Month: April 2017

Concrete Core Fitness: Solid Rock Abs

Muscle and Strength talks about these workouts to build stronger abs. There are many lifters out there who struggle with training. They completely got it all wrong. There are those who depend on the wisdom of dudes at the gym which is just based on word of mouth. Instead of following these, try the proven moves here.

You can always create your own path when it comes to your fitness journey. When sculpting and shaping, there are a lot of ways for you to do this. You can take the same approach as the lifters and the runners. These may possibly get you closer to your goal of achieving glorious abs, but they’re not going to be effective when it comes to reaching your other fitness goals.

People often forget that the core is responsible for controlling your body in several planes of motion. It consists of other muscle groups as well. Here, you’ll be able to check the effectiveness of four core workouts:

Concrete Core: 4 Workouts for Stronger Abs

You can pave a lot of different roads in your journey to obtaining a solid core.

Most lifters take the approach of slapping several strength based abdominal exercises onto the end of their workout. You know what I’m talking about. Those marathon sets of standard or heavy cable crunches may get you closer to your goal of visible abs, but they’re doing nothing to help you accomplish your other fitness related goals. Read more…

Muscle and Fitness tells us that these five moves are going to let you reach those hard abs. If you want to be stronger, these are the main moves for your core.

Pretty much everyone has an abs day already but only a few people actually exert effort to train the core. There are still individuals who believe that abs is the same as the core. While in fact, the core is broadly defined and it includes muscles that stabilize the spine and pelvis.

You’ve got to follow a strengthening program that will hit everything in all angles. Classic moves like push-ups and squats are core exercises.  Even professional power lifters who perform squats sport hard rock cores.   

The first one on our list is the dead lift. This move engages a lot of muscles comkpared with other exercises. It will make you stronger by using your hips and glutes to the top position. You lower back, abs, and obliques work double time to make sure your body’s positioned correctly.

5 Moves For A Concrete Core

Everyone has an “abs” day in the weekly routine. But how many among us actually make a concerted effort to train the core? Many people still refer to the “core” as being just your abdominals when, in fact, the core is more broadly defined and includes all of the muscles that stabilize the spine, pelvis, and shoulder girdle. Read more…

Men’s Fitness says that the glute bridge can be added to your exercises. Yes, it often gets categorized as a chick move, but this actually gives you the strength and stamina that can get you through the heavy lifts. You need this for your routine.

To execute this move, you need to lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. Push with your heels and lift your hips off the floor. You need to keep your back straight.

Breathe out and hold at the top for one to two seconds. Be on your upper shoulders and make sure not to over arch. Go back to your starting position as you breathe in.

More Than Just Abs

Yes, there’s a difference. Lots of people say “core” when they mean abdominals. In fact, the core is more broadly defined and includes all muscles that stabilize the spine, pelvis, and shoulder girdle. The core muscles run the entire length of the trunk and torso, and include your glutes, hips, obliques, and rectus abdominis. Read more…

Dr. Josh Axe tells about the 5 Best Workout Exercises:

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Execute A Proper Kettlebell Swing With Cytosport

If you’re wondering about the proper form and technique when performing a kettlebell swing, then you’re in luck. T-Nation demonstrates the right way how to do this move.

First of all, a kettlebell swing shouldn’t be a squat. If the equipment travels below the knee area during the move, then you’re squatting your swing. As a result, it puts too much pressure on your lower back instead of using your glutes. In order to correct this, here are some tips for you to check:

You have to stay upright a lot longer. This should be done before you start hinging or bending at the hips. Imagine the movement that you’d make if you were kicked in your sensitive area – this is one way for you to hinge back correctly. The hips tend to hinge back violently and you won’t be performing a squat.

Tip: Fix Your Ugly Swing

To correct this, stay upright a lot longer than you think before you start hinging (or bending) at the hips. One way to get yourself to hinge back is to imagine the movement you’d make if you were kicked in the junk. Your hips are going to hinge back violently – you’re not going to do a squat. Read more…

Onnit.com says that this exercise is one of the most iconic and beneficial drills. This ballistic movement improves your core and hip strength. It initiates full body utilization and coordination. One of the most important keys in your performance is when you perfect your timing as well as technique.

Take note as well that high repetition sets are needed in enhancing your capacity, explosiveness and endurance. This even leads to moves that can be beneficial in strength, conditioning, and agility. Before you achieve all this, master this deceptively technical move and you’ll get all the glory. To help you out, we’ve outlined the key points that will help you execute this in proper and good form.

One of the points is to focus on the major hip snap to drive the weight forward. You have to make sure that your hips are moving behind your centerline. Don’t keep swinging it like a pendulum between your legs.

5 Key Points to Remember

The Kettlebell Swing exercise is one of the most iconic and beneficial kettlebell drills. This ballistic movement helps to strengthen your core and hips while encouraging full body utilization and coordination. Read more…

Men’s Fitness discusses the perfect swing. The secret is all about mastering the right form of the exercise so you can further increase the explosiveness. The moves done using this equipment are excellent in shocking your muscles for hypertrophy.

Bill Campell, PhD, CSCS conducted a survey of scientific literature. The results indicate that the exercise is safe and effective in improving power and strength performance. Furthermore, these prove to be beneficial in injury rehabilitation. These allow functional movements performed with resistance.

The Perfect Kettlebell Swing

For starters, try the kettlebell swing, a full body exercise designed to improve posture, build strength, and explosiveness. Think you’ve got the form down? Move on to the next exercises to see huge gains in your traditional lifts and athletic performance! Read more…

Criticalbench shares the tips How to Do A Kettlebell Swing:

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Get Ripped In A Hurry With These Fat-Burning Secrets

Flex Online shares the nine tricks how to burn your body fat faster.  You have to follow these rules and stick to them when you start your diet. For example, you have to make sure that you eat at least six to eight meals a day. You’ve got to monitor your carb intake as well so you won’t go overboard. Your protein intake should be well-maintained in order to fuel your muscles.

Other than these traditional rules, we’ve got the unconventional ones that may seem ineffective or counterproductive, but these have been proven to be successful. Number one on the list is cheating on your diet. Yes, you heard us right. Cheating.

This isn’t a go signal to go all-out over the weekend. You have to make sure you put a limit to it and consider it as a method for you to increase carbs or calorie intake. You have anything you want: it’s just for ONE meal though.

For more tricks and methods, take a look at it here:

9 Tricks to Burn Fat Fast

If you want to get ripped, you know the well-established dietary rules that need to be followed: eat six to eight meals every day, keep your carbs in check and your protein intake high. And then there are the not-so-well-established rules, the ones that may seem counterproductive but have been proven to work, either scientifically, anecdotally or both. Read more…   

Muscle and Fitness tells us that there are at least 6 ways to get lean. Get started on your regimen. Lose the fat using these fat-torching methods. Hearing a full lecture about meal planning, cardio and fat-burner moves might bore you to death. We know you don’t want to hear all that when you’re in a rush.

Here are the things that you can do right now so you can achieve your ideal physique: a tighter and leaner body for all to see. Expert trainers have given their opinion about the things that you can do to make changes, immediately.

The first one here is about controlling your mood. Do not panic. Physique competitor David Sandler, MS, CSCS says that it’s the worst thing that you can ever do when you’re trying to get ripped. This would eventually result to overdoing exercises and forces your body to hold back fat stores. Check out the rest of the list and find out more about the awesome ways that you can get ripped here.

6 Ways To Get Lean In A Hurry

When you need to get dialed-in quickly, you don’t want to hear a lecture on advanced meal planning, periodized cardio and weeks worth of fat-burners. You want to know what you can do right now to get your body tight and lean. Here, our roundtable of expert trainers, physique artists and lab rats fill us in on what you can do to get the job done, pronto. Luckily, there’s more than one way to kill the fat. Read more…

 Men’s Fitness tells us about the new rules for getting leaner. The models and athletes in Men’s Fitness magazines are all so lean and fit that they make it look easy to get those bodies. However, it’s not at all a walk in the park. You’ve got to work hard, wait patiently and practice discipline.

They said that they’ve gathered all the golden rules in getting ripped. Let’s begin with tip #1. You’ve got to have a carbohydrate strategy. Carbs aren’t the enemy guys. Completely cutting down your carb intake will make you lose weight fast, but you’ll be cranky and tired all the time. This doesn’t have to be the case.

Carbs are essential in our diet and our body needs them to work effectively. This is according to Tim McComsey, a trainer, dietician and correspondent to HUMANFITPROJECT. Carb consumption should be appropriate. Try getting a balanced amount of carbs everyday.

The New Rules For Getting Ripped

THE MODELS AND athletes in our magazine are so lean and ripped, they almost make it look easy to attain a taut, muscular body. But we’ve got to be honest: It’s hard, it takes time, and it demands an unwavering degree of discipline. In our ongoing efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped. Read more…

Connor Murphy shares How to Get Shredded: Full Day of Eating on a Cut

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Neck Lat Pulldowns You Should Take Note Of!

Flex Online discusses the truth about this controversial move: behind the neck lat pull downs. They’re saying that not all studies should be immediately considered as factual. Others tend to think it’s the truth without carefully analyzing that these studies need years of investigations and trials before proving a point or a certain subject.

We all want to rely on scientists who are publishing their work about the weight training studies. We would want to give them our full trust however, let’s try to think about this general fact: there are many good researchers but there are those who mess up from time to time.

A study from Brazil concluded that the front lat pull down was better than its counterpart, the behind-the-neck pulldown. However, the two versions did not produce any difference in muscle activity in the lats. Find out more about the results below:

The Truth About The Exercise

Not all scientific studies should be accepted as fact. You’d like to believe that research scientists who are publishing studies on weight training know what they’re doing. Unfortunately, much as there are numerous bad personal trainers out there, there are numerous bad researchers. Read more…

Tiger Fitness tells us that lat pull downs are great moves for adding width to your back. If you can notice, it’s always involved in any workout program. You can totally benefit from this kind of exercise.

This primarily puts work on your latissimus dorsi, but other muscles are called into action throughout the exercise. It’s even so popular that there are quite a lot of variations. One of these is the Lat Pulldown Behind the Neck.

Now, this one can get a bit controversial. The move has been blacklisted by some because they claim that it can potentially cause injury. However, doing a search over the Internet can give examples of bodybuilders executing the move. It’s true that it has certain risks if performed incorrectly. That’s why there’s a need for you to educate yourself in order to avoid these situations.

How to Perform the Behind the Neck Version

Lat pulldowns are a great way to add width to your back and are almost always included in every workout program. With results similar to the time tested pull up, forcing the weight down in a lat pulldown machine is an exercise everyone can benefit from. Read more…

Live Healthy Chron talks about the proper technique in performing the exercise. The move generally hits the latissimus dorsi muscles. These are the muscles that are located in the middle of your back. These are performed in front of your chest, using a horizontal bar that’s attached to a cable.

However, this exercise harbors different opinions expressed by health experts. Some question the safety of this move as neck strain is a common problem associated with the motion.

Though this is the case, in the book “The Men’s Health Home Workout Bible,” editors Lou Schuler and Michael Mejia discussed the safety of this exercise. Practicing proper form and not feeling any discomfort are good indicators that you can perform the move. Take a look at more tips here for safe execution:

How To Execute the Exercise

Lat pulldowns are usually performed in front of the chest with a horizontal bar attached to a cable. There is some differing opinion among fitness experts about whether behind-the-neck lat pulldowns are safe, as neck strain is a common issue from the motion. Read more…

 Take a look at Ronnie Coleman’s Lat Pull Down (Behind The Neck) | Back Exercise #2:

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