Month: May 2016

Many Are Switching Into CrossFit, But Why?

Many Are Switching Into CrossFit, But Why?

Functional fitness is now getting popular not because it can bring out the best results, but it can prove to be good venues to workout, as it can be incorporated in one’s daily functional routines like work, play or recreation.

There are critics and there are experts, but many agree that the scientific results from CrossFit can help maximize the impacts of strength and endurance training, as well as getting the desired results with functional training.

Let competitive athlete and fitness expert Bob LeFavi, PhD show you how it is and what he has discovered that made him advocate for CrossFit programs.

From The Gym to The Box

This is an exciting time in fitness.

The entire fitness industry seems to adapt and change to a new way of thinking just when the ideas of the previous trend have moved beyond maturity. The running boom of the 1970s gave way to the “aerobics” explosion, which then morphed into a gym industry capitalizing on an interest in bodybuilding. In the ensuing years, a more generalized and broad-based appreciation for fitness resulted in the development of large, multidimensional fitness centers.

Now, with the advent of functional fitness, we have a return to “fun,” a sense of community and practical training. And don’t miss that word, advent; it literally means “the coming of something important.”

Functional fitness as an industry and CrossFit as a business are at the forefront of a trend whose immensity we are only just beginning to grasp. And because we are experiencing the inception of something highly popular, that means people are coming to CrossFit from something else. That something else could be a local gym, running, a particular sport or even the couch, but we’re willing to bet that most new CrossFitters come from a local gym. What were they doing at that gym? Probably one of the “big three” weight-training sports — bodybuilding, powerlifting or weightlifting. While there are athletes who program their training to be successful at some combination of the big three, the vast majority have goals focused on only one.

The point is that there will be a transition period for these athletes, meaning their new CrossFit training regimen and experience will be different from what they are used to. And because the positive adaptations they experienced from their training have been specific to whatever training stress they were engaged in before, they have become proficient in some aspects of human performance but are perhaps not so good at others.

So what assets do bodybuilders, powerlifters and weightlifters bring with them to the box, respectively? And what areas of performance will they find challenging? Read on for an analysis of the biggest single advantage and disadvantage these former gym-goers bring with them to functional fitness.Read full article… 

Of course, other than just the desire to stay fit and firm, there are a lot of benefits to glean from CrossFit that many may not be aware about.

Other than what has been mentioned in the article above, there are a lot of other plusses that you can get out of this and here are some of those notable benefits compiled research by the Health Fitness Revolution writers.

Top 10 Health Benefits of CrossFit

For the past 15 years, the biggest craze to hit the fitness industry came in the form of a California-based workout program that emphasized interval training and Olympic weightlifting. It may not be for everyone, but CrossFit is certainly a great way to stay fit and get some variety for those who already have a solid aerobic and strength base.  We must note, however, that it is always most important to listen to one’s own body and it’s limits.

Samir Becic, 4 times Number 1 Fitness Trainer in the world and HFR’s “Top 10 Health Benefits of CrossFit”:

Intensity: CrossFit is a fast-paced, intense workout that can take less than 15 minutes a day because that quarter of an hour is going to be condensed, nonstop movement. It may only be three or four routines, such as burpees, a jog and squats, but the idea is that you keep doing each one over and over through the set time. It’s a concentrated shot of exercise and it burns the system — in a good way.

Motivation: The key to CrossFit is the intensity, but hidden in that fact is that you’re inherently pushing yourself to do the most you can through each exercise in the workout. Everyone wants results, but not everyone puts in the effort. In a regular gym, it’s easy to cheat reps here and there or sneak a longer break than necessary, but because of how the CrossFit workout is tailored, there’s no option other than to max yourself out.

Time efficient: In a span of 15 or 20 minutes, you’ll be asked to complete as many rounds of a specific circuit as you can. By the end of it, because of the aforementioned intensity and effort, you’ll have burned more calories than a regular workout.

Building relationships: Often times a gym is just a collection of random people focused on doing their own different exercises. At a CrossFit box, which is what they refer to as their gym, it’s community. You’re surrounded by a group of people – even strangers! – who encourage you and help you push your boundaries. Even the people who finish last get a round of high-fives for pushing themselves as hard as they can. Everyone has the same goal in mind: to get in the best shape possible. The camaraderie in CrossFit is part of what makes this exercise experience so unique. Read full article…

New to to this sport? Don’t worry. Getting a good introduction to CrossFit is as good as getting the right details on what it is all about.

Of course, you can’t be switching to CrossFit without knowing the facts and details. Let fitness author Kara Mayer Robinson walk you through what CrossFit is all about and what you should be expecting.

CrossFit: What You Do, Workouts of the Day, and More

If you’re looking for a challenging workout to take your fitness and body to the next level, CrossFit will do just that. It’s a very well-rounded program, providing vigorous aerobic exercise along with muscle strengthening and even flexibility. But it’s also very intense, so it’s not for everyone.

If you’re a beginner, you’ll want to start with something else to get your body used to exercise before taking on CrossFit. The intensity makes it better suited to people who are used to regular activity. Even then, take it slow and pace yourself. This workout will kick your butt even if you’re in great shape.

Given the intensity, one of the main disadvantages to CrossFit is the risk of injury. It’s easy to push yourself beyond your body’s abilities, so be extra careful.

Because it’s so intense, CrossFit isn’t something you want to do every day. But it’s an excellent way to mix up your workouts to help prevent exercise boredom.Read full article…

Now that you know what this is all about, prepare yourself for some fitness excitement and try out something new. Knowing these surely helps make the switch a lot easier and exciting.

After switching into CrossFit you might be surprised at how soon you get to see the results, especially when given a boost of supplementation like Complete Whey from CytoSport to provide your muscles with essential nutrients to keep it strong and healthy.

Complete Whey is a nutritional drink formula that provides your muscles with nutrients that enhance muscle growth, strength and recovery, at the same time nourishing your body with essential amino acids to help provide stamina and endurance during your workouts.

Successful Marathon Run: Preparation and Conditioning

creating a marathon plan

Running a marathon is not just taking off on the road and leaving everything to chance. In fact, it needs a certain amount of discipline and determination to let you develop that motivation and the will to finish your race.

For starters, it is best to plan your running program with regards to distance and endurance, which must be carefully planned out so that your goals are more realizable than planning to do a cross country run and end up not finishing it at all.

Let author and fitness coach Patrick McRann help you create an effective plan to prepare for your marathon event

How to Create Your Marathon Nutrition Plan

The period of time leading into your next marathon brings a lot of distinct challenges separate to the race itself: tapering, traveling, eating, sleeping, etc. While important, these disparate elements don’t matter as much as the fitness you bring to the starting line and the plan you have in place to reach the finish line.

Those two key factors aside, there’s one more element of your marathon day that will make or break your ability to reach the finish line on time–your nutrition. Few things are worse than having excellent fitness, a great plan, the perfect day to race and then watching it all fall apart because your nutrition failed.

This article will break down how to plan out your race nutrition plan given what’s available on the race course. The goal is to help you create a simple, repeatable solution that makes fuelling so easy that you forget about it. Please note: This is only about nutrition consumed while running, not day-to-day food guidance. Read full article…

Indeed, your marathon race does not begin at the starting point but at the moment you decide to take on the challenge.

Preparation and careful planning is key to conditioning the physical and mental aspects of running a successful marathon as pointed out by trainer and fitness coach Josh Clark

Marathon Training Plan and Schedule

New runners in particular should not feel pressed to rush to the marathon; to begin the racing experience with the marathon is to start at the wrong end. Give yourself time and experience racing the shorter distances. Running a marathon is not something to be done lightly or without adequate preparation and training. It requires seriousness and dedication.

There are as many reasons to run a marathon as there are marathoners, but running to finish, to survive, is at the core of every marathon experience. In the words of the late running guru Dr. George Sheehan, “The truth is that every runner in a marathon is a survivor or nothing, including the winner. Read full article…

New to marathon running? Don’t be intimated because the last thing that would come to mind is you taking on the challenge of testing yourself to the limits.

Marathon running is not just a competition with other marathon runners, rather a mental challenge that you wage with yourself – to conquer your own strength and endurance to be able to emerge victorious and it needs to start at some point.

As fitness expert and licensed physical therapist David Jeter shares how to start waging that personal battle from ground zero and working your way up to the big leagues.

A Training Schedule for Marathon Beginners

A training schedule for marathon beginners that will provide a balanced plan should look at the two components to long-distance running: cardiovascular fitness and musculoskeletal resilience (your muscle and skeleton’s ability to bounce back). As race distance increases, there is a much larger musculoskeletal resilience factor than a cardiovascular fitness component. In other words, if you are going to race short, fast races, you need the ability to get oxygen from the atmosphere to your mitochondria as fast as possible.

If you are planning to run all day, you need the ability to tolerate compressive and ground reaction forces on your musculoskeletal system. A marathon fits into a middle ground that challenges both components. While some elite runners are taking their cardiovascular system to the limit for two hours, those of us who take twice as long will likely feel the stress in our joints and muscles by the last six miles. Read full article…

Getting to the finish line can be very tiring and what better way to help nourish and energize the body than with Cytomax from Cytosport.

Cytomax is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Shape Your Butt With CytoSport Complete Whey

bum toning exercises

Now who wouldn’t want to have a shapely butt that complements a good body form? Having good-shaped buttocks is always associated with a good-structured physique.

Here are some squat and cardio combo exercises from Author and fitness buff Dominique Astorino that are sure to give you that enviable tush.

Squats and Cardio Combine in This Fat-Burning, Tush-Toning Workout Move

We love us some squats. And what’s not to love? It’s an effective and simple way to work that booty and tone your tush! And we’re really loving this variation. Cardio and strength training together? Yes, please! Here’s a little how-to for a 180 squat jump . . . and don’t blame us if you end up singing the song “Jump Around” to yourself while you do it. Read full article

Of course, there are quite a number of good exercises and workouts that can help shape your glutes and sometimes using the same routine over and over again could be boring and less-challenging.

Let Cosmopolitan health and fitness editor and writer Elizabeth Narins share some workout routines that you can incorporate to your workouts to make it more motivating and fun.

9 Butt Moves That Beat Squats

While it’s true that squats can work your glutes from every angle, they get pretty boring after, oh, a second. It’s why you really can’t sustain a tight tush on squats alone. Besides, there are plenty of variations which, when performed together, could put the basic squat out of business. (You’re welcome.)

Ready to, ahem, round out your glute routine? Try these nine butt moves designed by Chelsea Dornan, a National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City. Repeat each exercise for 45 seconds to one minute in the order listed below, and repeat the entire set up to three times to seriously feel the burn. Read on and watch the videos

If you feel the need to speed up your butt-lifting exercises, you may need some intense workouts that’s designed to work on the butt’s muscles.

Let all-around athlete and fitness expert Nora Tobin get you hyped on some of these exercises 

6 Butt Exercises That Work Wonders

The wait is finally over. Spring is here, and unlike this season’s seemingly endless anticipation, summer often sneaks up on you. This year you’ll be prepared! A tight, toned tush is a key ingredient for rocking your bikini with confidence. And these moves are the best way to get it. Add them to your weekly routine and by the time summer hits, you’ll find any excuse to flaunt your rear in a swimsuit!

How it works: Three days a week, do 1 set of each exercise back to back. Rest for 1 to 2 minutes, and repeat the full routine 2 more times (3x total).

You’ll need: A pair of dumbbells (choose a weight that feels challenging for 10 reps), a step, a Swiss ball, a resistance tube or band, and a kettlebell (optional). Read on and watch the videos

Your tush- enhancing workouts will surely give you that booty you have long wanted to have.  You may want to boost your workouts with some help from nutrition supplementation that can help you get that muscle group in shape and good health.

Let CytoSport Complete Whey give you the desired results you need, with its full- spectrum and complete nutritional formula to help build muscle mass and promotes proper growth and recovery.

Pack More Punch Into Your Deadlifts

These exercises are one of the most dynamic exercise routines that provide a lot of strength and physical conditioning benefits. It is also one of the best exercise routines that also provides optimal fitness for most parts of the human body from the neck down.

Fitness expert and author John Papp shares some valuable insights on some of the most common deadlift exercises that can help focus on muscle building and strength conditioning.

11 Deadlift Variations To Help You Pack On Muscle And Get Stronger

Deadlifts are one of the best ways to build the posterior chain, targeting everything from the upper traps down to the hamstrings. Bottom line – if you want to be build a big, powerful backside, you need to be doing deadlift variations regularly.

There are many different variations to the deadlift, each of which targets slightly different muscles. For example, a Romanian deadlift places more of an emphasis on the eccentric contractions of the hamstrings muscle groups, while the snatch grip deadlift places more emphasis on the traps compared to other variations. Read and watch the video

A consolidated training guide for beginners by Mr. Protein, deadlift exercises, especially those with heavier than usual weights, must be done with extra care to avoid getting hurt or injured during the process.

A slight miscalculation in positioning the body or lifting the weights could cause more harm than good, so take heed.

Deadlifts For Beginners | Mix Up & Master the Deadlift with these 7 Deadlift Variations

New to the training world? Even if you are you’ll have heard of this extremely common exercise used by bodybuilders and average gym-goers a like.

However, if you are a weight-lifting newbie, just the world ‘deadlift’ can seem like an extremely daunting prospect. All you’ll understand is that ‘deadlifting’ is placed on a pedestal as the must-do exercise to get you that step closer to looking half decent in a stringer vest…

Truth is, the deadlift can potentially benefit all types of fitness levels – but also be tremendously damaging if performed wrong, in which it must be stopped RIGHT away. Read full article

Of course, it is also essential for us to know the benefits and dynamics behind the things that we are doing and just like any other activity, it is also important to know the different deadlift variations and what are their uses for it.

Fitness writer Andrew Lai explains the common variations and what each exercise target which parts of the body, the muscle groups as well as the benefits and limitations.

5 Deadlift Variations And Their Uses

Deadlifts are one of the most effective exercises to build the posterior chain (hamstrings, glutes, erector spinae, etc.), which comprises the base of strength and support in football, basketball, track, and almost every other sport. Developing a strong posterior chain allows stronger hip extension as well as more efficient energy transfer through one’s kinetic chain, which may allow one to jump higher, tackle harder, and even sprint faster.

Deadlifts are also a multi-joint free weight exercise, which have been suggested in numerous studies to be more effective in developing functional core strength better than isolated abdominal exercises. Read full article

Always remember that exercises are good for the body, but also be conscious of taking heed to all the safety precautions that go along with it, especially when dealing with gym equipment like deadweights and barbells.

Before starting out with any of these, make sure you are aware of the common variations and its intricacies in order for you to customize your deadlift workouts safely.

Just like with any workout, your body gets tired and muscles gets stressed and spent. Supplementing on nutrition like CytoGainer from Cytosport can help you maximize your workout routines and give you the best physical results.

Formulated with all the right amounts of protein, calories , carbohydrates and creating, CytosGainer helps refuel your muscles after a rigorous workout – ensuring fast muscle recovery, promotes muscle growth and sustains muscle health.