exercise

Full Body of Work: The Importance of Strengthening the Forgotten Muscle Groups

The following is a guest post from Brett Warren from Force Factor:

For many strength trainers, if you can’t see a muscle in the mirror, it just doesn’t matter. You’ve seen these “beach lifters” in the gym interrupting their workouts to admire their massive pecs and bulging biceps before cranking out yet another set of dumbbell flys. Let’s face it. There’s a little bit of beach lifter in all of us. It’s extremely gratifying to see our hard work pay off in a set of ripped abs (and to see the ladies notice those abs). But the serious lifter knows that it’s the less glamorous muscle groups you can’t see in the mirror that will take you to the next level of strength and flexibility.

We all know that muscle groups work in opposition to each other. When one muscle lengthens, another contracts. Yet we often structure our workouts as if we’ve never heard of this basic concept, overemphasizing the chest, biceps and abs, and ignoring the muscles of the back. Over time, the opposing back muscles become weaker and weaker, resulting in a hunched or slouching appearance and lower back pain. The same problem is common in leg workouts, where many of us focus heavily on the quads and forget about the hamstrings until we end up pulling one of them on the treadmill or the basketball court. In other words, neither your appearance nor your overall fitness level is well-served by the beach lifter approach.

The next time you hit the gym, spend some time on these less glamorous but equally important muscle groups. You’ll reap the benefits in increased strength, stability, flexibility, and yes, in your appearance as well.

1. Serratus Anterior: These muscles connect the anterior surfaces of the top 8 or 9 ribs with the scapula (shoulder blade), stabilizing the scapula by holding it against the chest. The serratus is often called the “boxer’s muscle” because it allows the scapula to move forward when you throw a punch. You won’t see it in the mirror, but because this muscle enables the forward and upward movement of the shoulders, a well-developed serratus is important for achieving maximum effectiveness in lots of the exercises you do on a daily basis. Think Manny Pacquiao and Georges St-Pierre don’t incorporate serratus work into their training? Think again. The incline shoulder press and incline shoulder raise are good exercises to help focus on this area. The good old-fashioned pushup works as well.
2. Rotator Cuff: The rotator cuff is the common name for the muscles that connect the arm to the shoulder blade, stabilizing the shoulder. There’s a really simple reason to work on strengthening the rotator cuff it’ll help you bench more. Since you can only bench as much weight as you’re able to stabilize, strengthening these muscles will help take your benching to the next level and improve your appearance with better posture. You can isolate the rotator cuff with cable external or internal rotation exercises or by doing arm circles.To do arm circles, stand with legs shoulder width apart with arms held tight and parallel to the ground to form a “T” with your body. Start with your thumbs pointing downward and begin moving the arms forward in tight circles for 15-20 seconds. Then reverse direction for another 15-20 seconds. Repeat these two cycles with the palms facing the ground, then with the thumbs pointing up, and finally with the palms facing upward. Think it sounds easy? If you’ve been neglecting your rotator cuffs, you may be surprised at how much of a burn you’ll feel from just a few minutes of this exercise. Arm circles are also a great warm up for lifting because it engages the arm muscles and promotes flexibility.
3. Lower spine: The lower spine and its muscles keep the body upright and are responsible for transmitting force evenly through the body. If you’ve ever had lower back pain, as many strength trainers do from time to time, you know how important the health of the lower spine is not just to your success in the gym but to your overall quality of life. When you’re regularly lifting large amounts of weight, it’s especially important to keep the core muscles in the abdomen and back strong and in balance with each other. Abs that are too weak can cause back pain, but more often abs that are too strong in relation to their counterparts in the lower back create problems for lifters. Doing back extensions on the roman chair or on a machine with weights can help strengthen the lower spine. For a lower impact workout, try a Pilates or yoga class; it may not feel quite as manly as pumping the heavy iron, but you’ll be surprised at how quickly you’ll see results.

Spend more time on these forgotten muscle groups, and you’ll quickly see gains in the major muscle groups as well. You’ll look better, you’ll feel stronger, and you’ll maintain a higher all-around level of fitness.

Brett Warren is a biochemical engineer from Boston, Massachusetts who develops sports supplements for Force Factor. He has done extensive research on nutrition and is an expert on nutraceutical science. He also has a passion for fitness and health. Brett’s work at Force Factor is supplemented by an active family life with plenty of gym time and outdoor recreation.

 

exercise

Go Hard Or Go Home

 

In the times of your workout, don’t give it half the effort you know you can exert. Give it your absolute best shot each and every time. With your continuous activity, your body will surely be able to adapt to the push. Don’t let your heart rate drop; keep it rising at a steady, but effective pace. There is a fine line between pushing your limits and risking yourself, so don’t let the latter happen. If you’re working at a pace you’re already accustomed to, it must mean that you are ready for something new and more. Frequently challenge yourself with new and different ways to improve, for there’s always plenty more room for that. Don’t let yourself sit in one place. Or rather, stick to a specific routine for too long. By spicing things up, your body will have an easier time facing new challenges you might face on the court, or off.

exercise

Almost Summer!

Summer is almost upon us yet again, friends! As for me, personally, I enjoy being with my family a lot when the season hits. We play plenty of sports to keep us active and going, since summer really only does last for so long. We like to take advantage of the outdoor time before the cold arrives again.

This summer, plan things out. Plan trips. Plan exciting activities you’d never done before, but always wanted to. Plan your exercises, and set some goals for yourself. However, it is summer, so don’t exert too much pressure on yourself. Simply plan to have fun, and make the most out of the time you get. Of course, also plan to be spontaneous! It’s always fun to simply DO things. Try it out.

exercise

Early Bird Gets the Worm

Early to bed, early to rise, folks!!

This week, how about trying to waking up earlier than usual? Kick your day off with some exercises and a healthy breakfast. There’s not a more important meal, after all. Give yourself an energy booster as soon as the day begins. Don’t slack off and oversleep; it isn’t healthy for you, and you’d be wasting precious time you could be spending on something more productive and fun. Eight hours of snoozing is sufficient. If the rest of the day is a busy one, you at least have the energy to conquer whatever may come your way. Give it a shot, and once you get into the swing of regularly working out in the morning, your days will be much better!

exercise

Ryan Krane for Got Milk? – Mountain Climbers

One of the best activities to keep the body moving and the heart pumping is an exercise called “Mountain Climbers.” See if you can keep up the pace with me!

exercise

Self-Myofascial Release: The Guidelines

Self-Myofascial Release (SMR) is a technique that enables fascia to go back to its original state. Not all of us are able to afford the assistance of a masseuse on a regular basis, and that’s where Self-Myofascial Release exercises can come in handy. They only require simple objects such as a foam roller or a tennis ball. Basically, Self-Myofascial Release techniques don’t only improve your flexibility, but they also improve your performance and even help lessen the possibility of injuries.

Here are the guidelines for having an effective SMR session:

1. You have three tools to choose from: a tennis ball, foam roller, or a massage stick. Grab one, then go ahead and use it to apply pressure to areas of the body.

2. Do 10-20 repetitions on each side. Make sure to do so slowly, but surely.

3. If you notice pain in any spot, hold it there for 30-45 seconds until the pain starts to fade away.

4. Proceed to increase the intensity and apply more pressure. Stack legs on the foam roller.

5. From origination to insertion, roll on the entirety of the muscle.

6. Stretch! This will escalate your flexibility.

exercise

Reflection: The Importance of Fitness Training

This past Tuesday, I spoke in front of a large group on the importance of fitness training. I was happy to receive the response that I’d gotten, for the audience seemed to not only understand the emphasis I put on the matter, but they also seemed to appreciate and really take it all in.

This is a topic I am extremely passionate about, for I feel that it is completely vital that the message is spread far and wide. To prolong the short lives we have, the only solution is to take care of ourselves as well as we possibly can. And with having good fitness, we do just that. Through good fitness, exercise, and eating healthy, life is better in plenty of ways. By staying fit, the feeling of satisfaction not only lasts for a day, but it lasts for as long you are able to maintain it. When you get there, it won’t be so hard. In fact, once you get the swing of things, with the correct guidance, maintenance will be the least of your worries.

Don’t forget to constantly take care of yourself. Eat healthy, exercise regularly, and most of all, laugh and smile as much as possible! Your emotional health matters just as much as your physical.

exercise

Why Uniqueness and Randomness Pays Off in Fitness

When it comes to fitness, it is very important to change up your work out every few weeks. You don’t want to fall into a pattern where you are repeating the same exercises over and over – your body will get bored(and so will you). Your body is a machine – throughout your lifespan, it’ll continually adjust and adapt to the numerous workout routines that you employ. If you continue running the same routine, your body will see diminishing returns after a period of time because it is too used to seeing the same work out over and over.

This concept carries over to anything in real life. Imagine eating a chicken salad every single day: while it might not seem so bad for the first week or so, you’ll eventually get so sick of it that you won’t be able to stand the sight of another chicken salad. That’s why we as human beings like to eat different kinds of foods – we don’t want to be bored. The same thing goes for your body – don’t fall into the trap of boring yourself. Because if you do, you’ll not only grow tired of the same repetitive routine – your body will see minimal gains. And that totally defeats the purpose of exercise we want to look good, right?!

As an example, I have provided a two week workout routine right here. The great thing is that there are so many different workouts that you can mix and match to form different types of routines – the possibilities are really endless. Another great thing is these exercises can be performed by both men AND women! Don’t know what these exercises are? Simply plug them into Google and you’ll quickly learn how to do each exercise!

Week 1:

Monday:

Squats(or lunges for women): 5 sets of 5

Planks: 5 sets of 5

Bent Over Rows: 3 sets of 10

Seated Dumb-bell Incline Press: 5 sets of 5

Tuesday:

Elliptical HIIT(high intensity interval training): 35 min(this can be adjusted depending on your fitness level)

Wednesday:

Squats(or lunges for women): 5 sets of 5

Planks: 5 sets of 5 Bent Over Rows: 3 sets of 10

Seated Dumb-bell Incline Press: 5 sets of 5

Thursday: Elliptical HIIT(high intensity interval training): 35 min(this can be adjusted depending on your fitness level)

Week 2:

Monday:

Pullups(pullup machine can be used for assistance!): 3 sets of 10

Seated hammer curls: 4 sets of 10 Seated preacher curls: 4 sets of 10

Elliptical HIIT(high intensity interval training): 35 minutes

Tuesday: Barbell Benchpress: 4 sets of 10

Machine Cables: 4 sets of 10

Decline Benchpress Machine: 4 sets of 10

Elliptical HIIT(high intensity interval training): 35 minutes

Wednesday:

Squats: 5 sets of 5

Lunges: 5 sets of 5

Reverse Lunges: 5 sets of 5

This is just ONE example of MANY routines you can switch from. See how easy it is to mix and match? Not only will you keep from getting bored, but your body will reap the benefits! Happy working out!

Eric Siu is the owner of the skincare blog How To Get Rid Of Pimples Fast. He is 24 years old and currently resides in Los Angeles, California. His interests are health, fitness, football, basketball, and poker.

exercise

Treadmills: Dangers & Assets

For many, treadmills have been a lifesaver. Not everyone can make the time to run on the beach, or around a track, or around town… Top-quality treadmills make this possible through programs that simulate natural terrain. But not all treadmills yield the same results, and with all treadmills, there are universal dangers and assets to be aware of before making a purchase or committing to a particular gym membership.

DANGERS: Did you know about 25,000 children end up in the ER every year from injuries related to exercise equipment? Most of these injuries are burns caused by children who gain access to treadmills. The problem is so prevalent that the Australian government has launched a campaign called “Kids and Treadmills Don’t Mix!” 

The solution: when not in use keep exercise equipment locked up and unplugged, don’t bring your children to the gym, know where your children are; and, when you’re working out, position the treadmill so you can see when some one enters the room (especially if you are wearing headphones!).

exercise

Obesity: Many Causes, Simple Solutions!

Obesity rates continue to grow in the United States, especially among children and adolescents, and a lot of people are asking why. The biological answer is that more and more people are eating high-calorie foods without getting enough exercise to burn off the calories. But why are people eating so much? Stress, boredom, spending too much time sitting down, depression, lack of sleep, and loneliness can all lead to bad eating habits. And, of course, happiness can lead to overeating as well. Once the weight is put on, over time the body adjusts to the greater weight, and that’s when you can start to feel hungry long after the body is nourished … and that’s when the weight gain spiral can take over….

The latest research points to hormones as one cause for out-of-control appetites.Ghrelin and leptin are known as “hunger hormones.” They work together to help you stay at your current weight and keep you from losing fat. In other words, when you’re in shape, they help keep you in shape. But what about when you put on a few pounds (or a few more than a few)? What about people who have never been in shape before?…

Understanding how hormones effect your appetite is one step closer to overcoming their tendency to feed the brain bad or unproductive advice.

Ghrelin’s job is to make you feel hungry. The problem is that when you lose weight and try to keep it off, ghrelin levels often rise instead of responding to the lower weight, as if it wants the excess fat back. Ghrelin tells the brain: “You never used to feel satisfied from such a small meal, you need more food!” Leptin levels, do the opposite and switch the appetite off. The only problem is that many overweight people have developed a resistance to leptin, and even when leptin works to suppress the appetite, they still feel hungry. Leptin tells the brain: “You’ve eaten enough, you can put the fork down!” … but the message gets drowned out by the ghrelin hormone’s tempting, unproductive, and dangerous advice that it feeds the brain.

So far, scientists struggle to find ways to balance or predict these hormones, which is all the more reason why lose-weight-quick-and-easy diet schemes always fail in the long term. The only long term solution is for the mind to overcome the body’s unhealthy desires; it is the only lasting transition into fitness. This requires both personal dedication and a system of support, whether a spouse, a good friend, or a certified nutritionist and personal trainer….

Next Page »