Benefits Of Biking To Work And Why You Should Consider It

Benefits Of Biking To Work And Why You Should Consider It

Benefits of biking to work can indeed be the best option that you may have not just by making a radical shift to a healthier lifestyle, but it does bring a lot of comforting thoughts that you get to save money on gas, improve mental health and help protect the environment, among others.

Professional trainer and writer Pete McCall, a seasoned biker as well, shares very insightful perspectives on the benefits of biking and how it could be beneficial for everyone.

7 Reasons to Bike to Work

Over the past decade, the number of people biking to work has increased by 60%. More cities across America are embracing bike-friendly policies and programs, making it safer for people to integrate cycling into their modes of transportation. Biking to work can be tremendously beneficial, not only for your health, but also for the environment. Here are seven reasons why you might want to consider biking to work.  

Ever since I learned how to ride my red, white and blue bike (complete with a banana seat and handlebar streamers) at the age of five, I’ve loved riding. In my teens I competed in BMX racing and spent all of my lawn mowing money on bike parts and race entry fees. During college I rode my bike all over campus and was a bike courier in Washington, DC, for a summer. And in my early professional life I worked for the bicycle industry on a congressional campaign to have transportation funding dedicated to building bike trails and bike lanes. One of my favorite things about that job was that we had a bike storage room and a locker room with a shower in the building, so all employees could ride to work.

Riding to work is a great way to start the day and an even better way to wind down after a day of e-mails, phone calls and meetings. If you’ve ever felt frustrated sitting in traffic, tired of the mundane commute or had a hard time fitting exercise into your schedule, then commuting by bike might be a great idea for you. Here are seven reasons why biking to work is something to consider: Read the full article

There are very good points to consider when you want to take up biking, whether choosing to adopt it as your new mode of transportation or using it as an exercise routine for staying healthy.

If you are considering whether to do this or not, let health and fitness writer Chris Giblin help you with some of the best reasons why you should consider biking and help you decide.

10 Reasons To Get On A Bike

Even though May is National Bike Month, fall is one of the most enjoyable times to ride a bike. You escape the extreme weather, don’t have as many allergens to deal with (but if they do plague you, check out How Fall Allergies Will Affect Your Workout), and get you out in the fresh air before winter keeps you restricted to the gym. What’s more, bicycling has all sorts of health benefits—physical and mental. It engages your legs, but it’s easy on your joints, and it really does provide a sense of freedom. In case you still need convincing, here’s a list of reasons to hop on two wheels.

There are plenty of ways to enjoy a warm spring afternoon, but riding a bike is one of the most active ways to spend your leisure time. According to NutriStrategy, a relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.

YOU’LL LOOK FORWARD TO DOING IT.

We all have those exercises we dread working on. But even if you hop on your bike and take it seriously—pedaling furiously and feeling a deep burn in your quads—there’s a good chance you’ll still love it despite the difficulty since you’re rewarded with a quick, exhilarating ride. It can also energize you for other exercises you plan to do. Bike instead of driving to the gym to warm up and cool down from your workouts.Read the full article

Science has proven that biking does have tremendous effects on the brain, which can even be a good therapeutic activity for those experiencing bouts of depression and anxiety.

Independent UK health correspondent Simon Usborne reports about the scientific discoveries relates to biking and how it could impact general well-being and improve your quality of life.

The Cycle Path To Happiness

You need only look at the physique of Bradley Wiggins to appreciate the potential effects of cycling on the body. But what about the mind? For as long as man has pushed a pedal, it’s a question that has challenged psychologists, neurologists and anyone who has wondered how, sometimes, riding a bike can induce what feels close to a state of meditation.

I’m incapable of emptying my mind but there have been occasions on my bike when I realise I have no recollection of the preceding miles. Whether during solo pursuits along country lanes in spring, or noisy, dirty commutes, time can pass unnoticed in a blissful blur of rhythm and rolling.

It’s not a new sensation. In 1896 at the height of the first cycling boom, a feature in the The New York Times said this about the activity: “It has the unique virtue of yielding a rate of speed as great as that of the horse, nearly as great as that attained by steam power, and yet it imposes upon the consciousness the fact that it is entirely self-propulsion.”

The writer, credited only as “ANJ”, continues: “In the nature of the motion is another unique combination. With the great speed there are the subtle glide and sway of skating, something of the yacht’s rocking, a touch of the equestrian bounce, and a suggestion of flying. The effect of all this upon the mind is as wholesomely stimulating as is the exercise to the body. Read the full article

In order to maximize the health effects of biking, you may add in supplementation to your workouts.

Cytomax from CytoSport 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.

Cytomax also comes in handy as a good hydration liquid that you can take along your bike trips and ensure you get your regular dose of proteins and other essential minerals and nutrients needed by your body.

Effective Treadmill Workout For Fitness

People often think that effective treadmill workout is impossible, after all, you can only either walk or run on it. In fact, they might be surprised to find out that a treadmill machine can pack a punch when it comes to total body workouts.

As they say, it’s how you make us of your gym equipment that lets you get the results you desire. Use it properly, it pays you back. But if you just look at it, then don’t expect to get anything out of it,

The authors from fitness site Fitday.com gives you some of the innovative workouts you can do with your treadmill at home or at the gym

How to Double the Effectiveness of a Treadmill Workout

Your treadmill workout will only be as effective as you make it. If you keep your run slow and stately, you’ll see limited progress. Those who never push themselves on the treadmill will burn fat very slowly, and they’ll never really get the results they want. Here are a few simple tips to help you max out the effectiveness of your treadmill workout:

Do sprint training — Sprint training is simple: 30 seconds of full-speed sprinting, followed by 60 to 90 seconds of low-speed jogging. It’s more than just an epic cardio workout, but it also helps to build lower body muscle. Throw in at least one day of sprint training per week to max out your workouts! With just 20 minutes, you’ll burn more calories than you would with 45 minutes of jogging.

Adjust the speed and incline — There are days when a slow, serene jog works, but on other days, you have to throw in some hill work or fast-paced running. The faster or steeper your run, the more you’ll push your body to its limits. Most treadmills come with pre-set programs you can use to increase the intensity of your run.

Run with weights — This is not recommended for extended periods, but it can be good for short-term training. Hold a pair of light dumbbells in your hands for 2 to 3 minutes as you run, and you’ll give your biceps and forearms a great workout. Wear ankle weights, and you’ll push your legs hard. The added weight increases the intensity of your workout!

Don’t just walk forward — To really make the most of the treadmill, try walking or jogging backwards or shuffling from side to side. This will give you an awesome leg workout, test your coordination, and force your body to work harder. You don’t need to set a fast pace, but switch things up to work your hips, knees, and ankles effectively.

Tackle more hills — If you enjoy low intensity, steady state jogs, you can make your long-distance jog harder by adding a few inclines. It will challenge your leg muscles and push your cardiovascular system, but it won’t place extra strain on your knees and calf muscles. Read full article

 Don’t worry if you are just starting out, who hasn’t? Take you’re a trip to the gym and one of the common things that you see is a treadmill machine. But before you take a step on it, do you know how to make good use of it?

Let fitness trainer and writer Michael Foley fill you in on some of the ideal treadmill routines from beginners to advanced fitness fanatics.

No Matter What Your Mood, We Have a Treadmill Workout For You

While there’s nothing quite like running outdoors, unruly weather sometimes makes it impossible. For those rainy or blustery days, there’s the trusty treadmill. Whether you’re a beginner runner or have a few marathons under your belt, we’ve got a running workout for you. From a run that mimics going up and down San Francisco hills to another that has you ascending a mountain, you’ll swear you’re actually running outside.

Getting started: If you’re new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time. Once you’re ready, try out our 300-calorie workout, or if you need something a bit shorter, try our 30-minute beginner treadmill workout.

Walk-jog workout: Once you’re feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories. If you’re in a rush, this 42-minute version will put you to work.

Switch to sprints: Once you feel like you’ve mastered the walk and jog combination, try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then, once you’re ready for a tough challenge, give this60-minute interval workout a try.

Sweat like a celebrity: This 30-minute treadmill workout from celeb favorite Barry’s Bootcamp is full of intervals, hill work, and sprints, which will challenge both your endurance and your speed. Or give the 25-minute version a try. In short: these workouts are anything but boring. Get ready to push it. Read full article

It can happen to anyone, a new schedule, new gym or a new assignment just gave you less time to do your workouts – you are given an hour at most and that’s it. Fret no more. There are calorie burning workouts on a treadmill that can get you that fat burning results in less than one hour.

Let  WebMD.com author and fitness expert Annabelle Robertson

5 Calorie-Burning Treadmill Workouts

Bored with the treadmill? Not seeing the results you want? It’s time to supercharge your treadmill time.

Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around.

The key is intervals. With intervals, instead of trudging along at a steady pace, you’ll mix up your speed and add floor exercises into your routine.

Here are five treadmill workouts designed by Cindy Wasilewski, fitness manager at The Lodge at Woodloch, a Pennsylvania spa, and Jeff Baird, owner of Chaos Conditioning in Atlanta. You’ll get a great workout in 20, 30, or 60 minutes.

Keep an eye on your heart rate to make sure you’re getting the most out of your workout but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you’re a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% if intermediate level; and 70% to 85% for experienced exercisers. Adjust the following workouts as necessary to keep your heart rate in these ranges.

Besides a treadmill, you’ll need hand weights and a stability ball for the floor exercises. As always, check with your doctor before you start a new exercise program. Read full article

Start putting back that treadmill that you stowed away in your attic and plan your regular exercise activities or if you are in a gym, use the treadmill to get you worked up.

Begin your workout by doing speed intervals, not only does it give a good cardio workout, it also lets you burn fat.

Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.

Secrets To Building Mass Over 40

building mass over 40

Building mass at the ripe age of 40 is not a difficult thing to do, with just the right mindset, determination, and bodybuilding supplements should you choose to use them. Building muscles like professional bodybuilder Charles Dixon -who turned 40 this year- is a challenge in itself, but is not entirely impossible.

At 40, Dixon believes he still has what it takes to have the same physique as what he had 10 to 20 years ago. It’s all about discipline, hard work, determination and having fun doing it.

Dixon may not be as tall as his many counterparts in the fitness world, but he surely does have the form to go with his reputation.

For years he has dominated many of the world’s famous bodybuilding competitions and remains to be one of the most respected figures.

How Charles Dixon Built One of Bodybuilding’s Widest Backs

Charles Dixon sports the broadest back in the 212 division. Standing only 5’4″, he looks as wide as he is tall. Growing up in Greenville, SC, where he still lives, Dixon excelled at football. He was a running back in college. Afterward, he was encouraged to try bodybuilding, and he began his rise through the NPC ranks.

“Were you always wide?” I ask him.

“Yeah, at first I was known more for my shoulders, even though my delts were a weak point,” he answers in his Southern drawl. “I think back has always been my strong point.”

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5’4″ Columbu sported collarbones as wide as 6’2″ Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him.

Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals.

Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement. Read full article

Load up on free-weights and deadlifts. Make the most of dumbbell rows and cable rows. To avoid getting injured, just make sure to not overload too much on weights.

Those are just a few but let Dr. Frank Lipman, founder of The Voice Of Sustainable Wellness shares some of the scientific perspective on building mass when you are over 40.

4 Ways to Build Muscle No Matter Your Age

One of my older buddies, a 74-year-old, fitness-conscious fellow, when asked how he’s doing, often responds, “I’m keeping it tight,” which always gives people a laugh. Amusing as it is to hear the phrase coming out of a septuagenarian’s mouth, his goal of keeping trim, with as much muscle as possible, is a serious one – and one we all should shoot for, no matter what age we are.

The challenge with muscle mass is that after the age of 40, it starts to decline at roughly 1% a year. At 50, the decline picks up additional speed (yikes!). So, if you’re not starting with a lot of muscle to begin with, it’s easy to see how by the time you hit my buddy’s age, you may have lost as much as 50% or more of your muscle mass. Pretty alarming, eh? Though it certainly explains why Granny needs help carrying the groceries.

On the upside though, while Gran’s got her challenges, you’ve still got time to slow the muscle mass slide and even build muscle mass, and, as my buddy says, “keep it tight” for years to come. Here are a few steps to take right now:

1. Don’t just stand there – move it, lift it, work it.

Need one more reason to workout? To maintain muscle mass, exercise is job #1. To stave off sarcopenia, the age-related muscular deterioration that’s the muscular equivalent of osteoporosis, the best approach is a two-pronged exercise routine.

Alternate resistance training to build and strengthen muscles, with aerobic work to increase blood flow to the capillaries, bringing more oxygen to the muscles and building endurance. If you’ve been out of the fitness loop for a while, consider hiring a trainer to develop a customized program for you and to help guide you through your workouts – but clear it with your doc before getting started. Make sure the trainer you choose has experience training the 40+ set, to help minimize your risk of injury from doing too much, too soon. You can also check out our Pinterest page for more great exercise ideas. Once you’re looking and feeling fit – don’t quit – this is a life-long commitment. Read full article

Who says staying fit or getting muscle over 40 is only for men? This would definitely be also the same for women.

Women also want to stay fit and for good reason as well, not just for staying fit, but from harm due to intense physical activities, strength or endurance.

Here is a first hand testimony from Shawna Kaminski on how it is to workout as a woman in her 40’s.

Fitness Secrets for Women Over 40

As a woman in my forties, I understand and appreciate the challenges that others in my age group face. Our waist lines want to expand even when we exercise and are careful with our nutrition.

What’s a woman to do? Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to pricey surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their middles, specifically; their tummies and behinds, resulting in a thicker waist and wider hips. Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare. Read on…

Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.

Learn Proper Running Techniques: Get Ahead Of The Game

learn proper running techniques

For many, working out is more than just a desire to stay fit- it is a way to prove that you can be better than the rest and to learn proper running techniques is to make you be the best among the rest.

Let’s admit it, you want a big biceps and chest, but you want to have it bigger than your gym buddy or the guy working out beside you. You may not shout it to the world, but deep inside you have that longing and don’t worry, many people think that way too.

It’s all a matter of giving it your best and giving it your all to make you get what you are aspiring for. Being lazy gets you nowhere, but giving it your best, gives you that edge to be a step ahead.

Make your workouts a cinch and let others envy you for your best features. Stand tall and proud and let fitness expert Eric Velasquez, NSCA-CSCS teach you how.

Run This Way

Those new to CrossFit may think that it’s all about snatches, kettlebells and kips. But those who have been around the block a few times — literally — know better. Many of the existing workouts in the CrossFit curriculum feature runs of various lengths, in addition to the normal barrage of lifts, jumps and pulls.

“More than half of the Hero workouts and half of the new Girls have a running component,” Lyons says. “Depending on the affiliates’ programming or the focus of their current cycle, 30 to 40 percent of workouts may have a running component. Some may have a higher frequency than others.”

In other words, you may end up spending more time running than any other single skill during your time at a CrossFit gym. All too often, however, the run becomes the most overlooked component of a WOD. So why has running been abandoned by so many coaches and athletes?

“I have no idea,” Lyons says. “Viewing the run as an afterthought is a missed opportunity to perform at your best. Improving run splits within a WOD can make all the difference. For some CrossFitters, running is an expensive, time-consuming element in the WOD, and they need to fight back to dig out of the time deficiency created from less-than-optimal running. Read full article

Different strokes for different folks, so the saying goes that aptly applies to any type of workout or training program, so is the same with running.

It does not mean that if you are short-legged, you do not stand a chance against long-legged runners, what happens is that the former develops a technique that makes him more effective against the latter.

USA Track & Field Level 1 certified coach Jason Fitzgerald shows you how to learn proper running techniques and how you can ace the rest of your competition.

3 Simple Tricks to Improve Running Form (And Have the Best Run Ever)

Do a quick Internet search for “proper running form” and you’ll get lost in scientific jargon: swing phase, stance time, loading rate, stretch reflex. But if you’re like me, you don’t need (or want) to know the nitty gritty science behind good form. You just want to know how to do it!

Instead of focusing on the overwhelming (not to mention boring) technicalities, stick to these simple, easy-to-implement, and actionable running tricks. Not only will improving form dramatically cut your risk of overuse injuries so you can run consistently, but you’ll also enjoy it more and likely get even faster! The best part? You can do each of these things right now.

One important disclaimer: If you’ve been running for years and don’t have problems with injury or recurring aches and pains, you probably don’t need to alter how you run. Experienced runners who make significant changes to their form often become less efficient. That’s right—their form actually gets worse.”

Many new runners tend to over-stride and reach out with their foot to take a longer stride. This creates a heel-smashing, aggressive foot strike that should be avoided because it sends far too much impact shock through the leg.

But heel-striking isn’t necessarily a bad thing. The truth is that it doesn’t really matter where on your foot you land with each step; there are enormously successful runners who are fore-, mid-, and heel-strikers! The most important aspect is actually where your foot lands in relation to the rest of your body, rather than what part of your foot touches the ground first.” Read full article

New to running? No problem. People may find running to be a good alternative routine from the usual gym workouts and lifting sessions. It provides a excellent cardio, strength and endurance programs all rolled into one package.

But running is more than just sprinting and bolting off, you need to have a good form to be able to make the most out of your jogging and running exercises, especially if you want to compete in marathons or triathlon challenges.

Running coach Brendan Cournane provides a scientific and practical perspective on proper running forms and how you can optimize your running workouts to help you with your desired results.

Good Running Form for Beginners

For any runner to achieve the best race results, running efficiently—relaxed and with good form—is required. More than anything else, practicing good running form will carry you to the finish line safely and enjoyably.

The adage, “Listen to your body” is an important rule for maintaining good form.

When we maintain good body position—head over shoulders, shoulders over hips, hips over the mid-foot upon landing and arms swinging directly ahead—we run with good form and use less energy to run faster. If your arms, shoulders or back hurt or feel tense during training, you need a form adjustment.

New runners can learn proper running form by avoiding “zipper lines” and “chicken wings” while “holding chips.” These three easy visual cues are telltale signs that running form is breaking down. Fortunately, when we listen to our bodies and recognize these inefficiencies, each faulty habit is easily corrected.

Form Fix 1: Zipper Lines

Running is a linear sport. Many runners spend a great deal of energy twisting their upper bodies, fighting the efforts of the lower body. Think of the zipper line on a jacket running down the center of your torso. If your hands cross that zipper line, the shoulders and the top half of the body usually follow the hands. The torque created from the waist up is energy that could be used to run faster.

Periodically, glance down at the position of your hands at the front part of your arm swing. If you see your thumb and forefinger, your hands are likely crossing the zipper line. A slight adjustment is all that’s needed. Hold your hands a little wider from your body, slightly wider than your hips. As your arm swings back, think about reaching into your back pocket. This extends your reach further in a straight line with less crossing over the zipper line. Read full article

Just like with any workout, running causes your body to get tired and muscles get 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.

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.

Superhero Abs Are Not Impossible

Moves For Superhero Abs

Now, who doesn’t want to have those killer abs that make you look like the true symbol of a superhero – a champion of truth and justice. Let’s not get ahead of ourselves here, let’s start off with some of the best total core workouts that lets you get those ripped abs.

SUPERHERO ABS

There’s no doubting that conventional ab exercises like the crunch strengthen the abs, but they also pull your spine out of position, which can set you up for lower-back pain down the line. Use the Superman pushup in place of crunching movements, and you’ll build not only heroic abs, but an iron core that will strengthen other lifts like the overhead press and squat.”according personal trainer and fitness expert Michael Schletter as he teaches you how to get those superhero abs. Read more…

Women also want to have their share of wanting to compete with men in the matter of ripped abs. They, too, can have those superhero abs.

How to Get Jennifer Lawrence’s Superhero Abs

As we all know, Jennifer Lawrence is a junk food lover. But despite her proclivity for pizza and fries, she’s also maintained a killer physique,”  according to author Kristina Rodulfo as she writes about how celebrity Jennifer Lawrence does her workouts and gets those superhero abs as shared by her former personal fitness trainer Dalton Wong. Read and watch the video

Now who has seen a pot-bellied superhero making it big on the silver screen? A stong  physique has always been associated with hero-like symbolism.

How to Get a Superhero Body in 90 Days or Less!

Superheroes come in all kinds of packages these days: comedians like Chris Pratt and Seth Rogen, ex-little guys like Robert Downey Jr. The latest bro-next-door to transform into a man of steel? Ant-Man’s Paul Rudd. To which we say: If a goofball like Paul Rudd can do it, then why can’t we? “GQ author Joel Stein writes that if Hollywood celebrities can get those ripped superhero abs, so can you. Read more…

If you want to get those superhero abs consistent workouts and added supplementation can get you there like CytoGainer from Cytosport a full-spectrum formula that provides complete nutrition to help promote muscle growth and development, as well as aids in muscle recovery during pre and post workout periods.

Indeed, with great “powder” comes great responsibility- and the same adage goes with workouts, literally, if you want more power in those ripped abs, be sure to carry on the responsibility of sustaining and maintaining it.

How To Get A Thicker Chest

Tips For A Thicker Chest

The chest is often the most noticed part of the body to tell if a person is physically fit, as it is the biggest part of the body that shows the effects of effective workouts.

Admit it, scientifically speaking or not, people always get attracted with the ones who has the best –shaped pectorals.

INBA Men’s Physique Novice champion and author Brently Rousset provides a breakdown of the most common chest training exercises that helps you get the results that you need.

5 Tips For A Stronger, Thicker Chest

The barbell bench press is the king of all chest movements. It’s an exercise that’s been performed and perfected by some of the biggest names in fitness history, with some of the biggest chests to prove it.

But, like all things, nothings works forever. If you are performing the barbell bench press week after week, with the same weight and same rep scheme, you are eventually going to hit a plateau.

In order for your body to grow you need to adapt, switch up your training occasionally, and understand how small changes can produce big results. By improving your approach and form you will put yourself in a position to dramatically improve your chest developmentRead full article

There are facts…and there are old wives’ tales. Sometimes it’s easy to fall prey to seemingly believable ideas that seem plausible, but are in fact, not effective, worse, it does nothing to benefit at all.

In exercising and workouts, it is essential to tell the difference between the right and the wrong, which could spell the difference between success or failure, health or harm.

Let NGA Natural Professional Bodybuilder and writer Eric Broser teach you how to avoid making these mistakes and focus your attention towards the correct routines.

6 Worst Things You Can Do To Get A Bigger Chest

Walk into the gym any Monday night and you’re likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it’s easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.” Read full article

Just like life’s lessons, exercises and workouts are always rich in tips and tricks.

Life experiences and best practices are often the key indicators things that work and things that you should be avoiding.

In his article, experienced bodybuilder and blogger Scooby Werkstatt shares his chest-building secrets, especially best practices and common mistakes that will help guide you through your regular workouts.

10 Secrets For Huge Pecs

The biggest mistake people make when training chest is that they only do pushing exercises like bench press and dumbbell presses. The world seems bench-press crazy. Even people who have never lifted a weight in their life can tell you how to do the bench press because its in all the movies.

It’s no wonder that beginners are unhealthily biased towards bench press and curls, its all they have seen done in the movies! To build a massive, powerful chest you gotta do squeezing exercises! 5×5 and SS make this huge mistake. I have found that a mix of about 50/50 is optimal. What I typically do in my chest workouts is alternate squeezing and pushing exercises.

A squeezing exercise is an isolation exercise like flys where you squeeze rather than push. Read on and watch the videos

Getting those thick chests is not impossible as long as you stick to the right programs and avoid common mistakes that do not give any benefit at all.

Supplementation, on the other hand, helps you maximize your chest workouts and help you build more mass like CytoGainer from Cytosport. A full-spectrum nutritional formula that contains essential nutrients that promote muscle growth, health and recovery.

A powerhouse of essential nutrients, CytoGainer lets you optimize the result of your chest workouts.