, the body stays upright and the gluteus maximus is activated when the knee is lowered.

It is one of the best exercises if you want to strengthen quadriceps, hamstrings and glutes effectively. It is a very complete exercise for your lower body.

To execute it correctly, you must be careful with your posture and body position in order to maintain proper balance.

Jumping reverse lunges

Jumping lunges are the most classic lunge option and probably the most commonly used. It requires the right combination of leg and gluteal work to perform properly.

It also requires some strength, so it should not be considered as if it were something simple. To do the exercise we will have to alternate each stride, always moving back a different leg that will be changed with each jump.

It is important that we keep our core active all the time, as it is essential , since it helps us to keep our back upright.

Weighted reverse lunges

This is one of the best reverse lunges variations out there. To perform it, all you need is a kettlebell or a dumbbell or a barbell if you are an experienced athlete. The weighted reverse lunge has the advantage over other types of lunges as it requires extra effort for the muscles of legs and core.

It is worth mentioning that, despite the fact that it is a more challenging exercise, it is not complicated to perform. As with the other lunge variations, you should avoid arching your back and alternate legs.

Elastic band reverse lunges

Due to the popularity of elastic bands, there are also many athletes who use them in their workout with lunges. In fact, this particular one is a highly recommended exercise for strengthening the glutes, as will intensify the results.

The workout is simple. You will need to pass one end of the band under the leg you have in front of you and the other over your shoulders. Starting with your leg bent, you should strive to raise your body little by little, while you feel the band resisting force. Extend your knee so that your position is upright and then bend again to repeat the process.

If you liked this article, you will also like: How Often Should I Train the Glutes?

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What are the Benefits of Having Lower Body Fat Levels?

Having lower body fat levels can provide several benefits for overall health and well-being. Here are some key advantages:

Reduced risk of chronic diseases: Excessive body fat, especially around the abdomen, is associated with an increased risk of various chronic conditions such as heart disease, type 2 diabetes, certain types of cancer, and metabolic disorders. By maintaining lower body fat levels, you can lower your risk of developing these conditions.

Improved cardiovascular health: Lower body fat levels contribute to a healthier cardiovascular system. Excess body fat can lead to high blood pressure, high cholesterol levels, and an increased strain on the heart. By reducing body fat, you can improve heart function, lower blood pressure, and decrease the risk of cardiovascular diseases.

Source: CrossFit Inc / Carles Rabada

Enhanced physical performance: Lower body fat levels can improve physical performance in various activities. Excess fat can hamper mobility, agility, and endurance. With less body fat, you may experience increased speed, improved flexibility, and better overall athletic performance.

Better metabolic health: Maintaining lower body fat levels can improve insulin sensitivity, which is important for regulating blood sugar levels. Lower body fat levels are associated with better metabolic health, making it easier to maintain a healthy weight and reduce the risk of insulin resistance and type 2 diabetes.

Joint health and reduced strain: Carrying excess body fat puts additional stress on the joints, especially the knees, hips, and ankles. By reducing body fat, you can alleviate strain on the joints and reduce the risk of joint pain, inflammation, and conditions such as osteoarthritis.

Improved hormonal balance: Fat cells produce hormones, and excess body fat can disrupt hormonal balance. By reducing body fat levels, you can help restore hormonal balance, which can have a positive impact on various aspects of health, including mood, energy levels, and reproductive health.

Boosted self-confidence and mental well-being: Lower body fat levels can improve body composition, enhance physical appearance, and boost self-confidence. Feeling more comfortable in your own skin can positively impact mental well-being, self-esteem, and body image.

It’s important to note that body fat is necessary for overall health, and the ideal body fat levels may vary depending on factors such as gender, age, and individual goals. It’s advisable to consult with a healthcare professional or a registered dietitian to determine a healthy body fat range and develop a personalized plan to achieve and maintain it.

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1. What is a Calorie Deficit and How Does it Create Fat Loss?

A calorie deficit refers to a state in which you consume fewer calories than your body needs to maintain its current weight. It is a common strategy for promoting fat loss and weight reduction. When you consistently maintain a calorie deficit, your body turns to its energy stores, including body fat, to make up for the shortfall.

To understand how a calorie deficit creates fat loss, it’s essential to recognize the energy balance equation. This equation states that weight change is determined by the balance between the energy you consume (calories from food and beverages) and the energy you expend (calories burned through various activities and bodily functions).

When you consume fewer calories than your body requires, it faces an energy shortage. In response, it begins utilizing stored energy, primarily in the form of body fat, to meet its energy needs. This leads to fat loss over time.

Creating a calorie deficit can be achieved through a combination of dietary changes and increased physical activity.

Here’s how it works:

Dietary changes: By reducing your calorie intake through portion control, choosing lower-calorie foods, and making healthier food choices, you decrease the amount of energy you consume. This creates a gap between energy intake and expenditure.

Increased physical activity: Engaging in regular exercise and physical activity increases your total energy expenditure. This can help create a larger calorie deficit and further enhance fat loss. Physical activity not only burns calories during the activity but also increases your metabolic rate, which means your body continues to burn calories even at rest.

Source: Brooke Lark / Unsplash

When your body enters a calorie deficit, it taps into its energy reserves to compensate for the deficit. Over time, this can lead to a reduction in body fat stores, resulting in fat loss and weight reduction.

It’s important to note that creating a moderate calorie deficit is generally recommended for sustainable and healthy fat loss. Extremely low-calorie diets or overly aggressive deficits can have negative effects on your metabolism, muscle mass, and overall well-being.

Consulting with a healthcare professional or registered dietitian is advisable to determine an appropriate calorie deficit and develop a personalized plan that suits your individual needs and goals.

2. What is Calorie Cycling and How Does it Work?

Calorie cycling, also known as calorie shifting, is a dietary strategy that involves alternating calorie intake on different days or during different periods of time. It aims to optimize metabolism, prevent adaptation, and potentially enhance fat loss. The concept behind calorie cycling is to vary calorie intake strategically, rather than maintaining a consistent calorie deficit or surplus every day.

Here’s how calorie cycling typically works:

High-calorie days: On high-calorie days, you consume more calories than your body needs for weight maintenance or slightly above your maintenance level. This is often done by increasing your carbohydrate and/or fat intake. The higher calorie intake provides a temporary boost to your metabolism and provides energy for intense workouts or activities.

Low-calorie days: On low-calorie days, you consume fewer calories than your body needs for weight maintenance, resulting in a calorie deficit. This deficit encourages your body to tap into stored fat for energy. Low-calorie days are typically achieved by reducing overall calorie intake, often with a slight reduction in carbohydrates and/or fats.

Maintenance-level days: Maintenance-level days involve consuming the approximate number of calories needed to maintain your current weight. This calorie intake is neither in a surplus nor a deficit, and it helps prevent excessive adaptation and metabolic slowdown.

The idea behind calorie cycling is that the variation in calorie intake can help prevent your body from adapting to a consistent calorie deficit, which could potentially slow down your metabolism and impede fat loss progress. By incorporating higher-calorie days, you provide your body with periodic boosts in energy and metabolism, while the low-calorie days create an overall calorie deficit for fat loss.

Calorie cycling can be implemented in different patterns, such as alternating high and low-calorie days throughout the week or following cycles of a few days of higher calorie intake followed by a few days of lower calorie intake.

It’s important to note that calorie cycling may not be suitable for everyone, and individual results may vary. It’s advisable to consult with a healthcare professional or a registered dietitian before adopting this approach to ensure it aligns with your specific goals, needs, and overall health. They can provide guidance on calorie targets, food choices, and monitor your progress throughout the process.

3. What are NEAT Levels in the Human Body?

NEAT stands for Non-Exercise Activity Thermogenesis. It refers to the energy expended by the body through all physical activities other than deliberate exercise or structured workouts. NEAT encompasses the calories burned during daily activities such as walking, standing, fidgeting, gardening, cleaning, and other forms of spontaneous movement.

NEAT levels can vary significantly between individuals due to factors such as occupation, lifestyle, and personal habits. Some people naturally have higher NEAT levels, while others have lower NEAT levels. For example, a person with a physically demanding job that involves a lot of movement and walking may have higher NEAT levels compared to someone with a sedentary desk job.

NEAT plays a role in overall energy expenditure and can contribute to weight management and metabolic health. Here are a few key points about NEAT:

Energy expenditure: NEAT can account for a significant portion of daily energy expenditure. While deliberate exercise and structured workouts contribute to calorie burn, NEAT can make up a substantial portion of the total energy expended in a day. Increasing NEAT levels can help boost overall energy expenditure.

Impact on weight management: NEAT can influence body weight and body composition. Individuals with higher NEAT levels tend to burn more calories throughout the day, which can support weight maintenance or contribute to weight loss. Conversely, individuals with lower NEAT levels may burn fewer calories and potentially be at higher risk for weight gain or difficulty in losing weight.

Lifestyle and habits: NEAT levels can be influenced by various lifestyle factors and habits. Factors such as occupation, daily routines, active hobbies, and personal choices, such as taking the stairs instead of the elevator or walking instead of driving short distances, can impact NEAT levels. Small changes in daily habits can add up and increase NEAT.

Health benefits: Increasing NEAT levels can have positive effects on overall health. Regular movement throughout the day, such as walking or standing, can help improve cardiovascular health, promote better blood sugar control, enhance metabolism, reduce sedentary behavior, and improve overall physical fitness.

It’s worth noting that while NEAT can contribute to energy expenditure and overall health, it is not a replacement for structured exercise or intentional physical activity. Combining regular exercise with an active lifestyle and higher NEAT levels can provide comprehensive benefits for physical fitness, weight management, and overall well-being.

Incorporating more movement into daily life, such as taking active breaks, using standing desks, or engaging in activities that require physical effort, can help increase NEAT levels and promote a more active and healthy lifestyle.

4. How Does Weight Training Help to Burn Fat?

Weight training, also known as resistance or strength training, can be an effective strategy for burning fat and promoting weight loss. Here’s how weight training contributes to fat burning:

Increased calorie expenditure: Weight training increases the number of calories burned during and after the workout.

While the calorie burn during weight training itself may not be as high as during cardiovascular exercises, weight training stimulates muscle tissue, which has a higher metabolic rate compared to fat tissue. This means that even at rest, having more muscle mass increases your overall calorie expenditure, including the calories burned from fat.

Muscle preservation and development: Weight training helps preserve and build lean muscle mass. Muscle tissue is metabolically active, meaning it requires more energy (calories) to maintain compared to fat tissue. By engaging in weight training, you stimulate the muscles and promote muscle growth, which can contribute to an increase in resting metabolic rate. This can result in more efficient fat burning and improved body composition.

EPOC effect: EPOC stands for Excess Post-Exercise Oxygen Consumption, also known as the afterburn effect. Intense weight training sessions can lead to an increased EPOC, which means your body continues to burn calories at an elevated rate even after the workout. The EPOC effect is a result of the body’s need to restore oxygen levels, replenish energy stores, repair muscle tissue, and regulate various physiological processes. This prolonged calorie burn contributes to fat loss over time.

Hormonal benefits: Weight training has positive effects on hormone regulation, including the release of growth hormone and testosterone. These hormones play a role in fat metabolism and muscle development. The increase in growth hormone levels during weight training can stimulate fat breakdown and support lean muscle growth, further aiding in fat burning.

Body composition changes: Weight training can lead to changes in body composition, even if the scale doesn’t show significant weight loss. As you build muscle through resistance training, your body composition improves, with a higher proportion of lean muscle mass and a lower proportion of body fat. This can result in a leaner and more toned appearance, even if the overall weight remains relatively stable.

To maximize the fat-burning benefits of weight training, consider the following tips:

Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows. These exercises engage more muscles and burn more calories.

Gradually increase the intensity and challenge of your weight training sessions over time to continue stimulating muscle growth and adaptation.

Combine weight training with cardiovascular exercise for a well-rounded fitness program.

Ensure proper nutrition to support muscle recovery and growth, as well as overall energy balance.

It’s important to note that weight training should be complemented by a balanced diet and a comprehensive approach to fitness and overall health. Consult with a qualified fitness professional or certified trainer to design a weight training program that suits your goals, fitness level, and individual needs.

5. Fat Loss Take Time

Fat loss takes time due to several factors:

Caloric deficit and energy balance: Fat loss occurs when you consistently maintain a caloric deficit, meaning you consume fewer calories than your body needs for its daily energy requirements. This deficit forces your body to tap into its stored fat reserves for energy. However, achieving a significant caloric deficit requires time and consistency to create the necessary energy imbalance for fat loss.

Metabolic adaptation: When you create a caloric deficit, your body adapts to the reduced energy intake by slowing down its metabolism. This adaptation is a survival mechanism that aims to conserve energy and protect against potential famine. As a result, your body becomes more efficient at using fewer calories, which can make it harder to continue losing fat at the same rate. This metabolic adaptation contributes to the slower pace of fat loss over time.

Hormonal regulation: Hormones play a crucial role in regulating metabolism, hunger, and fat storage. When you create a caloric deficit, hormonal changes occur in an attempt to maintain energy balance. Hormones such as leptin, ghrelin, insulin, and cortisol can impact appetite, satiety, and fat metabolism. These hormonal adaptations can influence the rate of fat loss and contribute to the gradual nature of the process.

Body composition changes: Fat loss is not just about losing weight on the scale; it also involves changes in body composition. As you lose fat, you may also gain or maintain lean muscle mass, which can offset the scale weight loss. Since muscle is denser than fat, these body composition changes can make the scale weight appear stagnant or change at a slower rate. However, the positive changes in body composition, such as increased muscle mass and decreased body fat percentage, contribute to a healthier and more toned physique.

Sustainable and healthy approach: Sustainable fat loss is a gradual process that focuses on long-term lifestyle changes rather than quick fixes. Rapid weight loss can lead to muscle loss, nutrient deficiencies, and metabolic imbalances. Taking a gradual and sustainable approach allows your body to adjust and adapt while promoting healthy habits that can be maintained in the long run.

It’s important to have realistic expectations and be patient with the fat loss process. Remember that slow and steady progress is more likely to result in sustainable results. It’s also crucial to focus on overall health, including balanced nutrition, regular physical activity, and adequate rest and recovery. Consulting with a healthcare professional, registered dietitian, or certified fitness professional can provide personalized guidance and support for your fat loss journey.

Why is Consistency Important for Fat Loss to Occur?

Consistency is crucial for fat loss to occur due to the following reasons:

Maintaining a calorie deficit: Consistently maintaining a calorie deficit is essential for fat loss. Fat loss happens when you consistently consume fewer calories than your body needs for its daily energy requirements. If you are inconsistent with your calorie intake and frequently fluctuate between periods of overeating and undereating, it becomes challenging for your body to establish a sustained calorie deficit necessary for fat loss.

Metabolic adaptation: Consistency helps mitigate metabolic adaptation. When you consistently maintain a calorie deficit, your body adjusts to the reduced energy intake by slowing down its metabolism. However, if your calorie intake fluctuates, your body may struggle to adapt and may not consistently tap into its fat stores for energy. Being consistent with your calorie intake and maintaining a moderate and sustainable deficit helps regulate your metabolism and promotes fat loss.

Hormonal regulation: Consistency plays a role in hormonal regulation, which is important for fat loss. Hormones such as leptin, ghrelin, insulin, and cortisol influence appetite, satiety, fat metabolism, and overall energy balance. Consistency in eating patterns and meal timing helps regulate these hormones, promoting better appetite control and efficient fat metabolism.

Lifestyle and habit formation: Consistency fosters the development of healthy habits and sustainable lifestyle changes. Fat loss is not just about short-term dieting; it’s about adopting long-term healthy behaviours. Consistency helps you establish a routine of regular exercise, balanced nutrition, and mindful eating, all of which contribute to fat loss and overall well-being. By being consistent, these habits become more ingrained and sustainable, supporting your long-term fat loss goals.

Progress tracking and adjustments: Consistency enables you to track your progress accurately and make necessary adjustments. When you are consistent with your nutrition and exercise habits, you can monitor your results more effectively. If you are inconsistent, it becomes difficult to assess what is working and what needs adjustment. Being consistent allows you to identify any plateaus or challenges in your fat loss journey and make appropriate changes to keep progressing.

Consistency doesn’t mean perfection. It’s normal to have occasional deviations or setbacks. The key is to maintain consistency over the long term and make a conscious effort to get back on track if you slip up. Emphasize sustainable lifestyle changes and focus on progress rather than perfection.

Remember, fat loss is a gradual process, and consistent effort is necessary to achieve and maintain your desired results. Patience, perseverance, and a consistent approach will ultimately yield the best outcomes in your fat loss journey.

If you’re looking to build stronger glutes and add variety to your workout, consider including single-leg exercise movements in your routines.

Most strength training programs are primarily based on bilateral exercises, such as squat, hip thrust. Those exercises involve performing the movement with both legs at the same time, and they allow you to work with higher loads and progressively increase the intensity.

However, lower body unilateral exercises should be an important part of your training program, as they are a great complement to the regular exercises due to the different benefits they can provide.

One of your leg is generally weaker than the other one, it means that one leg will have to do extra work to execute any movement correctly. Over time, this can lead to overtraining injuries or muscle imbalances.

Don’t believe it? Try these unilateral exercises to build strong and sculpted glutes.

1. Reverse Lunge

One of the best lower body unilateral exercises that will work your glutes deeply.

Start with your feet hip-width apart. Move one leg in line backwards, bend until the knee almost touches the floor. You must make sure that with the opposite leg (the one in front) you create an angle of more than 90º. With this tip, you will be able to pull the gluteus muscle and not the quadriceps when returning to the initial position.

If you want to add more intensity you can perform this movement with a deficit or add some weight using a bar in back squat position or a kettlebell.

2. Bulgarian Split Squat

One of the most performed lower body unilateral exercises for strengthening quads and glutes, but it also has the added benefits of being amazing for core strength and balance improvement.

To perform it, place one foot on a bench that is just above knee height with your toes pointed to the ground. For the starting position place the knee of the back leg flat on the floor with the front knee bent. The back knee should be positioned under your hip and your front ankle should be under your front knee or slightly behind it (this may vary depending on your mobility, but is a good starting point).

Once you have positioned your legs correctly lift up to standing position.  Before returning to the floor, contract your abs and try to keep your knee in line with your toes. Tip: lean your chest slightly forward to keep your back from overextending.

3. Single Leg Deadlift

The one-legged deadlift is a lower body unilateral exercise that allows us to efficiently work the entire posterior leg chain, especially your glutes. Single leg deadlift provides significant posterior chain benefit while challenging the balance and stability of your core.

The single-leg deadlift is already one of the most commonly used lower body unilateral exercises, often done with the load in one hand, on the side most comfortable for the lifter. The hip joint is where you move from, rotating it backwards as you lower your torso, keeping the back straight and chest upright.

Generally, the non-working, trailing leg is kept straight and the goal is to keep it aligned with your torso.

4. Single-Leg Hip Thrust

The hip thrust has become a favorite lower body unilateral exercises in glutes training routines.

Without question, the conventional hip thrust with a barbell and a good load is an excellent choice of exercise. But we can perform many variations of it depending on our goals.

One of the most used variants of the hip thrust is to perform it unilaterally on one leg.

Sit on the floor, with your scapulas resting on a bench and your knees bent.

With the support of only one leg, we extend the hips aligning the back, gluteus and femoral, forming an angle of 90 degrees with that leg and keeping the other leg extended or flexed (without supporting it). At this point, we must contract the buttocks well and hold for a few moments.

Lower the glutes again in a controlled movement to return to the starting position.

Repeat until the total number of repetitions is reached. If you want to add more intensity, you can place a plate or dumbbell on your pelvis.

5. Step Up

One of the basic lower body unilateral exercises consists of a step up to a box or other object of a certain height to work the lower part of our body, especially the muscles that form the gluteus.

To execute this movement you will need a box, step, bench or a chair. Place yourself in front of the equipment that gives you the appropriate height adapted to your physical condition. The legs will be width hip open.Next,  place the first leg on the central surface of the platform used and push upwards to gain momentum and raise both legs.

Once up, lower down to return to the starting position with the same leg you pushed up.

Perform this movement with the other leg alternately as it is about working unilaterally in an equal manner. It is important that before adding load or intensity to this type of exercise, we make sure we master it correctly, as we must take care that our body posture is correct, especially maintaining awareness of the activation of our abdomen to protect our back.

As you can see  focusing on one leg at a time when performing lower body unilateral exercises will not only help you strengthen your lower body, but also help you recognize some of your own strength and stability gaps. This, with well-executed work can translate into bilateral exercises moving greater loads than you’re used to.

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The Perfect Biceps Workout for Muscle Mass and Great Looking Arms

Exercising is one of those things that everyone knows is good in general. If you are not suffering from illness or have an impairment or injury that prevents you from doing any kind of activity, the more exercise, the better (generally speaking).

Of course, you need to make sure you are recovering well, with proper hydration and sleeping patterns, but exercising should be something you (at least) try to do every day. And what if you could? What if you did work out every day? What happens to your body when you exercise every day for 1 month?

Keep scrolling to see the results.

Source: Pavel Danilyuk on Pexels

What Happens To Your Body When You Exercise Every Day For 1 Month?

To answer what happens to your body when you exercise every day for 1 month, we use the information from Body Hub, a YouTube channel focused on everything related to helping people regarding health, fitness and living the best life.

This is what happens to your body if you decide to exercise every day for a full month.

• Happier – your body will release endorphins, which are known to improve your mood.
• Glow – if you feel like you’re glowing after an intense workout, that’s because it happens. Your body eliminates waste products, known as free radicals.
• More energy – exercising every day will teach your body to be more efficient when using oxygen, boosting your heart’s strength.
• Fitter – one month of daily exercise will improve your fitness level. This means you will be able to do higher-intensity workouts, with more reps, or heavier loads.
• Brain function – exercising pumps more blood to your muscles, increasing blood flow which is better for your brain
• Sleep better – regular exercise can help you have a quality night of sleep more often

If you want to see the video for the explanations of each thing that can happen to your body when you exercise every day for 1 month, click below.

Of course, the arguments presented above are fairly generic. That is because each person might decide to train differently. If you train only cardio every day for 1 month, your results will be different from someone who does powerlifting every day for 1 month.

However, generally speaking, you will feel happier, more energetic, get fitter and improve your bodily functions regardless of what activity you do consistently.

VIDEO – What Happens To Your Body When You Exercise Every Day For 1 Month?

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Now you know what happens to your body when you exercise every day for 1 month. But what if you have different goals in mind, or simply cannot do them every single day? How often should you work out?

That depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.

Here are some general guidelines for how often to work out based on your fitness goals:

1. For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
2. For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
3. For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
4. For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.

Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.

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It is designed by Jeff from Athlean X. You can find all the full details in his excellent video at the bottom of the article.

The Most Effective Chest Workout

“The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest.  That said, even that doesn’t make the chest workout complete.  In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises.”

“If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups.  Take a close look into each of these classic movements and you will see one thing in common.  That is, each of these exercises is lacking a full adduction of the shoulder within the exercise.”

“This is a problem when it comes to developing a complete chest.  Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion.  For instance, all chest exercises are performed by changing the angle of the arm at the shoulder.”

“Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises.”

“That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through.  Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction.”

“The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion.  Here is how to construct the perfect chest workout with that in mind.”

The Most Effective Chest Workout

Barbell Bench Press – 4 sets of 6,8,10,12 reps

Immediately into a horizontal chest cable or band crossover for 15 reps

Incline DB Bench Press – 4 sets of 6,8,10,12 reps

Immediately into a low to high cable or band crossover for 15 reps

Weighted Dips – 4 sets of 6,8,10,12 reps

Immediately into a high to low cable or band crossover for 15 reps

Weighted Pushups – 3 sets to Failure

Immediately into a banded crossover pushup for 15 reps with band on each arm

“When you put this together in drop set format as I’m suggesting here, you not only now hit the chest through it’s full range of motion but you hit every area of the chest as well.  The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.”

Video – Most Effective Chest Workout

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What are the Negative Health Effects of Sugar?

Consuming excessive amounts of sugar can have a number of negative health effects, including:

Weight gain and obesity: Excessive sugar consumption can lead to weight gain and obesity, which in turn can increase the risk of a range of health problems such as heart disease, stroke, and type 2 diabetes.

Increased risk of type 2 diabetes: High sugar consumption can cause the body to become resistant to insulin, which can lead to the development of type 2 diabetes.

Tooth decay: Sugar can contribute to the growth of bacteria in the mouth, which can lead to tooth decay and cavities.

Increased risk of heart disease: Consuming large amounts of sugar can increase triglyceride levels, a type of fat in the blood, which can contribute to the development of heart disease.

Inflammation: High sugar intake can cause inflammation in the body, which can contribute to a range of health problems such as arthritis, asthma, and certain types of cancer.

Addiction: Sugar can be addictive and lead to cravings and overconsumption, which can exacerbate the negative health effects mentioned above.

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It is important to note that not all sources of sugar are created equal, and that consuming small amounts of natural sugars found in fruits and vegetables is not harmful. However, it is recommended to limit consumption of added sugars found in processed foods and sugary drinks.

The Goal Guys are a duo of YouTubers, named Matt and Michael, who create content focused on personal development, goal-setting, and self-improvement.

On their channel, they share tips, strategies, and personal experiences related to achieving goals, staying motivated, and improving various aspects of one’s life.

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What is the Glycemic Index?

The glycemic index (GI) is a numerical scale used to measure how quickly and how much a food raises blood glucose (blood sugar) levels after it is consumed. The scale ranges from 0 to 100, with pure glucose being assigned a value of 100.

Foods with a high glycemic index are rapidly digested and absorbed, causing a rapid and large increase in blood glucose levels. Examples of high GI foods include white bread, white rice, and sugary drinks.

In contrast, foods with a low glycemic index are digested and absorbed more slowly, resulting in a slower and smaller increase in blood glucose levels. Examples of low GI foods include whole grains, fruits, and vegetables.

Source: BOXROX

The glycemic index can be a useful tool for people with diabetes or those trying to manage their blood sugar levels. Consuming low GI foods can help to prevent spikes in blood glucose levels and may help to improve overall blood glucose control. However, it’s important to note that the glycemic index is just one factor to consider when making food choices, and other factors such as the nutrient content and portion size of foods are also important for overall health.

How Does Sugar Affect Insulin in the Human Body?

When we consume sugar, our body breaks it down into glucose, a simple sugar that is used by our cells for energy. In response to the increase in blood glucose levels that occurs after consuming sugar, the pancreas releases insulin, a hormone that helps to regulate blood glucose levels.

Insulin acts as a key that unlocks the doors of our cells, allowing glucose to enter and be used for energy. It also helps to store excess glucose in the liver and muscles for later use. However, when we consume large amounts of sugar on a regular basis, our body can become resistant to the effects of insulin, meaning that it takes more insulin to do the same job.

Over time, this insulin resistance can lead to a condition called prediabetes or type 2 diabetes, where the body is no longer able to produce enough insulin to keep blood glucose levels in a healthy range. In addition to diabetes, insulin resistance and high blood glucose levels have also been linked to a range of health problems, including obesity, heart disease, and certain types of cancer.

It’s important to note that not all sugars are created equal, and that consuming sugars in moderation as part of a balanced diet is unlikely to cause insulin resistance or other negative health effects. However, it is recommended to limit consumption of added sugars found in processed foods and sugary drinks, as these can contribute to excessive sugar intake and other health problems.

What Foods Have a High Sugar Content?

There are many foods that contain a high amount of sugar, both natural and added. Here are some examples:

Candy: This includes chocolates, gummies, and other types of confectionery, which are often high in added sugars.

Sugary drinks: Sodas, energy drinks, fruit juices, and sports drinks are often high in added sugars, which can contribute to excessive sugar intake.

Baked goods: Many baked goods such as cakes, cookies, and pastries are high in added sugars.

Breakfast cereals: Many types of breakfast cereals, especially those marketed to children, contain high amounts of added sugars.

Flavoured yogurts: Some yogurts, especially those with fruit or other flavors added, can be high in added sugars.

Sauces and condiments: Ketchup, barbecue sauce, and other condiments can contain high amounts of added sugars.

Processed snacks: Chips, crackers, and other processed snacks can contain high amounts of added sugars.

It’s important to note that not all foods that contain sugar are unhealthy, and that consuming natural sugars found in fruits and vegetables as part of a balanced diet is not harmful.

However, it’s recommended to limit consumption of added sugars found in processed foods and sugary drinks.

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What are the Disadvantages of Too Much Body Fat?

There are several disadvantages of carrying too much body fat:

Increased risk of chronic diseases: Obesity is a major risk factor for a range of chronic diseases, including type 2 diabetes, heart disease, high blood pressure, stroke, and certain types of cancer.

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Reduced mobility: Carrying excess weight puts a strain on the joints, which can make it difficult to move around comfortably. This can limit mobility and make physical activity more challenging.

Source: Photos Courtesy of CrossFit Inc

Sleep apnea: Obesity is strongly associated with sleep apnea, a condition in which breathing is repeatedly interrupted during sleep. This can cause daytime sleepiness, fatigue, and other health problems.

Reduced quality of life: Carrying excess weight can have a negative impact on mental health and well-being, leading to reduced quality of life and lower self-esteem.

Increased risk of injury: Being overweight or obese can increase the risk of injury during physical activity or daily tasks. This is because excess weight places additional stress on the bones, muscles, and joints.

Increased healthcare costs: The healthcare costs associated with obesity are significant, both for the individual and for society as a whole. This includes costs related to medical treatment, disability, and lost productivity.

Reduced life expectancy: Obesity has been linked to reduced life expectancy, as it increases the risk of developing chronic diseases that can lead to premature death.

Max Posternak is a fitness coach and entrepreneur who is the founder and CEO of the Gravity Transformation fitness brand. He is also the host of the Gravity Transformation YouTube channel, which has over 5 million subscribers and focuses on fitness and nutrition advice, workout plans, and weight loss strategies.

Video – 8 Morning Habits to Lose Belly Fat FAST

What are Macronutrients?

Macronutrients are nutrients that are required by the body in large amounts to provide energy, support growth and repair, and maintain overall health. There are three main macronutrients:

• Carbohydrates: Carbohydrates are the body’s main source of energy. They are found in foods such as bread, pasta, rice, fruits, and vegetables. Carbohydrates are broken down into glucose, which is used by the body for energy.
• Proteins: Proteins are essential for building and repairing tissues, including muscles, organs, and bones. They are found in foods such as meat, poultry, fish, eggs, beans, and nuts. Proteins are broken down into amino acids, which are used by the body to build and repair tissues.
• Fats: Fats are an important source of energy and also help to absorb and transport certain vitamins. They are found in foods such as butter, oil, nuts, seeds, and fatty fish. Fats are broken down into fatty acids, which are used by the body for energy and to support the health of the nervous system, brain, and other organs.

In addition to these three macronutrients, water is also considered a macronutrient because it is required by the body in large amounts and is essential for many important functions, including digestion, circulation, and temperature regulation.

What are Calories?

A calorie is a unit of measurement for energy. Specifically, it is the amount of energy required to raise the temperature of one gram of water by one degree Celsius. In the context of nutrition and diet, calories are used to measure the energy content of food and the amount of energy the body uses.

When we eat food, our body breaks it down into its component parts, including carbohydrates, proteins, and fats. These nutrients are then used by the body for energy, growth, and repair. The number of calories in a food or beverage is determined by the amount of these macronutrients it contains.

The body uses energy constantly, even when we are resting or sleeping. The amount of energy the body uses at rest is known as the basal metabolic rate (BMR). This can vary depending on a person’s age, sex, weight, and other factors. Physical activity, digestion, and other bodily processes also require energy.

To maintain a healthy weight, it is important to balance the number of calories we consume with the number of calories we burn through physical activity and normal bodily processes. Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss.

What is a Calorie Deficit?

A calorie deficit occurs when a person consumes fewer calories than their body needs to maintain its current weight. This can lead to weight loss, as the body is forced to use stored fat for energy instead of relying on the calories from food.

To create a calorie deficit, a person must either eat fewer calories or burn more calories through physical activity. For example, a person who normally consumes 2,000 calories per day but only needs 1,800 calories to maintain their weight could create a calorie deficit by eating 1,600 calories per day or by eating 2,000 calories per day and burning an additional 200 calories through exercise.

The size of the calorie deficit needed to achieve weight loss depends on several factors, including a person’s current weight, age, sex, and activity level. In general, a calorie deficit of 500 to 1,000 calories per day is considered safe and effective for gradual weight loss.

It is important to note that creating a calorie deficit that is too large can be harmful to the body and may lead to muscle loss, nutrient deficiencies, and other health problems. It is also important to maintain a balanced and nutritious diet when creating a calorie deficit to ensure that the body is getting all of the nutrients it needs for optimal health.

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The Number 1 Exercise to Lose Belly Fat

““How to lose belly fat” is one of the most common questions out there. And that’s understandable. Belly fat is really easy to gain and notoriously hard to lose. It can seem as though no matter what exercises you try to lose belly fat and no matter how well you eat, the belly fat just won’t budge. And unfortunately, with exception to surgery, there is currently no proven method of being able to spot reduce fat from the belly. There is an exercise, however, that is incredibly underutilized yet powerfully effective when it comes to losing even the most stubborn belly fat. Today I’ll share what that is and how you can start using it right away to lose belly fat.”

The Number 1 Exercise to Lose Belly Fat

“Why is belly fat is so hard to lose in the first place? Well, it comes down to the fact that certain areas of your body are easier to lose fat than others, and is largely determined by genetics. Now having your genetics stacked against you may seem problematic if you’re looking to develop a slim or lean looking abdomen, but there is a solution. As long as you create a calorie deficit, you will continue to lose fat. Eventually, if maintained long enough, you will lose excess fat from all areas of your body, even if your genetics put your belly fat at the back of the line.”

The Number 1 Exercise to Lose Belly Fat

“While diet should be your main way of creating a calorie deficit, adding additional exercises could help you to lose belly fat by keeping your metabolism high, even as you’re losing weight from dieting. That said, not all exercises are created equal. While things like running, rowing, cycling, or even HIIT workouts tend to burn calories very quickly, the truth is, the overwhelming majority of people can’t actually stick with traditional cardio long enough for fat loss to reach stubborn areas. And it’s not that these methods don’t work if you stick to it, because they do. The problem is simply that they’re brutal. They require a lot of willpower.”

The Number 1 Exercise to Lose Belly Fat

“Now don’t get me wrong, these forms of cardio definitely do have their place and some people have no problem sticking to them. In fact, I still do these intense sessions once or twice a week for conditioning. But I no longer rely on them as my main form of cardio to lose fat and nor should most people. Because if you want to lose your stubborn belly fat, and more importantly keep it off once it’s gone, then you need something you can stick to for life. What’s the solution?”

The Number 1 Exercise to Lose Belly Fat

“The best exercise to lose belly fat is walking. It’s the easiest to maintain, lowest stress, lowest fatigue, and most versatile form of cardio. According to research, intense forms of cardio like HIIT or running, while time efficient, didn’t provide any superior fat loss effect when compared to longer yet less intense forms of cardio such as walking. Which makes sense. It’s simply a numbers game. Your body doesn’t care whether the calories you burned were from some crazy intense fasted cardio session or from plain old walking. What matters most is what you can do consistently over time. And if you crunch the numbers, you’ll actually find that the calories burned from simply walking can very quickly add up to a meaningful amount.”

The Number 1 Exercise to Lose Belly Fat

“So now that I’ve hopefully convinced you of the power of walking, let’s dive into the specifics of how to lose belly fat from walking. The first step is to determine an average of how many steps you’re currently taking. You can use the health app on your iPhone or use Google Fit if you’re on Android. After a week, see what your daily average comes up to. Some of you however might be surprised with how few steps you’re taking, but this is a good thing, as it means you have a big opportunity to bump that up.”

“Set a realistic goal and first aim to do an extra 2,000 steps a day. Given that the average individual takes about 1,200 steps during 10 minutes of walking, all you have to do is throw in two 10 minutes walks into your day to accomplish that. Once you’re consistent with that, try bumping it up by another 2,000 steps, and continue doing this with the goal of consistently getting at least 8,000 steps or even up to 15,000 steps, which seems to be the range that provides the greatest fat loss and health benefits.”

“Trust me, the little things add up. Apply these tips and you’ll be surprised with just how much they increase your step count and even more surprised by how much of a difference it makes towards your fat loss overtime. That said guys, I want to emphasize that walking or any form of cardio is only effective for fat loss if it’s used in combination with a diet. So use your diet as the primary way to create a calorie deficit and supplement it with walking to help speed up the process.”

Video – The Number 1 Exercise to Lose Belly Fat

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CrossFit is an excellent way to improve overall fitness, build strength, and increase endurance.

However, for beginners, it can be tricky to know where to start. In this article, we will discuss 7 exercises that improve strength for CrossFit beginners. 

1. Squats

Squats are a fundamental exercise in CrossFit that help build lower body strength. They work lower body muscles such as the glutes, hamstrings, quadriceps, but also core muscles. Having a strong foundation in squats is crucial for excelling in various CrossFit exercises.

It is recommended to start with bodyweight squats and gradually progress to goblet squats or barbell squats as you gain strength and confidence. This progressive approach will help you develop proper form and technique while also preventing injury.

To perform a squat:

1. Stand with your feet shoulder-width apart, and your toes pointing forward.
2. Lower your body as if you were sitting on a chair, keeping your back straight and chest up.
3. Push through your heels to the starting position.

2. Deadlifts

Deadlifts are a fantastic exercise for building overall strength and targeting the posterior chain, which includes the lower back, glutes, and hamstrings.

It is crucial to focus on proper form and gradually increase the weight as you become more comfortable with the movement.

Starting with lighter kettlebells or dumbbells before progressing to barbell deadlifts is recommended to prevent injury and ensure proper technique.

To perform a deadlift:

1. Stand with your feet shoulder-width apart, and your toes pointing forward.
2. Bend your knees and hinge at the hips to grip the bar with an overhand grip.
3. Keep your back straight and chest up as you stand up, pushing through your heels to the starting position.

3. Push-ups

Push-ups are an effective exercise for strengthening the chest, shoulders, and triceps while also engaging the core for stability. To start, modified push-ups on your knees or against an elevated surface like a box or bench are recommended.

As you progress and gain strength, gradually work towards performing full push-ups on the ground.

To perform a push-up:

1. Start in a plank position with your hands shoulder-width apart.
2. Keeping your elbows close to the body, lower your body until your chest touches the ground.
3. Push back up to the starting position.

4. Strict Press

The strict press, also known as the military press, targets the shoulders, triceps, and upper back muscles, helping to develop muscular strength and endurance.

By performing strict presses regularly, CrossFit athletes can improve their ability to lift heavy loads overhead, which is essential for many CrossFit movements such as the snatch, clean and jerk, and also handstand push-ups. Additionally, the strict press can help to improve overall shoulder health and mobility, reducing the risk of injuries during CrossFit workouts.

To perform this exercise:

1. Start with either dumbbells or a barbell and press the weight overhead while maintaining a strong and stable core.
2. Gradually increase the weight as you build strength and improve your form.

5. Ring Rows

Ring rows primarily target the muscles of the upper body, including the back, biceps, and rear deltoids. These muscles engage as you pull your chest towards the rings, which helps develop strength and muscular endurance in the pulling muscles. This is essential for exercises like pull-ups, muscle-ups, and rowing movements commonly seen in CrossFit workouts.

To perform this exercise:

1. Set up rings at chest height and position yourself underneath.
2. While maintaining a plank position, pull your chest towards the rings or bar, focusing on squeezing your shoulder blades together.

6. Planks

Planks are a great exercise to build core strength and stability, which is very important in order to master almost all CrossFit exercises.

They target the abs, obliques, and lower back, helping to build muscular endurance and improve posture, balance, and control during CrossFit movements. By performing different variations of planks regularly, CrossFit athletes can develop a stronger and more stable core, which can help to improve their overall performance and reduce the risk of injury during workouts.

To perform a plank:

1. Start with forearm planks and progress to high planks as your strength improves.
2. All the time maintain a straight line from head to heels and engage your core muscles throughout the exercise.

7. Kettlebell Swings

Kettlebell swings are a popular exercise in CrossFit that can help build strength in several ways. This exercise primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back.

By using explosive hip drive to swing the kettlebell, you are working these muscles through a full range of motion, which can improve your power and explosiveness. Additionally, kettlebell swings can be performed for high reps, which can help to build muscular endurance.

Remember to focus on proper form, start with lighter weights or modifications, and gradually increase intensity and load as you progress. If you’re new to CrossFit, consider working with a qualified coach or trainer to ensure proper technique and appropriate programming tailored to your abilities and goals.

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Now, don’t get us wrong, specifically targeting belly fat is not possible. In fact, there are areas in your body where losing fat comes last and, you guessed it, the belly is one of them. But there are ways you can boost how much fat you lose overall if you know how to tweak your training program. And this is where these methods presented by Max Posternak can be applied.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

He decided to share a few methods to burn belly fat faster. Check it out.

5 Exercise Methods to Burn Belly Fat Faster

1. Peripheral Heart Action Training

Peripheral heart action training helps incorporate an element of cardio into your weight training workout without having to sacrifice the amount of weight you lift. “You won’t get weaker, but you’ll be able to burn much more calories and accomplish much more in a shorter period of time,” Posternak says.

The best way to apply this training method is by combining an upper body and a lower body movement into one set, or two exercises that combine opposing muscles such as the quads and hamstrings, or biceps and triceps.

For example, doing one set of bench presses followed immediately by one set of back squats taking a break only after the squats. This will get your heart rate and breathing higher, burning more calories in the process.

2. Cardio Acceleration Training

This also involves super setting two exercises, but instead of two weight training, you will do a weight training combined with a cardio exercise with no break in between.

For example, you would perform a barbell squat with heavy weight followed by high knees for a minute.

3. Multi-Joint Training

The best exercises to burn more calories and belly fat are the ones that use a lot of muscles and different parts of your body. The clean and press is a great example of a multi-joint training exercise that will boost your capacity to burn fat.

You can also add more exercises to make a compound movement even more multi-joint training – this is perhaps the best idea in this list of exercise methods to burn belly fat faster.

For example, you can do a normal barbell lift and when you lower the barbell you perform a burpee and a push-up. Other ideas from Posternak are barbell squats with a press at the top, or lunges with lateral raises.

4. Drop Sets

This method breaks down more muscle tissue and will get you stronger faster. It simply means you will be performing a heavy set of any exercise, followed by dropping slightly the weight you are carrying and perform another set of reps with no break in between each set.

Related: The Ultimate Guide to Drop Sets

Try to do each set to failure to get the best out of this training method.

5. Circuit Training

There are different ways to do circuit training and you probably heard of it before. Posternak believes the best way to do it is to combine 5 exercises into one giant set.

“Set up an interval timer for 40 to 60 seconds on and 10 seconds off. The 10 seconds off is not your break, it’s there so you can get to the next exercise.”

Do all of these exercises, back to back, with no break in between them. Only take a break after you are done with all of them. Take a 90 seconds break and then do the same set again.

If you want to know more about exercise methods to burn belly fat faster, check out Max Posternak’s video below.

VIDEO – 5 Exercise Methods to Burn Belly Fat Faster

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Lunges are perfect for strengthening the lower body. Many of us have been familiar with them since we were kids, but not everyone appreciates the effectiveness of this apparently simple exercise. When you do it for a while, your thighs will be on fire and your glutes will be strengthened to the limit.

You can do this exercise in the gym or at home, as you don’t need any special equipment.

Source: Photo courtesy of CrossFit Inc

Forward lunge is a highly recommended exercise to strengthen legs and glutes but also will improve your balance, your hip flexibility, your posture and coordination. As if all these benefits were not enough, forward lunge also involve our core and hips, which must work in sync to maintain the correct posture during the execution of each lunge.

To get results doing forward lunge and build great glutes and strong legs, you must master the technique. Even the best leg exercises are useless if they are not performed correctly. In order to get the most out of your workout and reduce the risk of injury, proper technique is essential.

To begin each lunge, you’ll have to check your posture by making sure your feet are flat on the floor, your back is straight and your abs are contracted.

Stand with your feet hip-width apart and look straight ahead. Your arms should be at the sides of your body. Take a big step forward with one leg, leaving the other foot back on the floor. Lower your body until the front knee is just above the ankle, at a 90-degree angle. The knees should always tend to pull outward, to avoid unconsciously bringing them inward and falling into a bad posture.

Lower as far as you can and check that the upper body is firm and straight at all time. With the impulse of the front leg, return backwards to get back to the starting position.

Once you’ve mastered the basic movement, it’s time to add a little variety to those workouts. In addition to making the workouts more dynamic, the different variations will work different parts of your thighs and glutes. If you want to increase the difficulty of the workout, you can always do weighted forward lunge variation (kettlebell, dumbbells or barbell). Just make sure you learn how to do it and master the basic technique before.

If you want to build strong legs and glutes with forward lunge, we suggest these variations of the exercise according to your level:

Basic level

The forward lunge we all know. Performed with only your body weight and without incorporating any type of extra resistance. Without any doubt, if you are looking for an effective exercise to work the glutes, you have already found it. Keep in mind that it will be easier to do the forward lunge if you have a strong core and abs, because you won’t arch your back when performing the movement.

This is the best way to master this exercise. As you practice and gain more control of the movement, you can increase the speed of the repetitions before adding  some weight.

Intermediate Level

Weighted forward lunge. If you have already mastered the basic version of the forward lunge and want to add weight as something extra, you can try with a barbell on your back, in front rack position or go with any other type of weight such as a kettlebell or dumbbells. Remember to distribute the weight to avoid swaying to the sides.

Advanced Level

When you already know the basic movement and you have tried it with weight, you can increase its difficulty trying forward  lunge with straight arms and overhead weight.

In addition to working your legs and glutes, you will also activate your abs, shoulders, chest and arms. Of course, it requires total mastery of the exercise, as the overhead weight will make it more difficult to maintain balance. Also, remember that the arm, or both arms, that is loaded must always be fully extended.

Source: RX'd Photography

And if you are still thinking about adding something extra to your forward lunge to train your legs and glutes even more, you can play with static or walking variations of forward lunge.

Static Forward Lunge

The static lunge is a great exercise to train most of the muscles of the legs. Performed in the same spot, alternating legs generates a great activation of the quadriceps, glutes, hamstrings, calves … So if you want to have strong legs, this exercise can not be missed in your routines.

Walking Forward Lunge

This version involves a slightly different movement. When you move your leg forward, you will notice a major work of the glutes, hamstrings and quads in the leg stepping forward. At this point, the muscles of the back leg are not fully engaged, but they help to achieve the stability and balance so necessary for this movement.

When stepping, at the point of reaching full body extension, both feet come together and the previous back leg steps forward into the lunge position, engaging the quads, hamstrings and glutes as well.

Jumping Lunges

One of the benefits that lunges really stand out is the incredible amount of variations that exist when practicing them.

Adding the jump to this exercise transforms the movement into a more aerobic exercise. Therefore, this powerful and effective combination of exercises makes it a perfect to gain strength and cardiovascular endurance.You can perform jumping lunges with or without weights, depending on your fitness level or technique.

As we have seen, forward lunge is without any doubt a great movement, so don’t forget to include it in your leg and glute routines.

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The reverse crunch is a simple exercise that targets the abdominal muscles. It can be done at home or in the gym, and it requires no equipment.

Source: Photo courtesy of CrossFit Inc.

The reverse crunch works your abs from all sides to help improve balance and coordination. This is one of those exercises that doesn’t take up much time, but has major benefits for your body—especially if you’re trying to lose weight or tone up!

1. This Exercise Targets the Abdominal Muscles

The reverse crunch is a good exercise for beginning abdominal exercises because it targets the lower part of your abs. This means that you can use this exercise to improve your core strength before moving onto more advanced exercises like the plank or mountain climber.

The reverse crunch is also easy to do at home with no equipment required and it strengthens multiple muscle groups in the body, including your glutes and back muscles.

The reason why the reverse crunch works so well when compared to other abdominal exercises is because it helps train both sides of your body equally, thereby reducing asymmetry between left and right-side muscles (which can lead to injury).

2. Can be Done at Home or in the Gym

The reverse crunch can be done at home or in the gym. It can be performed with a partner, but it can also be done without one.

You can use weights to increase the challenge, or you may not need any additional resistance at all if your strength is solid.

This exercise can also be performed using either a medicine ball or a stability ball, depending on what type of surface you have available in your home or gym.

3. Improves Balance and Coordination

The reverse crunch is a great exercise for improving balance and coordination, because it requires you to maintain your balance while moving your legs up and down.

You can do this exercise on the floor or with a medicine ball. To make it more challenging, you can raise one leg or both legs as you perform the movement.

4. No Equipment is Needed

The Reverse Crunch is a great exercise because it can be done at home or in the gym, with or without a partner.

You don’t need any equipment at all.

Source: Courtesy of CrossFit Inc.

5. It’s an Easy Workout to Add to your Routine

No matter where you are or what you’re doing, it’s easy to do a reverse crunch. It can be done at home or in the gym, and it’s suitable for people of all fitness levels.

The best part about this exercise is that it doesn’t take long to complete—so if you’re short on time, this is a great routine to add into your weekly plan!

6. You can Target your Abdominal Muscles

The reverse crunch is a great exercise that targets your abdominal muscles.

It forces you to stay tight and provides plenty of time under tension as well. This is great news for abs muscle growth.

Muscles of the Core and Abs

Having a strong core is one of the most important things for anyone who wants to be fit and healthy.

A strong core will help you with everything from daily tasks like lifting heavy objects or playing competitive sports.

It can also help you prevent injuries by increasing your body’s stability and balance while reducing stress on your lower back and hips when moving.

Benefits of the Reverse Crunch – Rectus Abdominis

The rectus abdominis is the most superficial of the muscles of the abdominal wall. It is a long, flat muscle that runs vertically on each side of the body, extending from the sternum to the pubic bone.

The rectus abdominis is covered by a sheath of connective tissue called fascia and it splits into two layers as it goes toward its insertion at each hip bone (iliac crest). The upper layer has fibres running in parallel with each other; this part isn’t visible because it lies deep within your abdominal area instead of on top like its counterpart (see below).

Benefits of the Reverse Crunch – Transverse Abdominis

The transverse abdominal muscles are located deep to the rectus abdominis. They act as a corset, compressing the abdomen and helping prevent it from bulging out beyond its normal contour. These muscles are important for stabilizing the spine and pelvis during movement, especially when you’re lifting heavy weights or doing exercises such as sit-ups.

Benefits of the Reverse Crunch – External Obliques

• External obliques are muscles that run along the sides of your torso.
• They help to rotate and flex the spine, bend the torso sideways, twist it, and flex it laterally.

Benefits of the Reverse Crunch – Internal Obliques

The internal obliques are located on the side of your body, and they help rotate your trunk. They also flex your torso forward and laterally flex it to the opposite side.

In addition to these movements, the internal obliques also assist in extending your spine backward.

Your Core and Abs are Important for every Single Movement you make with your Body

Your core and abs are important for every single movement you make with your body. They help with posture, balance, stability, power, and many other functions.

The core muscles are the muscles that connect your upper body to your lower body. The abdominal muscles contribute to this group of muscles as well as other back muscles such as the latissimus dorsi and erector spinae.

Conclusion – Benefits of the Reverse Crunch

We hope that you’ve enjoyed learning more about the reverse crunch exercise. It’s a great way to target your abdominal muscles and improve your balance and coordination.

I hope this information has been helpful to you and that it will encourage you to work on strengthening your core and abs.

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What are the Benefits of Strong Biceps?

Strong biceps provide several benefits beyond just aesthetic appeal. Here are some of the benefits of strong biceps:

Improved functional strength: Strong biceps can help you perform daily activities such as lifting and carrying heavy objects with greater ease.

Increased upper body strength: Strong biceps are an essential component of upper body strength, which is necessary for activities such as push-ups, pull-ups, and other exercises that require upper body strength.

Source: Depositphotos / CrossFit Inc

Better sports performance: Many sports, such as tennis, basketball, and baseball, require strong biceps for optimal performance.

Reduced risk of injury: Strong biceps can help stabilize your shoulder joint and prevent injuries such as shoulder dislocations and rotator cuff tears.

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Improved posture: Strong biceps can help pull your shoulders back and improve your posture, reducing the risk of developing back pain.

Improved overall fitness: Strong biceps are a sign of overall fitness and can be an indicator of good health and well-being.

Strong biceps can provide many benefits beyond just looking good, making them an essential component of a well-rounded fitness program.

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What are the Muscles of the Arms

The arms are composed of several major muscles, including:

• Biceps Brachii: This muscle is located on the front of the upper arm and is responsible for bending the elbow and rotating the forearm.
• Triceps Brachii: This muscle is located on the back of the upper arm and is responsible for straightening the elbow.
• Brachialis: This muscle is located underneath the biceps and is responsible for bending the elbow.
• Brachioradialis: This muscle is located on the forearm and is responsible for flexing the elbow.
• Pronator Teres: This muscle is located on the forearm and is responsible for rotating the forearm so that the palm faces down.
• Supinator: This muscle is located on the forearm and is responsible for rotating the forearm so that the palm faces up.

These muscles work together to provide the strength and mobility necessary for many daily activities, such as lifting, pushing, and pulling.

In addition, these muscles are also important for sports performance and overall fitness.

What are the Best Reps and Sets for Building Muscle?

The ideal reps and sets for building muscle depends on various factors such as your fitness level, workout routine, and fitness goals. However, here are some general guidelines that can help:

• Reps: For building muscle, it’s generally recommended to aim for a range of 8-12 reps per set. This rep range has been shown to increase muscle hypertrophy (growth) and strength.
• Sets: Aim for 3-4 sets per exercise. This can vary depending on the exercise and your fitness level. Beginners may start with fewer sets and gradually increase over time.
• Rest periods: Rest periods are also important for muscle building. Aim for a rest period of 1-2 minutes between sets to allow your muscles to recover.
• Progressive overload: To continue building muscle over time, it’s important to gradually increase the weight you are lifting. This is called progressive overload, and it can be achieved by increasing the weight, reps, or sets over time.
• Frequency: Aim to work each muscle group 2-3 times per week to optimize muscle growth.

Remember, these are general guidelines, and it’s important to work with a qualified personal trainer or fitness professional to develop a workout routine that’s tailored to your specific needs and goals.

What is Muscle Hypertrophy?

Muscle hypertrophy is the process of increasing the size and strength of muscles through exercise and physical activity. It occurs when the muscles are subjected to regular and progressively increasing levels of stress or resistance, such as weight training or resistance exercises.

Source: Photo courtesy of CrossFit Inc.

During muscle hypertrophy, muscle fibres undergo microscopic damage, which stimulates the muscle cells to repair and rebuild, resulting in an increase in muscle size and strength. This process involves the activation of satellite cells, which are responsible for muscle repair and growth.

Muscle hypertrophy can occur through two main types of mechanisms: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy involves an increase in the size and number of myofibrils, which are the contractile units of muscle fibres. Sarcoplasmic hypertrophy, on the other hand, involves an increase in the amount of non-contractile fluid and other substances in the muscle cells, which can lead to an increase in muscle size without a corresponding increase in strength.

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Muscle hypertrophy is an essential component of strength training and bodybuilding, as it allows individuals to increase their muscle mass and strength, improve their physical appearance, and enhance their overall health and fitness.

Why is Sleep Vital for Muscle Growth?

Sleep is vital for muscle growth because it’s during sleep that the body repairs and recovers from the stresses and strains of exercise. Here are some ways that sleep can benefit muscle growth:

• Hormone regulation: Sleep helps regulate the levels of hormones such as growth hormone and testosterone, which are essential for muscle growth and repair.
• Muscle repair: During sleep, the body repairs damaged muscle tissue and produces new muscle fibres, which can lead to increased muscle size and strength.
• Protein synthesis: Sleep promotes protein synthesis, which is the process by which the body builds new muscle tissue.
• Energy restoration: Sleep helps restore energy levels, allowing the body to perform at its best during exercise and other physical activities.
• Reduced inflammation: Lack of sleep can lead to increased levels of inflammation, which can impede muscle recovery and growth.

Overall, getting adequate sleep is essential for muscle growth, as it allows the body to recover and repair from the stresses of exercise and promotes optimal hormonal balance and protein synthesis. Aim for 7-9 hours of sleep per night to ensure optimal muscle growth and recovery.

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At this point of the story we can consider that the benefits that meditation has for the wellbeing of a person are very clear. This millenary technique allows to find a physical, mental and spiritual balance becoming a basic element to eliminate stress, anxiety or the worries of the daily life, favoring the inner peace.

Source: Dane Whetton on Unsplash

Meditation is also a key component of one of the most popular techniques in modern society, mindfulness, keeping focused on the present and on what we are doing every minute. So, we could say that meditation has always been present but one of its benefits has gone unnoticed by most people.

Until now. And the fact is that meditation is a technique that can be very useful in the mental preparation of athletes or people who exercise regularly.

Among other aspects it improves concentration and can even raise the athlete’s performance. Thus, some studies suggest that the regular practice of meditation for several months ends up generating a change in the brain’s process to focus attention, memory or perception.

Although it may sound  strange to us, and we do not see many places where meditation is applied as a support method for sports performance, meditation can help athletes and there are many international elite athletes who have taken advantage of the benefits of meditation to make a qualitative leap in their results and those of their teams. Fraser, Jordan or Bryant are some of the names of these athletes who use meditation as a tool to improve performance and calm the mind.

One of the main defenders of the presence of this technique in training and locker rooms has been Phil Jackson, legendary NBA coach, who has used meditation for years with his players.

The advantages that meditation can have for an athlete go beyond physical activity and become part of their daily life. Here are some of the benefits why it is good to consider incorporating meditation as a parto of our sports routine.

Meditation can help Athletes: Concentration

With meditation you train the focus of attention on a specific factor, something very necessary in sports. Training the mind helps to keep the brain focused on the activity. In CrossFit you will be able to concentrate on technique, have a better strategy and a better rep count, without getting distracted. But whatever your sport, you will be more focused during its practice.

Say goodbye to fear

Fear is an integral part of sport – losing, getting injured, failing – so much so that it can cause mistakes by blocking us. Meditation calms the amygdala, the area where fears are generated. And it is certainly that extra push that many of us need to remove the limitations o our heads. 

Source: Motoki Tonn on Unsplash

Meditation is the perfect tool to prepare us for the moments when we do not achieve good results. It helps to overcome failure and clears the mind to look for possible solutions to problems. With success it also helps us to know how to handle it. It will also help us to make an exercise of studying and detecting our weak points and to learn how to improve them.

Stronger and healthier

Meditating daily helps strengthen the immune system and reduces the risk of illness and injury. In addition, this mental practice helps with cognitive health, decision making and mental clarity, aspects that can deteriorate with age.

Meditation can help Athletes: Stable emotions

Meditation is responsible for stabilizing the emotions of athletes and helps them to take control of their moods, vital when competing. Always being under pressure causes stress to arise. It is uncontrollable but can be reduced by meditating for a few minutes before the big event that produces this feeling.

Relaxation and meditation make us find our weaknesses and we can work on them to improve them. Along the same lines, visualization is another tool with the best results for athletes during meditation, a training beyond the physical. For example, imagining a new snatch PR or the trajectory of the bar in a heavy jerk.

Sleep performance

One of the first things that are affected in our lives when we have too much stress is sleep. When we don’t get proper rest, we don’t perform as we should during our workouts. Lack of sleep can reduce our level of focus and accuracy and can lead to injury.

Rest is very important for athletes, so that they can perform properly and not be distracted from their goals. Meditation helps to slow down the mind and improves the quality of sleep.

Sport definitely requires that the whole organism is in function of the corresponding task and the mind plays a valuable role, since it not only makes it possible to focus attention on what is being done, but also plays a leading role in the processing of emotions. In this way, the intense practice will have the expected effect at the moment of the event or competition, since an athlete dominated by anxiety may not reflect all the previous preparation and, on the contrary, the result will feed the anxiety for future occasions, becoming like a snowball, a bigger and more difficult to control feeling.

Source: William Farlow on Unsplash

So if we have convinced you and you think that meditation fits you and your training routine, there are several options to start practicing it. Disciplines such as yoga work on flexibility and muscles through concentration and breathing.

It is a good way to get started. When you go on your own, in addition to wearing comfortable clothes, think about choosing a pleasant environment free of interruptions or loud and abrupt noises. When meditating, breathing is your best ally.

Put all your attention on it. Repeating a word or short phrase – a mantra – with each breath helps to override other thoughts in your mind. As you get more practice, you will see that there are a multitude of meditation techniques you can use to boost your athletic performance.

If you liked this article you will also like: Meditation For Sport: Why and How to Understand the Power of Your Mind

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The Only Exercises You Need to Look Jacked

“If you want to build muscle and look jacked, even in clothes, then you are going to want to watch this video. Here we are breaking down the 6 muscle groups that a recent poll said get the most attention when developed. There are no real surprises in terms of the muscles you want to build bigger but how you do that may be up for some debate. To settle this, we bring in resident hardgainer Jesse to tell us his picks for the only exercises you need to look jacked.”

“Jesse is not only looking jacked these days in whatever he wears, but he actually is building an impressive physique.”

“The muscles that you are going to want to focus on to make an immediate impression are the following:”

1. Traps

2. Shoulders

3. Chest

4. Arms

5. Midsection / Abs

6. Glutes

“How to grow bigger muscles in all of these areas is the secret however. Here is how you can get it done with only 3 exercises per muscle group.”

“When we want to build muscle in the traps we have to start with a deadlift. There is nothing more demanding on the entire back, especially isometrically on the traps, than this compound movement. Jesse has worked his way up to an impressive total on this lift and it has paid big dividends in the thickness of his upper back and traps along the way.”

Source: Courtesy of CrossFit Inc.

“Next you want to include some power shrugs for a more explosive exercise and a dynamic option for building bigger traps and a thicker neck.”

“Finally, you want to be sure you try out the trap pulldown. This can be done either on a lat pulldown machine or at home with a heavy band anchored over the top of a pullup bar.”

The Only Exercises You Need to Look Jacked

“Next we move to the shoulders. If you want to get bigger shoulders you want to start your workout with a heavy overhead press. Here again, Jesse has worked up to an impressive total, especially given his bodyweight of just 150 pounds. The side lateral raises will work to round out his side delts and the face pulls will do an amazing job of building up the thickness of the rear delts.”

“When it comes to building a bigger chest you have to start with the bench press. Not because it’s the best at hitting the chest through every angle it’s capable of moving but rather because it can be loaded with the heaviest weight which will provide the overload needed to make it pop even in shirts. Either dumbbell or barbell bench press is great here.”

“The low to high crossover is the perfect compliment to the bench press because it allows you to get the adduction needed to take the chest through its full contraction. The dips on the other hand are great for building up the lower pecs and can be weighted for additional overload.”

“When it comes to looking good in any outfit, you want to be sure that your arms are developed and you are filling your shirt sleeves. Here we give you two biceps exercises and one triceps exercise but it could easily be the other way around. The selections are the alternating dumbbell curl for the biceps, which gives you a chance to focus in on one arm at a time for more concentrated development. The waiter’s curl is amazing at building up the biceps peaks. The lying triceps extension is the go to exercise for building bigger triceps by building up the long head of the muscle.”

“The midsection or waistline is always best trimmed by making sure you follow a proper nutrition program, but when it comes to developing the abs you need to make smart exercise selections here as well. The power-up is an explosive option for building up the upper abs. The hanging leg raise not only hits the lower abs but the grip and forearm strength needed to perform it will benefit you in short sleeves. Finally, the gymnast ab tuck twist is awesome at hitting the obliques for a more tapered looking waistline.”

“Finally, to hit the glutes and look good from any angle you want to be sure that you are doing squats. Add onto that the barbell hip thrust and a glute ham raise and you will be creating a rounded out backside that is both easy to look at and even more importantly, functional and powerful when needed to perform.”

“If you are looking to look better in everything you wear, and even when you’re not wearing anything, you have to still train with intention.”

Video – The Only Exercises You Need to Look Jacked

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In this article we will introduce you 3 Different Types of Burpee that Every CrossFit Athlete Needs to Know, so you can find your favorite or at least be prepared for the worst.

Burpees are a highly popular exercise used in CrossFit workouts. They involve dropping to the ground and performing a full-body push-up, then explosively jumping up into the air before repeating the process again.

Source: Courtesy of CrossFit Inc.

Burpees are highly effective at increasing cardiovascular endurance, building strength in the upper body, lower body, and core, and improving overall fitness. They are often included in high-intensity interval workouts or as a component of circuit training to increase the intensity of the workout and challenge the athlete both physically and mentally.

There are many different types of burpees used in CrossFit workouts to add variety and challenge athletes to push themselves.

1. Classic Burpees

Let’s start with the standard Burpee – the classic one.

A standard burpee is a whole-body exercise that starts in a standing position with your feet shoulder-width apart. From this position, you quickly drop down into a squat position and place your hands on the ground in front of you. Then, you kick your feet back into a push-up position before completing a push-up.

Next, you jump your feet forward so they land just outside of your hands, and explosively jump up into the air, reaching both hands overhead. Finally, you land softly back on the ground and repeat the exercise.

This exercise targets your legs, hips, glutes, abs, arms, chest, and shoulders, making it a highly effective whole-body workout.

It is a popular exercise used in CrossFit workouts as it can be done anywhere, does not require any equipment, and can be easily scaled to suit any fitness level.

2. Burpee Box Jump

A burpee box jump is a more advanced variation of a regular burpee where after completing the pushup, instead of jumping straight up, you jump onto a box or platform and land softly before stepping or jumping off the box.

You repeat the exercise for the desired number of reps. Burpee box jumps are a great way to build strength, stamina, and endurance, while also targeting multiple muscle groups, including the legs, glutes, core, and shoulders.

Source: Photo courtesy of CrossFit Inc. taken at Brick Los Angeles

Burpee box jumps can be used in CrossFit workouts to increase intensity and challenge the athletes.

As with any exercise, proper form is important to prevent injury. Make sure to land softly and avoid locking your knees when jumping onto the box. It’s also important to choose a box height that is appropriate for your fitness level and to gradually increase the intensity and difficulty of the exercise over time.

3. Burpee pull-up/muscle up

A burpee pull-up is a combination exercise that consists of a burpee followed by a pull-up. It starts with a traditional burpee, where you drop down into a squat position, kick your legs back into a push-up position, perform a push-up, and then jump your legs forward to your hands. From here, you jump up and grab onto a pull-up bar and complete a pull-up.

On the other hand, a muscle-up is a more advanced exercise that involves pulling yourself up from a hanging position below the bar to a position above the bar, transitioning from a pull-up to a dip in one fluid motion. It requires significant upper body strength and is commonly used as a CrossFit exercise.

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Both types of burpees are challenging and require proper form to prevent injury. It’s important to gradually build up your strength and endurance before attempting these exercises, and to work with a trainer or spotter if you are new to these movements.

4. Overhead Burpee

An overhead burpee is a variation of the standard burpee that involves lifting a weight over your head during the last part of the exercise. This exercise targets your entire body, including your legs, core, and shoulders.

It can be modified for different fitness levels by adjusting the weight of the overhead object, the number of repetitions, or performing a modified version of the push-up.

An example of this pro type of burpee could be the devil press.

10 Hellish Devil Press WODs for Conditioning, Fat Loss and Power

The devil press is a full-body exercise that involves using two dumbbells of the same weight. It is essentially a combination of a dumbbell burpee and a double dumbbell snatch. From the finishing position of the burpee, the kind of squat one, powerfully explode up into a standing position, pulling the dumbbells up towards your shoulders.

Next, synchronize your momentum and explosively press the dumbbells overhead, extending your elbows fully. Lower the dumbbells back down to your shoulders and repeat the sequence for your desired number of repetitions.

The devil press is a great exercise for improving strength, explosiveness, and endurance. It engages many major muscle groups, including your glutes, chest, shoulders, back, arms, and core

CrossFit is known for incorporating burpee variations into its workouts, as burpees are a great way to build overall fitness and endurance.

These variations add complexity and intensity to the traditional burpee exercise, challenging different muscle groups and improving overall fitness level. It’s important to practice proper form and gradually increase the intensity and difficulty of the exercises to prevent injury and ensure continued progress.

These are just a few examples of the many different types of burpees that can be used in CrossFit workouts to increase intensity and challenge athletes. ¿Which is your favorite?

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Losing weight can be difficult for many people. No matter how much you cut down on eating, it seems sometimes that you simply don’t lose any belly fat. And you don’t want to starve yourself off.

Losing belly fat is even harder as it tends to be one of the last places in the human body where the fat cells are used for energy. For this to happen, you need to be in a caloric deficit for a long period of time and consistently. Only after that, you will see results.

Source: Julia Larson / Pexels

But what can you eat if you are in a caloric deficit? Foods that are high in protein and low in calories are the way to go. Protein will also help you feel satiated for longer, which contributes to binge-eating prevention. And this is where Dr Mike Diamonds’ breakfast meals to lose belly fat faster come into play.

Dr Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

Check out his 5 breakfast meals to lose belly fat faster.

5 Breakfast Meals to Lose Belly Fat Faster

Before jumping into the 5 breakfast meals to lose belly fat faster, Diamonds says there are two things you should have with you: a food scale and an app to track your dieting and macros.

The meals he explains how to make are:

Meal 1 – Blueberry French Toast

• Carbs – 46.2g
• Fat – 5.6g
• Protein – 26.7g
• Total calories – 355kcal

Meal 2 – High Protein Omelette

• Carbs – 3.1g
• Fat – 1g
• Protein – 31.4g
• Total calories – 155kcal

Source: Engin Aykurt on Pexels

Meal 3 – Egg Toast

• Carbs – 27.7g
• Fat – 6.2g
• Protein – 21.3
• Total calories – 248kcal

Meal 4 – Protein Cereal

• Carbs – 61g
• Fat – 7.2g
• Protein – 40g
• Total calories – 487kcal

Meal 5 – Protein Oats

• Carbs – 68.6g
• Fat – 15.6g
• Protein – 35.9g
• Total calories – 564kcal

Diamonds explains exactly how to make each of these 5 breakfast meals to lose belly fat faster. So it’s easier for you to just click on the video below to check which one you are interested in.

VIDEO – 5 Breakfast Meals to Lose Belly Fat Faster

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Besides these meals to lose belly fat faster, what else could you do to get in shape? Compound movements.

Compound exercises are effective for building strength because they work multiple muscle groups at once. They also recruit more muscle fibers than isolation exercises do. This means that compound moves build muscle faster and burn more calories over time. Ready to start getting fit? Here are some compound exercises you can add into your workout routine:

Squat

Squats are a great exercise for building your legs, butt, and abs. They’re also the most basic compound exercise you can do. If you want to build muscle mass and strength, squats should be at the top of your list of exercises—and there are lots of different squat variations to choose from!

The squat is performed by bending down with your back straight and lowering yourself until your thighs are parallel with the floor or lower, then standing back up again. There are several different types of squats.

Deadlift

The deadlift is a compound exercise that works several muscles in your body. It targets your core, legs, back and grip strength. The deadlift is one of the best full-body workouts you can do to build muscle mass and burn fat.

The deadlift also helps with other exercises such as squats, lunges and rows. If you want to improve your performance on these types of exercises then adding in some heavy deadlifts will help build up those muscles needed to get better results from those exercises.

If you are new to weightlifting or have never done any kind of workout before then I would suggest starting with lighter weights until you get used to how it feels when using heavier weights in order not hurt yourself by doing too much too soon!

Barbell Overhead Press

• Start with a barbell in the rack at shoulder height.
• Unrack into the front rack position
• Lift the barbell up above your head, keeping it at arms’ length and using only your shoulders to lift it. This is also called a shoulder press or military press.

Pull-Ups

Pull-ups are a great exercise to include in your workout routine. They can be done using a chair or tree branch, and they work the back, biceps, lats and abs.

You can also modify them to make them easier if you are just starting out on pull-ups or you have a specific injury that prevents you from doing the full movement of pulling yourself up with your arms. In general, the more challenging version is better because it will build more muscle mass throughout the upper body area by increasing strength in those muscles over time.

A good way to start developing some basic fitness levels before tackling this challenge is by doing inverted rows on an incline bench at home or at the gym; this will help strengthen core stability as well as arm strength for pull-ups later down the line.

If you combine these breakfast meals to lose belly fat faster and compound exercises, you will transform your body in no time.

Max Posternak, behind YouTube channel Gravity Transformation, goes over his best exercises for a wider back and includes training techniques to incorporate to make your back bigger.

Let’s delve into it.

The 8 best exercises for a wider back

Before you do these exercises make sure you are:

1. Concentrating on targeting the back muscles: isolate the muscles as much as possible and perform each rep with clean technique, making sure you’re not being aided by other upper body muscles.
2. Progressively overloading each exercise: the most effective way to build muscle is through progressive overload. Our muscles adapt to progressively greater demands, so to grow them our cells need to be exposed to higher workloads than they are used to.
3. Getting a good stretch in: make sure you’re fully extending your limbs at the negative portion of each exercise.

1 – Long Angle Dumbbell Row

Source: Alora Griffiths on Unsplash

This is essentially the same exercise as the dumbbell row, except that you will bring the dumbbell up further back, closer to your hips, instead than towards your belly button.

This modification almost takes your biceps completely out of the movement and put all the tension on your lats and the back of your shoulders, explains Posternak.

Read more: Most Common Dumbbell Row Mistakes and How to Fix Them

2 – Close Grip and Wide Grip Pull-Ups

“Both grips will provide unique benefits for your back,” says Posternak. Wide grips use the lats muscle more and the biceps less, while close grip pull-ups incorporate the biceps and pecs more, allowing you to do more reps or more weight.

Read more: How to Get a Pull-Up: Form, Progressions, Training Tips and More

3 – Standing Cable Pullover

Source: FitNish Media on Unsplash

The exercise primarily targets and improves the lats.

The latissimus dorsi are the largest muscle group located on the back of the human body. They are hugely important for all pulling exercises and provide stability and support for the spine.

Read more: How to Build Impressive Muscle and Back Strength with the Wide Grip Pulldown

4 – Reverse Grip Rows

This row variation targets the lower lats more than the middle of your back. Make sure you pull your shoulders back and stick the chest out to maintain the natural curve in your spine, advices Posternak.

5 – Deadlift

This is one of the best exercises to develop a thicker, wider and stronger back, says Posternak. You can lift the most amount of weight during the deadlift than with any other lift so, after mastering the proper deadlift form, make sure you add some weight.

6 – Dumbbell and Barbell Pullovers

This is another one of the best exercises for a wider back when done properly. When done right, the exercise hits everything from the bottom of your pecs to your abs, lats and triceps.

Read more: Dumbbell Pullover: How to Do It, Muscles Worked, Benefits and Workouts

7 – Lat Pulldown

The lat pulldown is a popular gym exercise performed with a machine and used to strengthen and build the lats muscles.

It is performed by stretching the arms overhead and pulling a bar toward you, your hands reaching shoulder height, and releasing the bar back up in a controlled manner for one repetition.

Read more: The Lat Pulldown: One Sure-Fire Way to Grow a Bigger Back

8 – Seated Cable Row

The Cable Row is a horizontal seated pulling exercise that challenges and improves the upper body.

The feet are braced in position and the athlete sits on a bench in order pull the weighted cable and complete the exercise.

Read more: How to Build A Muscular Back with the Cable Row – Technique and Mistakes to Avoid

How to use these best exercises for a wider back

• Don’t do all exercises all in one day, select instead 4 to 5 exercises and perform each for 3 sets of 6 to 10 reps with a 2 to 3 minute break in between.
• Aim for a heavy, challenging load.
• Start with your biggest lifts, such as the deadlift or the barbell row.
• You’ll also need to optimise your nutrition to maximise muscle growth.
• Learn more helpful tips on How to Build a V Shaped Back.

Read more: Can You Lose Fat and Gain Muscle at the Same Time?

Bigger arms is usually a sign of a strong capacity overall. The biceps are especially difficult to grow as they are smaller compared to the triceps. But there is a set of exercises designed by Ivan Rusakov that could be the answer on how to get bigger arms in 30 days.

Ivan Rusakov is a bodybuilder that focuses on working out at home. That means he usually performs workouts with minimum or no equipment at all. His YouTube channel has around 2.5 million subscribers.

Ivan Rusakov himself has a strong upper body and has shared how to get bigger arms in 30 days.

Check out the video or read the main exercises below to see sets and reps of each exercise that you should do.

How To Get Bigger Arms in 30 Days

Workout

Pay attention to his video carefully. He often shows the correct way to do the exercise and the wrong way.

As a rule of thumb, make sure you are always controlling the weight in the concentric and eccentric part of the exercise, putting your biceps and triceps under tension for a longer period of time.

Single dumbbell curls

• 4 sets
• 12 reps

Sitting behind-head extension

• 4 sets
• 14 reps

Concentration curls

• 4 sets
• 11 reps

Sitting dumbbell kickback

• 4 sets
• 9 reps

Sitting curls with turns

• 5 sets
• 10 reps

Lateral dumbbell rows

• 4 sets
• 12 reps

Front dumbbell rows

• 4 sets
• 13 reps

Wrist curls with dumbbells

• 3 sets
• 20 reps

Give it a try.

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To perform kipping pull-ups efficiently, it is essential to master the basic technique. The arch and hollow positions are essential for performing a kipping pull-up.

The kipping pull-up involves swinging your body back and forth to generate momentum to assist in pulling your chin above the bar. Engage your lats as much as possible rather than relying on your arms to do the work.

Core Strength Training

Core strength training is essential for improving your technique and performance in kipping pull-ups. Kipping pull-ups require the use of your core muscles to generate momentum and perform the movement efficiently.

Most Common Kipping and Butterfly Chest-to-Bar Pull-Up Mistakes

Here are some exercises you can include in your workouts to improve your core strength for kipping pull-ups:

Hollow body hold: The hollow body hold is an isometric exercise that targets your abs and lower back. Lie down on your back with your arms and legs extended. Lift your shoulder blades and feet off the ground, creating a slight curve in your body. Hold this position for 20-30 seconds while squeezing your abs and lower back.

Toes to bar: Toes to bar is an exercise that targets your abs, hip flexors, and lats. Hang from a bar with your arms extended and shoulder-width apart. Engage your core muscles and lift your legs up towards the bar, touching your toes to the bar before lowering your legs back down. Repeat for your desired number of repetitions.

Plank variations: Plank variations are great for strengthening your entire core, including your abs, lower back, and obliques. Some variations you can try include side planks, plank with shoulder taps, and plank with leg lifts.

Russian twists: Russian twists are an exercise that targets your obliques. Sit on the ground with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground, creating a V-shape with your body. Hold a weight or ball with both hands and twist your torso side to side, touching the weight to the ground on each side.

Upper Body Strength Training

To improve your technique and performance in kipping pull-ups, a comprehensive upper body strength training program is recommended. Here are some exercises that can help strengthen the specific muscle groups involved in performing kipping pull-ups:

Pull-ups: Strict pull-ups are a cornerstone of upper body strength training and can help build the foundational strength necessary for kipping pull-ups. Begin by performing strict pull-ups focusing on engaging your shoulder blades, back muscles, and biceps to lift your chin over the bar. You can assist yourself with an elastic band if you need it.

Chest-to-bar pull-ups: Chest-to-bar pull-ups require you to pull yourself higher up the bar, engaging more of your upper back and chest muscles. Engage your lats and focus on pulling your elbows down and back behind you to achieve a deeper range of motion.

Ring dips: Ring dips are a great exercise for improving your triceps, chest, and shoulder strength, which are necessary for generating upward momentum in kipping pull-ups. You can assist yourself with an elastic band if you need it.

Push-ups: Push-ups effectively target your chest, arms, and shoulders, and can help build upper body strength to improve your kipping pull-ups. Focus on maintaining proper form and utilizing variations such as diamond push-ups, wide-grip push-ups or decline push-ups to create more challenge.

Barbell rows: Barbell rows target your upper back and can help improve your pulling strength required for kipping pull-ups.

Best Functional Bodybuilding Upper Body Pull Workout

Practice Makes the Difference

Consistent practice is essential for improving any skill, and this is no exception for kipping pull-ups. Regularly set aside dedicated practice time and focus on performing each rep with good technique. Practice different variations of kipping pull-ups like chest-to-bar, butterfly, and kipping pull-ups with a false grip to challenge your technique and endurance.

Build Endurance

Building endurance is crucial for improving kipping pull-ups, as these require a sustained effort over multiple reps. Here are a few tips to help build endurance for kipping pull-ups:

Increase the volume gradually: Starting with sets of 5-8 reps, build up slowly by adding a few reps to each set every week. This will help your body adjust gradually to the increased volume and avoid overuse injuries.

Top Coach Explains Why Your Endurance Sucks and How to Fix It

Incorporate EMOM workouts: Choose a number of kipping pull-ups that you can do successfully with good form for a whole minute. Begin an EMOM workout with that number of reps each minute, and add 1 rep each minute thereafter, until you’re no longer able to complete the reps within 60 seconds.

Source: Stevie D Photography

Improve your cardiovascular fitness: The better your cardiovascular fitness, the longer you’ll be able to sustain high-intensity exercise like kipping pull-ups. Include regular cardio exercises such as running, cycling or rowing to your training to increase your endurance level.

Seek Feedback

Finally, ask for feedback from your coach or a more experienced athlete to evaluate your form, provide feedback on areas of improvement, and fine-tune your technique. Having another set of experienced eyes evaluate your technique can help you become more efficient and less prone to injury in the long run.

In summary, improving kipping pull-ups in CrossFit takes time and effort. It requires proper technique, strength training, consistent practice, building endurance, and seeking feedback. With consistent effort and dedication, you can master kipping pull-ups and improve your overall fitness level in CrossFit.

You may be interested in visiting: 11 Pull Up Variations Every Athlete Needs to Know

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Jeremy Ethier takes a science backed approach to finding the answer in his interesting video below.

What are the Benefits of Having More Muscle Mass?

Having more muscle mass can provide numerous benefits for overall health and well-being. Here are some of the benefits:

Increased strength: Muscle mass is directly related to strength, and having more muscle mass can lead to increased strength and power.

Improved metabolism: Muscle tissue burns more calories than fat tissue, so having more muscle mass can increase your metabolism and help you burn more calories throughout the day.

Better insulin sensitivity: Having more muscle mass can improve your body’s ability to utilize insulin, which can help to prevent insulin resistance and type 2 diabetes.

Source: Courtesy of CrossFit Inc.

Reduced risk of injury: Having strong muscles can help to support and protect your joints and bones, reducing the risk of injury during physical activity.

Improved balance and stability: Strengthening your muscles can improve your balance and stability, reducing the risk of falls and improving your overall mobility.

Increased bone density: Resistance training has been shown to increase bone density, reducing the risk of osteoporosis and fractures.

Improved mental health: Exercise, including resistance training to build muscle, has been shown to improve mood and reduce symptoms of depression and anxiety.

Overall, building muscle mass can provide numerous benefits for both physical and mental health, and can lead to improved quality of life.

What is Lifting to Failure in Weightlifting?

Lifting to failure in weightlifting refers to performing an exercise or lift until the point where the lifter can no longer complete a repetition with proper form and technique. It is often used as a technique to push the muscles to their limit and achieve muscle growth and strength gains.

When lifting to failure, the lifter will typically perform repetitions of an exercise until they are unable to perform any more with proper form and technique. This may involve using a lighter weight or reducing the number of repetitions as the muscles fatigue, in order to maintain proper form and technique.

Lifting to failure can be an effective way to challenge the muscles and stimulate muscle growth and strength gains, but it should be done with caution. It can be very demanding on the body, and if not performed properly, it can increase the risk of injury. It is important to gradually increase the weight used and to always use proper form and technique to minimize the risk of injury.

It is also important to note that lifting to failure should not be the only method used in weightlifting, as it can lead to overtraining and burnout if done excessively. It should be combined with other training techniques such as progressive overload and varying rep ranges to achieve optimal muscle growth and strength gains.

Jeremy Ethier is a fitness expert, certified personal trainer, and the founder of Built with Science, a fitness and nutrition coaching platform. He is also a popular YouTube personality who creates science-based workout and nutrition videos to help people achieve their fitness goals.

Video

What is Hypertrophy?

Hypertrophy is a term used in biology to describe an increase in the size or volume of cells, tissues, or organs due to an increase in the size of their constituent cells. In the context of exercise and fitness, hypertrophy refers specifically to the increase in size and mass of skeletal muscle tissue that occurs as a result of resistance training.

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Resistance training, which involves lifting weights or performing other exercises that challenge the muscles, causes microscopic damage to muscle fibres. This damage triggers a series of cellular processes that ultimately lead to an increase in the size and number of myofibrils (the contractile units of muscle fibres) within the muscle cells. Over time, this increase in myofibrils leads to an increase in the size and mass of the muscle as a whole, resulting in hypertrophy.

There are two main types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy refers to an increase in the size and number of myofibrils within muscle fibres, resulting in an increase in muscle strength and power. Sarcoplasmic hypertrophy, on the other hand, refers to an increase in the volume of the fluid-filled sarcoplasm within muscle fibres, resulting in an increase in muscle size and endurance.

Source: Victor Freitas on Unsplash

Hypertrophy is a key goal for many individuals who engage in resistance training, as it can lead to improvements in muscle strength, power, and appearance. However, achieving hypertrophy requires a combination of proper nutrition, progressive overload, and adequate recovery time to allow for muscle growth and repair.

Why is Protein Important for Muscle Growth?

Protein is important for muscle growth for several reasons:

• Protein provides the building blocks for muscle tissue: Protein is made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into individual amino acids and uses them to build and repair muscle tissue.
• Protein is necessary for muscle protein synthesis: Muscle protein synthesis is the process by which the body builds new muscle tissue. Protein is necessary for this process to occur, as it provides the amino acids that are needed to build new muscle tissue.
• Protein supports recovery after exercise: Resistance training, which is the type of exercise that is most effective for building muscle, causes small amounts of muscle damage. Consuming protein after exercise can help to support muscle recovery and repair, allowing for optimal muscle growth.
• Protein supports a positive nitrogen balance: Nitrogen is an essential component of amino acids, and a positive nitrogen balance is necessary for muscle growth. Consuming adequate amounts of protein can help to maintain a positive nitrogen balance, which is necessary for muscle growth to occur.

Consuming adequate amounts of protein is essential for muscle growth and recovery. It provides the building blocks and amino acids necessary for muscle tissue repair and growth, and supports the process of muscle protein synthesis. For individuals who engage in resistance training, consuming protein in the right amounts and at the right times can help to maximize muscle growth and recovery.

Why is Good Quality Sleep Important for Muscle Growth?

Good quality sleep is important for muscle growth for several reasons:

Muscle recovery: During sleep, the body goes into a state of rest and repair, which is critical for muscle recovery. Growth hormone, which plays a key role in muscle growth, is released during deep sleep. Additionally, sleep is when the body repairs and rebuilds muscle tissue that has been damaged during exercise.

Hormone regulation: Sleep is important for regulating the hormones that play a role in muscle growth, including testosterone and cortisol. Testosterone is an anabolic hormone that supports muscle growth, while cortisol is a catabolic hormone that can break down muscle tissue. Sleep deprivation has been shown to decrease testosterone levels and increase cortisol levels, which can negatively impact muscle growth.

Energy restoration: Sleep is important for restoring energy levels, which is critical for muscle growth. During sleep, the body replenishes glycogen stores, which are the primary source of energy for high-intensity exercise. Without adequate glycogen stores, the body may not have the energy necessary to perform at optimal levels during exercise.

Inflammation reduction: Inflammation can impair muscle recovery and growth. Good quality sleep has been shown to reduce inflammation in the body, which can help to support muscle recovery and growth.

Good quality sleep is essential for muscle growth and recovery. It supports muscle recovery, regulates hormones, restores energy levels, and reduces inflammation, all of which are critical for optimal muscle growth. For individuals who engage in regular exercise, prioritizing good quality sleep can help to maximize muscle growth and overall physical performance.

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How to bulletproof your knees in 5 minutes with 1 exercise: Backward Sled Pull

The backward sled pull, also known as the backward sled drag, is excellent for bullet-proofing your knees as it has the least impact on the joint while greatly increasing blood flow to the knees.

It is performed by attaching a harness to a sled and putting it around your hips, then walking backward while pulling the sled up and down a set length. You should feel the burn in your quads, hamstrings, and calves after a couple of rounds.

Backward sled pulls are one of the most knee-friendly exercises.

You’re not performing this exercise for reps, instead aim to work for around five minutes, starting at an easy pace.

Factors you’ll have to consider are speed, step reach, and weight, as they will all affect how the exercise feels. Friction between the sled and the floor will also differ between locations, so take that into consideration too when performing the backward sled pull.

Alter your speed, the length of your steps, and the weight on the sled to move at a brisk but sustainable pace. You want to find the ideal combination to feel the burn on your leg muscles, have a good rhythm, and cover enough range.  

Do this exercise three times per week for five minutes before your accessory work to activate blood flow to the knees.

Ben Patrick, better known as Knees Over Toes Guy, aims to get people to feel no knee pain.

Read more: 5 Exercises to Help Relieve Knee Pain

Rest days are vital for beginners because they prevent overtraining and minimize the risk of getting injured. Giving your muscles a break helps them grow and get stronger, while also replenishing energy and reducing fatigue.

Alright, so you need to take some time to recover and rest when you’re doing CrossFit…why?

1. Get some sleep

You should try to get between 7 and 9 hours of good sleep every night to keep your muscles strong, regulate those hormones, and help your body recover.

Sleep is a super important part of your recovery process! When you train hard, your body does some big-time healing on your muscles, hormones, and mind.

Source: RX'd Photography

And get this: when you’re deep in dreamland, your body releases growth hormone that helps fix up your muscles and make them bigger and better. Plus, getting enough sleep keeps your immune system and brain working their best.

So make sure you’re getting 7 to 9 hours of sleep each night, and do your best to make your sleep environment cozy and perfect for catching Z’s. Follow some healthy sleep habits, like keeping screens out of the bedroom and making a calming atmosphere. When you make sleep a priority, you’ll see big improvements in your CrossFit game!

The Importance of Sleep for CrossFit Athletes

2. Rest Days

Make sure you take some rest days each week so your body can get better after all that hard work. If you take the time to recover, you’ll avoid getting hurt and overdoing it.

Don’t skip those rest days – they’re seriously important for your recovery! Taking time to rest gives your body a chance to recover, rebuild, and adjust to all the intense workouts you’re doing. This means your muscles get a chance to heal up, lowering your risk of injuries and boosting your performance.

Plus, your nervous system can chill out and recharge, making you more coordinated, with faster reactions and better mental focus.

So take those rest days and get active with some light stretching, foam rolling, or gentle exercise to keep your blood flowing and muscles feeling good. Remember, rest days are a crucial part of your training routine that let your body show its full potential. Give your bod some love, and you’ll come back stronger and ready to rock your next CrossFit sesh!

3. Move a little

Doing stuff that’s not too intense can help you move your blood around, untangle your muscles, and feel less sore.

Active recovery is the way to go! By doing low-intensity exercises like walking, biking, or swimming, you can get your blood pumping and help those muscles relax and recover. Stretching and mobility exercises are also great for staying flexible and preventing tightness. And if you’ve got some sore or tense spots, grab a foam roller or a massage tool to target those areas.

Just remember to keep the intensity low and go easy on volume, so you don’t sabotage your recovery. Active recovery is all about finding that sweet spot between rest and movement, helping your bod recover without taking a complete break.

Give it a try on your next rest day, and you’ll likely see the benefits – better recovery, better performance, and less risk of getting injured during your CrossFit journey!

4. Eat right

Make sure you’re eating a balanced diet with enough protein, carbs, and healthy fats to repair your muscles and keep your energy up.

When it comes to CrossFit, rest and clean eating go hand-in-hand to help you perform your best and recover even better. Eating clean means eating whole, unprocessed foods that give your body the nutrients it needs to stay healthy and strong.

This includes chowing down on lean proteins, fruits and veggies, whole grains, and healthy fats.

On the flip side, it’s best to steer clear of processed foods, added sugars, and too much booze – all of which can hold you back from reaching your CrossFit goals. So keep your diet clean and nourishing to fuel your bod like a champ and take your performance and recovery to the next level.

5. Water

Drink enough water to keep your body hydrated and working right.

Whether you’re a CrossFit newbie or a seasoned pro, staying hydrated is a must for a speedy recovery. All that sweat you lose during intense workouts needs to be replaced, and sipping on water before, during, and after your sesh is key.

Aim for about 8 cups of water (that’s 64 ounces) per day, and tune in to your thirst signals and urine color to stay on track. Adequate hydration helps your bod absorb nutrients, repair those muscles, and fight off fatigue.

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6. Treat Yourself

Using foam rollers, massage balls, or other self-massage tools can help you work out kinks and keep your muscles feeling nice and relaxed.

Source: GOWOD

Take your CrossFit recovery to the next level with a little help from foam rolling and massage. These techniques work wonders by easing muscle tension and promoting relaxation. Try incorporating these techniques into your routine after a workout or on your rest days, focusing on areas that feel particularly tense or knotted up.

With the power of foam rolling and massage on your side, you’ll be supercharging your recovery, increasing your flexibility, and hitting those CrossFit goals in no time!

8. Pay attention

Listen to any signs of fatigue, pain, or poor performance, and adjust your workouts or take a break if you need to.

Pay attention to what your bod is telling you and don’t hesitate to seek out a pro’s help if needed.

Remember, taking care of yourself is a seriously important part of CrossFit. If you take the time to rest and recover right, you’ll be able to train better and get better results without running yourself into the ground.

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Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

If you are considering doing intermittent fasting, or simply want to abstain from eating for a couple of days, discover what happens if you eat nothing for 3 days

What Happens If You Eat Nothing For 3 Days?

So, what happens if you eat nothing for 3 days? Posternak explains phase by phase what happens to the food that you ingested.

After 6-10 hours of fasting, most of the leftover glucose that is still circulating in your bloodstream will be used for fuel. If you are used to eating three meals a day or you regularly eat a high-carb diet, you will experience hunger and low energy levels by the 10^th hour. This hunger pain will subside after two hours and your body will naturally adapt to this new information.

Between 12-16 hours of fasting, your body will continue to deplete its glycogen stores while also increasing its reliance on ketone bodies. You might experience some cold now as your body is not digesting food. You will improve your digestion, cholesterol and decrease inflammation.

After 16-18 hours of fasting your body will begin autophagy, an auto-recycling process where it starts getting rid of any junk it finds be it damaged proteins, bacteria to dysfunctional cells.

After 24-32 hours of fasting your body will be out of glycogen and entirely rely on its own fat stores for energy. Your brain still needs glucose to function, so your body finds ways to make that happen, usually by separating triglycerides from fat stores into glycerol and free fatty acids which will help you not break down muscle tissue yet.

Your body will get most of the energy and glucose it needs to keep your muscle from body fat and it will boost the human growth hormone during the process.

After 32 hours you will see significant weight loss, however, this is mostly part of losing water from depleting carbohydrates as well as fat loss.

Source: Julia Larson / Pexels

Once you get to 3 days of fasting, the process of enhanced immunity, autophagy and reduction in inflammation continues. But the cons start to outweigh the pros. Fasting for 72 hours is difficult for most people without any medical assistance. The body will also begin breaking down muscle tissue and can start leading to vitamin and mineral deficiencies and digestive issues.

And that is what happens if you eat nothing for 3 days. Click on the video below to see Posternak’s full explanation.

VIDEO – What Happens If You Eat Nothing For 3 Days?

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The benefits of training with rings

Let’s take a look at some of the benefits of training with rings:

– They are unstable, which forces you to develop your core abdominal and shoulder stabilizer muscles.

– Improve your grip strength. Being the only contact surface, the strength of the hands, forearm and wrists will be significantly increased.

– They are one of the most useful functional training tools for developing upper body strength in a coordinated and balanced way.

– Low risk of injury, allowing the joints to rotate freely in any exercise, limiting tension.

– They will develop your coordination and balance. Many exercises require simultaneous movement of various parts of the body while remaining stable.

• Increase flexibility in shoulders, back and wrists. If you have limitations, work on improving it to prevent injuries.

Since your bodyweight is the load, it is a great way to develop relative strength. The rings challenge your stability and allow you to adjust the angle of the pull.  The only equipment you need for this exercise is a pair of gymnastic rings, but any suspension strap system works. 

How to perform a ring row

Hang a pair of rings at hip height. Grab the rings with both hands. Walk your feet out until you form a 45-degree angle with the ground.

Extend and lock out your arms. Squeeze your shoulder blades together and pull your hands keeping your elbows at both sides of your body. While you pull, squeeze your glutes, engage your lats, keep your core tight, and maintain a straight body posture. Once the rings are touching your chest, slowly lower yourself back down until your arms are locked out.

The difficulty of ring rows is controlled by how horizontal your body is. To make it more difficult, walk your feet further away from your hands. You can also elevate your feet to the same height of your hands and add a weight vest to increase the resistance.  To make the ring row easier, walk your feet back towards your hands to reduce how horizontal your body is.  

With ring rows you will work different muscles of the body using as a load our own body weight which is the one you will have to move.

If you are not used to work with rings or if you are just not comfortable working with rings, you can position yourself in a less inclined angle, to reduce the intensity of the movement, and as you gain strength and practice in this exercise, it is advisable to drop your body as far as possible parallel to the ground.

Remember that your back should be straight all the time and that your torso should move as little as possible. The effort will be made by the back muscles when we pull the rings to bring the chest close to the rings and the elbows pass by the sides of the body, close to it.

The ring row is a compound exercise that works muscles in the upper back, shoulders, and arms–specifically, the lats, rhomboids, biceps, posterior deltoids, and traps. 

Traps are the new abs

Your upper back muscles not only help support healthy posture by keeping your head and neck in place, but they also provide a place to rest a loaded barbell and translate to more overall pulling strength.

This exercise when performed for higher reps will have you feeling your upper back muscles more than ever before. It’s also a great option for beginners who want work up to weight training, and/or people who want to avoid loading up their joints with weights. Because this is a bodyweight exercise, it’s generally easier on your joints.

Stronger shoulders for overhead stability

The muscles in your shoulders are involved in every upper body movement, whether you realize it or not. Every pushing and pulling movement you make with your arms uses your shoulder muscles one way or another. That’s why it’s so important to keep them healthy and strong.

Engaged lats

These muscles are extremely important for most movements in CrossFit in order to become a more efficient and stronger athlete.

Having strong lats and knowing how to turn them on can lead to better and stronger lifts. Knowing how to properly engage your lats can help prevent shoulder injuries. Butterfly pull-ups are a prime example of this.

Strong biceps

CrossFit athletes do not normally work muscles in individual workouts, but they do need to build muscle and develop general strength in order to perform. Upper body strength needs to be worked by them, as it is a large component of CrossFit movements. Specific training for the arms can build muscle and strength that will prepare further for CrossFit workouts.

With ring rows, you will develop strong biceps. Their function is to flex the elbow, assist in shoulder flexion and can contribute to separation with the shoulder in external rotation.

Deltoids for push power

The deltoid muscle is the responsible for giving the rounded appearance to the shoulders. It is mainly responsible for flexion, abduction and extension of the shoulder joint.The function of this deltoid muscle group is primarily to allow the arm to be lifted overhead.

The deltoid muscles located at the top of the shoulders are one of the main engines in various press exercises and the ring rows will help you develop this muscle and therefore transfer those improvements for example to the shoulder press.

Triceps strength

With ring rows you will also work your triceps: although the triceps cross the shoulder and elbow joints, these muscles help straighten the elbow during movements like shoulder press.

In short, ring rowing offers athletes a great way to increase upper back strength. With the ring rows you will also work the grip, the arms and all this will transfer to gain strength and improve in most of the movements so specific to functional fitness and gymnastics.

In conclusion, including ring rows, in any of its variations,  in you training routines is necessary to gain strength for the vast majority of the movements of traction and muscular training.

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How to Force Muscle Growth and Enhance your Gains

“When it comes to how to grow muscle, you need to continuously challenge them with more than they’re used to. In other words: you need progressive overload. As simple as this sounds, most people’s training doesn’t accomplish progressive overload.”

“Sure, they’ll get a good pump and sweat out of their workouts but they aren’t actually doing much to signal their muscles to grow overtime. To understand the importance of progressive overload for hypertrophy, you should first know how muscles grow.”

5 Types of Progressive Overload

“So, let’s say we just finished a workout. Immediately after, our muscles don’t actually get stronger. In fact, it’s not until after a few days of proper recovery that they adapt to the damage we put them through. Meaning? For consistent gains overtime, your workouts need to be designed such that they literally force your muscles to grow every single session. So, today, we’ll cover the 5 types of progressive overload you must know.”

Types of Progressive Overload – Adding More Weight

“Increasing the amount of weight lifted is the progressive overload method most people rely on. To apply it, it’s quite straightforward. Let’s say you can currently bench press 100lbs for 8 reps. Next week, you might try to increase the load and do 110lbs for 8 reps. That said, if you take our previous example of bench pressing 100lbs in week 1 and adding 10lbs of weight every week, at the end of the year theoretically you should be benching 620lbs. That’s impossible. This is where our next point comes in handy.”

Types of Progressive Overload – Adding More Reps

“When applied properly, adding more reps is another great way to incorporate progressive overload into your training to force your muscles to grow. As long as you’re continuing to push hard, you can keep the same weight and increase all the way up to 30 reps and still get the same growth compared to adding more weight. This is helpful if you only have limited equipment or a nagging injury and can’t increase the weight on your lifts.”

Source: Photo by Andres Ayrton from Pexels

“However, for those who do have access to more weights, consider double progression. However, again this often only works for so long. What happens when you get stuck unable to add more weight or do more reps?”

Types of Progressive Overload – Alter the Sets

“The next method of progressive overload to stimulate hypertrophy has to do with how many sets you perform. However, while we know doing at least 10 sets per muscle-group per week nearly doubles the number of gains you would get from doing 5 sets per muscle group per week, there comes a point of diminishing returns when you get into the 20-30 set zone. A good rule of thumb is to increase volume no more than 10-20% per week. Then, once you get to the 20-30 set zone or just begin to feel quite fatigued, you can cycle back to the original program you started with.”

Types of Progressive Overload – Slow Down the Reps

“The next two types of progressive overload are ways you can continue forcing your muscles to grow while lifting the same weight and doing the same number of reps and sets every week. First: if we slow down our reps, we can increase the amount of time that tension is placed on the muscle to stimulate more growth.”

“This is especially effective for exercises involving smaller, weaker muscle groups like lateral raises where adding just a little bit of weight disproportionately often increases the difficulty, or bodyweight exercises like push-ups and pull-ups where adding weight may not even be an option. However, you want to avoid going too slow as that can provide the opposite effect and start to hinder muscle growth rather than boost it. Note: it seems that we can slow down our reps up to about 6 seconds total.”

Types of Progressive Overload – Optimise your Form

“Oftentimes when people think they are challenging their muscles more by adding more weight to their lifts, they really just end up compromising their form in the process. Instead, realize that when it comes to how to grow muscle, if you do the same workout you did the week before, but you performed your exercises with better control, less momentum, and more activation of your target muscles, that is progression. Better form involves relying more on the target muscles and will result in growth even if all other variables remain the same.”

Now as for which of these 5 methods is best and will provide the most growth, the truth is, it depends. It depends on your level of experience, your equipment availability, and if there’s a certain type of plateau you’re stuck in.

Video – Types of Progressive Overload

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Muscles of the upper body

The muscles of the upper body are made up of the trapezius, rhomboid major, serratus anterior, pectoralis major, latissimus dorsi, deltoid, supraspinatus, teres minor and infraspinatus. The triceps brachii is also a muscle of the upper body.

The list above is not all inclusive but gives an overview of most of the major upper body muscles.

Types of Progressive Overload – Trapezius

The trapezius muscle is located at the back of the neck, running horizontally along your spine. The upper fibers (trapezius superior) originate near the base of your skull and extend over to connect with your shoulder blade. The lower fibers (trapezius inferior) are connected directly to each side of your spine, running down to approximately mid-back.

The trapezius muscle primarily serves as an antagonist for the scapular muscles, helping to raise the shoulders and stabilize them in place when you’re doing other exercises that require a lot of upper body movement. It also controls head movement and acts as a stabilizer during any type of lifting motion involving weights or resistance bands attached at different points along your arms or torso.

Types of Progressive Overload – Rhomboid major

You have rhomboid major muscles on both sides of your spine. These muscles connect to your vertebrae and help keep them in place by pulling the shoulder blades toward each other. When you lift something heavy and then turn around, you can feel the rhomboid major muscles working as they pull on your shoulder blades to stabilize them so they don’t become dislocated.

These muscles are also responsible for rotating your shoulder blades inward and upward when you raise or lower an arm overhead. This is why it’s important not only that athletes strengthen these muscles but also keep them flexible so they can move easily in all directions without pain or discomfort.

Serratus anterior

The serratus anterior is a muscle of the upper back. It originates from the upper eight ribs and inserts on the medial border of the scapula.

The serratus anterior acts to protract and upwardly rotate the scapula (draw it toward your head).

Pectoralis major

You may have heard of the pectoralis major, or ‘pecs’. This is a muscle that is responsible for moving your arms, usually when you lift them. It’s also used to flex your arm upwards at the elbow joint, so it can be a useful tool when working out in the gym!

The pec major attaches on both sides of your upper ribs and sternum (breastbone). When these muscles contract they pull on these body parts and move them in an upward direction. The clavicular portion moves up towards your shoulders while its sternal portion pulls down towards your breastbone.

Latissimus dorsi

The lats are the largest muscles of the back, and they extend from the lower thoracic vertebrae to the iliac crest. They are powerful extensors of the arm and stabilizers of the shoulder joint. Their action also helps in rotation and adduction of your arms.

The lats work with other muscles to draw your upper arm down toward your abdomen or up by pressing it out away from your body when doing push-ups.

Deltoid

The deltoid is located on the upper arm, and it helps to lift, rotate, and stabilize the shoulder joint. It also assists in flexing the arm at the elbow joint.

The deltoid can be exercised by rotating or lifting heavy weights such as dumbbells or barbells.

Supraspinatus

• Supraspinatus is a small muscle. It’s located in the shoulder, and it works with supraspinatus tendonitis to lift the arm out to the side.
• A rotator cuff tear can result from an injury such as falling onto an outstretched hand, or it may occur gradually over time due to wear and tear on the joint

Teres minor

The teres minor is a small muscle in the upper back that lies between the latissimus dorsi and the posterior deltoid. It also helps to rotate and raise your arm toward your head, such as when you lift it to scratch your ear or push up a messy ponytail.

Infraspinatus

The infraspinatus muscle originates from the infraspinous fossa of the scapula and inserts into the greater tuberosity.

As a part of the rotator cuff muscles, it is a primary stabilizer for the glenohumeral joint during abduction and external rotation.

In addition to serving this function, it can also assist in flexion, extension and lateral rotation of the arm at any joint above or below its insertion point on the greater tuberosity (shoulder blade).

Subscapularis

The subscapularis is a muscle in the rotator cuff which is located on the back of the shoulder. It works with other muscles to abduct (move away from your body) and externally rotate your arm at its shoulder joint.

The subscapularis is one of four muscles that make up the rotator cuff, a group of smaller muscles that surround and stabilize your shoulders.

Triceps brachii (long head)

• Location: The triceps brachii is located in the upper arm. It originates from the lateral humerus (outer bone of your upper arm) and inserts into the olecranon process of your ulna (outer bone of your forearm).
• Actions: The long head of triceps extends, adducts and medially rotates your arm. It also works in conjunction with other muscles to flex your elbow joint.
• Working with other muscles: Your long head of triceps works together with your lateral and medial heads as part of a larger muscle group called “triceps.”
• Working against other muscles: Your long head opposes movements of the biceps brachii muscle group that draw your arm towards its midline or flex it at its elbow joint.

Triceps brachii (lateral head)

The lateral head is the largest of the three heads of the triceps muscle and originates from both sides of the humerus, or upper arm bone. It also attaches to part of the infraglenoid tubercle, which is an area on your scapula (shoulder blade). The lateral head is a powerful extensor (straightener) of your forearm.

Triceps brachii (medial head)

Triceps brachii, or triceps for short, is a three-headed muscle located at the back of your upper arm. It has an anatomical origin that’s unique among muscles: two heads originate from the scapula (shoulder blade), and one head originates from the humerus (upper arm bone).

Conclusion

We hope you enjoyed learning about the muscles of the upper body.

Use your new knowledge of anatomy and 5 types of progressive overload to force muscle growth and enhance your gains.

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What are the Muscles of the Core?

The muscles of the core are a group of muscles that are responsible for stabilizing and supporting the trunk and pelvis. These muscles are essential for maintaining good posture, balance, and stability during movement.

The primary muscles of the core include:

• Rectus Abdominis – This muscle is located in the front of the abdomen and is commonly referred to as the “six-pack” muscle.
• Transverse Abdominis – This muscle is located deep within the abdomen and is responsible for compressing the abdominal contents.
• Internal and External Obliques – These muscles are located on the sides of the abdomen and are responsible for rotation and lateral flexion of the trunk.
• Multifidus – This muscle is located along the spine and is responsible for stabilizing the spine during movement.
• Erector Spinae – This muscle group runs along the spine and is responsible for extending the spine.
• Diaphragm – This muscle separates the chest cavity from the abdominal cavity and is responsible for breathing.
• Pelvic Floor Muscles – These muscles support the pelvic organs and are responsible for controlling bladder and bowel function.

Together, these muscles work to provide stability and support to the trunk and pelvis, allowing for efficient movement and proper posture.

Why is a Strong Core Important?

A strong core is important for several reasons, including:

Improved Posture: A strong core helps to maintain proper alignment of the spine, which can help to improve overall posture and reduce the risk of developing back pain or injuries.

Enhanced Balance and Stability: A strong core provides a stable base for movement, which can help to improve balance and stability during activities such as walking, running, or sports.

Increased Athletic Performance: A strong core can help athletes generate more power and force through their movements, which can lead to improved performance in their sport.

Reduced Risk of Injury: A strong core can help to prevent injuries by providing stability and support to the spine and pelvis during physical activity.

Improved Functional Movement: A strong core helps to improve the body’s ability to perform everyday activities such as bending, twisting, and lifting.

Better Breathing: The diaphragm, which is a muscle of the core, plays a key role in breathing. A strong core can improve the efficiency of the diaphragm and lead to better breathing.

A strong core is essential for maintaining good posture, balance, and stability during movement, as well as reducing the risk of injury and improving athletic performance.

Strength Side is a YouTube channel that provides content on various topics related to fitness, health, and nutrition, including exercise demonstrations, workout programs, nutrition advice, and wellness tips.

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Are Bodyweight Core Exercises Effective?

Yes, bodyweight core exercises can be very effective in developing core strength and stability. In fact, many bodyweight exercises specifically target the muscles of the core and can provide a challenging workout without the need for any equipment.

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Some examples of effective bodyweight core exercises include:

• Plank variations: Planks are a great way to target the entire core, including the rectus abdominis, obliques, and transverse abdominis.
• Mountain climbers: This exercise targets the abs, hip flexors, and shoulders while also providing a cardiovascular workout.
• Bicycle crunches: This exercise targets the obliques and rectus abdominis, and also provides a good stretch to the lower back.
• Leg raises: This exercise targets the lower abs and hip flexors.
• Russian twists: This exercise targets the obliques and rectus abdominis, and also improves rotational stability.

It’s important to note that while bodyweight exercises can be very effective, they should be performed with proper form and technique to avoid injury. Additionally, progressive overload (gradually increasing the difficulty of the exercises) is important to continue seeing results over time.

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Do You Need a Low Body Fat Percentage for a Six Pack to Show?

To some extent, yes, you do need a low body fat percentage for a six-pack to show. The rectus abdominis, which is the muscle group responsible for the appearance of the six-pack, is located beneath a layer of subcutaneous fat. If you have too much body fat, it will obscure the definition of your abs and prevent them from being visible.

While the exact body fat percentage required for a six-pack to show can vary depending on individual genetics, it is generally accepted that a body fat percentage of around 10-15% is necessary for visible abs in men, and 15-20% for visible abs in women.

It’s important to note that achieving a low body fat percentage requires a combination of proper nutrition and exercise. Eating a healthy, balanced diet that is rich in protein, healthy fats, and complex carbohydrates, combined with regular exercise, can help to reduce body fat and improve overall body composition.

What is a Calorie Deficit?

A calorie deficit is a state in which the body is burning more calories than it is taking in through food and drink. When you are in a calorie deficit, your body is forced to use stored energy (in the form of fat or muscle tissue) to make up for the energy deficit.

To achieve a calorie deficit, you need to consume fewer calories than your body needs to maintain its current weight. This can be done through a combination of diet and exercise.

For example, if your body needs 2000 calories per day to maintain your current weight, and you consume only 1500 calories per day, you are in a calorie deficit of 500 calories. Over time, this deficit can lead to weight loss.

It’s important to note that while a calorie deficit is necessary for weight loss, it should be done in a gradual and sustainable manner to ensure that you are losing primarily body fat, rather than muscle mass. A deficit of around 500-1000 calories per day is generally recommended for safe and sustainable weight loss. You must make sure that you are still consuming enough nutrients to support your overall health and well-being.

What are Calories?

Calories are a unit of measurement used to describe the amount of energy contained in food and drink. More specifically, a calorie is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

In nutrition, calories are used to describe the amount of energy that the body can obtain from food and drink. When we eat and drink, our bodies break down the macronutrients (carbohydrates, fats, and proteins) into their component molecules, which can then be used as fuel by the body’s cells.

The number of calories in a food or drink depends on the macronutrient content, as each macronutrient provides a different amount of energy per gram. Carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram. Alcohol provides 7 calories per gram.

The number of calories that a person needs per day depends on a variety of factors, including age, gender, weight, height, and activity level. Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss.

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Pull-ups are an excellent way to improve upper body strength and endurance, while also working on grip strength and coordination. However, not everyone can perform a strict pull-up right away.

Scaling pull-ups for CrossFit athletes is essential for several reasons. It allows athletes to focus on developing the necessary skills and building a solid foundation before attempting the full movement. It also helps athletes avoid overexertion and allows them to focus on building strength and technique safely. In this article, we will discuss 5 ways to scale pull-ups for CrossFit athletes.

1. Banded Pull-ups

Banded pull-ups are a popular scaling option for pull-ups in CrossFit. They involve attaching a resistance band to the pull-up bar and looping it around your feet or knees to assist with the movement. The band provides support, making it easier to complete the pull-up.

As you progress, use thinner bands or reduce the assistance provided by the band until you can perform unassisted pull-ups.

Banded pull-ups are an excellent way to develop the necessary strength and technique required for full pull-ups. They allow athletes to focus on the correct form and build the necessary pulling strength gradually. Banded pull-ups are also a great way to build confidence and help athletes overcome the mental barrier of performing a strict pull-up.

2. Ring Rows

Ring rows are another popular scaling option for pull-ups in CrossFit. They involve setting up a pair of rings at chest height or adjusting the bar in a squat rack. Hold onto the rings or bar with an overhand grip and position your body at an incline. Pull your chest up toward the rings or bar, maintaining a straight line from head to heels.

Ring rows are an excellent way to build pulling strength and engage similar muscles to pull-ups. They also allow athletes to focus on the correct form and develop the necessary technique required for full pull-ups.

3. Jumping Pull-ups

Jumping pull-ups are another popular scaling option for pull-ups in CrossFit. They involve standing below the pull-up bar and using a small hop or jump to propel yourself upward. Grab the bar with an overhand grip at shoulder width, and then pull your chin above the bar. Control your descent on the way down.

Gradually reduce the amount of assistance from the jump until you can perform a full pull-up.

Jumping pull-ups are an excellent way to develop explosive pulling power and build the necessary strength and technique required for full pull-ups. They allow athletes to focus on the correct form and build the necessary pulling strength gradually.

4. Eccentric Pull-Ups

Eccentric pull-ups are a popular scaling option for pull-ups in CrossFit. They involve starting at the top position of a pull-up with your chin above the bar. Slowly lower yourself down, taking around 3-5 seconds to descend. Use a box or a partner to help you return to the top position and repeat the eccentric lowering.

Eccentric pull-ups are an excellent way to build strength and control in the pulling muscles. They also allow athletes to focus on the correct form and develop the necessary technique required for full pull-ups.

5. Toe Assisted Pull-up

Feet assisted pull-ups are a type of pull-up exercise where the feet are placed on a surface to provide assistance in performing the movement. This can be helpful for individuals who are working towards being able to perform an unassisted pull-up or for those who may need additional assistance due to injury or weakness.

To perform a toe-assisted pull-up, you would start by standing on a raised surface, such as a box or bench, and gripping a pull-up bar with an overhand grip. Then, you would place your toes on the surface and use your legs to assist in pulling yourself up towards the bar until your chin is above the bar, and then slowly lower yourself back down. As you become stronger, you can gradually decrease the amount of assistance provided by your legs until you are able to perform a full unassisted pull-up.

Banded pull-ups, ring rows, jumping pull-ups, eccentric pull-ups, and the assisted pull-up are all popular scaling options for pull-ups in CrossFit.

Remember to consult with a qualified coach or to determine the appropriate scaling options based on your current fitness level and goals. Maintaining proper form and technique throughout these scaled variations is essential to maximize the benefits and reduce the risk of injury.

With these scaling options, you can gradually build up your strength and technique and eventually perform full pull-ups like a pro.

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“The lower chest line is something that many guys struggle to develop.  In this video, I’m going to show you how to get defined lower pecs by hitting the bottom most portion of your pec muscles with the right exercise selection.  In fact, I’m breaking out 8 exercises that will help you to hit your lower chest more effectively than ever before.”

“I start by showing you the classic decline bench press and explain why this exercise is a little better at developing your lower pecs than the flat or incline variation.  It all has to do with the position of your arms in relation to your torso when doing the movement.  You will see that when you sit up after finishing a set of decline bench press that your arms are not angled perpendicular to your body but downward.”

How to Build Chest Muscle Mass for Your Lower Pecs

“The anatomy of the chest explains why this is the preferred angle for attacking the bottom of your chest.  The pectoralis major is broken up into two main sections (the clavicular or upper and the sternal or lower).  In the sternal area of your chest however you have an additional head of the pecs called the abdominal head.  This is the lowermost portion of the pecs and angle from bottom to top heading towards your humerus.”

Source: CrossFit Games / Depositphotos

“If you follow the fibres and train in the same plane as these lower chest fibres then you will more effectively allow them to be activated and recruited during your chest exercises.  Knowing this, we can select chest movements that are better able to hit this lower chest than what you might currently be doing.  If your chest workouts consist of simply dips or decline bench press to hit your lower pecs or worse, you avoid these exercises all together, then you are going to benefit from trying some of these out.”

“First, we revisit the classic dip exercise (which is again a great way to hit the lower chest) and make it even better by including a plus push at the end of every rep.  This extra scapular protraction allows you to hit the serratus anterior muscle as well, which ties in perfectly with the function of the chest and helps to stablize your shoulder during the exercise as well.”

How to Build Chest Muscle Mass for Your Lower Pecs

“Next, we can do a straight bar dip to hit the bottom pecs.  Because you have to angle your entire body more forward during this exercise to keep yourself balanced over the bar, you automatically wind up placing your arms in the proper position to effectively target the lower chest more.  The additional internal rotation of the arms during the exercise helps to get a better contraction on the chest at the top of every rep.”

“From here, you can get more adduction into the exercises you are doing for your lower chest by performing either the D2 flexion pattern with a band or the kneeling x crossovers.  Both of these allow you to train with either one arm at a time or both and help you to build a better mind muscle connection with the working muscles.  This carries over to help you get better muscle development and a defined lower chest in the long run.”

“There are many other exercises that I show for getting a sculpted lower chest including some home options that don’t require any equipment at all.  The bottom line is, if you want to work the bottom of your chest and want to get rid of flat or saggy pecs then you have to start selecting the right exercises for this area.  Here I have shown you 8 exercises but you don’t have to do them all.  Pick a couple and add them to your chest training and you will see a difference in no time.”

Video – How to Build Chest Muscle Mass for Your Lower Pecs

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You should know by now that training your body to be healthier and fitter is not an exact science. Much like individuals are unique with their own biology and genetics at play, the way someone trains might not be optimal for you, but it could be for them.

Source: Pixabay

That’s why it can be difficult to put a nail in the coffin and say for certain how many sets you should be doing or how to train this or that. However, we can give you a general idea and a ballpark number for you to try for yourself and see how it pays off.

So, how many sets maximise muscle growth? To answer that, we borrow the knowledge of Dr Mike Israetel who has a PhD in Sport Physiology and is the co-founder of Renaissance Periodization, a YouTube channel focused on hypertrophy.

Check out his arguments regarding how many sets maximise muscle growth.

How Many Sets Maximise Muscle Growth?

The golden rule of how many sets you should be doing is clear according to fitness coaches. It should be enough to trigger muscle growth, but not too much that would cause so much damage to your muscles that you cannot recover for the next training session.

So, how many sets maximise muscle growth? It also depends on your level of fitness and how often you go to the gym. Per muscle per session, here is what Israetel came up with.

• Beginners – 1-5 sets per session
• Intermediate – 2-10 sets per session
• Advanced – 3-10 sets per session

Start with the lowest number that gets you the “pumped” feeling and add 1 or 2 sets per week as your muscles get used to the work.

Regarding how many sets total per session, that number can vary between 15 and 25.

If you are training a big muscle, like the quads or back, that number will be closer to 15. However, if it is a smaller muscle like the biceps or calves, the number would be closer to 25. And maybe even more than that depending on your level of fitness. But be wary of doing more than 30 total sets per session as it falls within the junk volume category.

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There you have it, the answer to how many sets maximise muscle growth. To get a better overall view of the subject and listen to Dr Mike Israetel’s explanation, click on the video below.

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Source: Sandra Seitamaa on Pexels

When selecting exercises to strengthen and tone your thighs, there are actually three different muscle groups you’ll need to focus on: quads, hamstrings and adductors (aka inner thighs).

With that said, there are plenty of classic movements that do a tremendous job of challenging all of these muscles.

There are a million different exercises, but never underestimate the power of the basic movements like squats or lunges.

If you really want to see results, you have to progressively overload your muscles by increasing the weight on these thigh exercises from workout to workout. The following best thigh exercises you can do at home, will activate all the right muscles, challenge your strength and get your heart pumping…and best of all, you can do them from your living room.

1. Glute bridge with Bands and Abduction

This movement is a great way to activate the hamstrings, glutes and core without putting extra pressure on your lower back.

To perform this exercise, put a resistance band around your thighs and lie down with your knees bent, feet flat on the floor and your arms on the sides of your body pressed against the floor (put on a mat to be more comfortable). Tighten your core and then press through your heels and squeeze your glutes lifting your hips toward the ceiling. Pause in this position and press your knees outward to stretch the band. Then repeat.

2. Side Squat with Elastic Bands

This banded exercise will activate your glutes, your quadriceps and of course your thigh.

Start standing with a resistance band wrapped just below your knees with your, feet under your hips and your hands in front of your chest. Take a big step to the right, then bend your knees. Take a big step to the right, then bend your knees, bring your hips back into a squat lower by pushing your knees out. The depth of this will depend on your mobility but always try to perform a full squat. 

Engage the glutes and press up through the heels to return to the starting position. Repeat on the other side. To add a little more difficulty you can perform this squat with weight.

3. Sumo Deadlift

This is a popular variation on the conventional deadlift because the wider stance and foot placement target the inner thighs.

Holding two kettlebells or dumbbells, or whatever heavy object you have at home, begin standing with your feet slightly wider than hip-width apart, toes facing out. Place the weight between your legs. Keeping your knees slightly bent, press your hips back and lower the weights toward the floor. Squeeze glutes to stand back up.

4. Kettlebell Swing

It is one of the most popular kettlebell exercises. It is ideal for working your legs and thighs.

To perform this exercise, stand with your feet a little wider than hip width apart and your toes facing outward. Hold the kettlebell with both hands.

Put the kettlebell under your legs and with a hip swing raise it up to eye level (russian swing). You can also perform the swing by bringing the kettlebell above your head to give more intensity to the movement (american swing).  The inertia will help you perform the repetitions with less effort but with the same effectiveness.

5. Step-Up

For this exercise you will need a box, a step or a bench. If you are not lucky enough to have this equipment at home, you can use a small ladder or a chair. The higher it is, the more effort you will be putting in. It is an asymmetrical or unilateral exercise with which you will work only one leg at a time.

Stand facing the box, with your legs apart and feet parallel. Raise one of them up on the box and, with the strength of that leg and with the core engaged, raise the rest of the body to the platform. Carefully lower yourself down. Return to the starting position and perform the movement with the other leg.

6. Clamshell with a Band

One of the simplest and most effective exercises we can do to work your legs and thighs are clamshells with an elastic band or mini-band.

Lie on your side on the floor, with your knees bent and feet together. Place the mini-band above your knees, not over the joint, but a little above it and, keeping your feet together, slightly raise the leg above until it creates a little tension in the elastic band.

From there, the only thing to do is to raise the knee of the leg that remains above, creating more tension in the band . The feet never separate, and you never lose all the tension generated in the rubber. When back to the starting position must be done in a controlled manner, not just dropping the leg.

Your can also try this clam workout for outer thighs

7. leg Raises

Lateral leg raises are an exercise that uses multiple muscle groups and offers numerous benefits to our lower body and abs. To perform the lateral leg raise, stand next to a chair or wall for support and stability when executing.

Transfer your weight to your right leg and lift your left leg laterally as high as possible. Slowly return to the starting position. Complete the desired number of repetitions and then repeat the exercise with the other leg. You can also perform this exercise lying on your side on the floor.

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