The Best Of The Best: Here Are 20 Gems Of Wisdom You Need To Know Think of this list as the Academy Awards of getting bigger, stronger and leaner: It’s a collection of tips that represent total domination in the gym. Each “best” selection was chosen based on either bona fide scientific data, overwhelming anecdotal evidence by hardcore gym rats around the world or both. Looking for the best way to add thickness to your arms, carve out a six-pack or throw around more weight than you ever have? You’ll find the answer here. 1) Best For Big Biceps: Barbell Curl While variety is key to developing well-balanced arms, we suggest you stick mainly with straight barbell curls and use the EZ-bar just once in a while for a change. More weight used means greater muscle-fiber stimulation and growth potential. 2) Best For Overall Chest Mass: Dumbbell Bench Press 3) Best For Deltoid Development: Dumbbell Overhead Press 4) Best For Building Triceps: Dips Pushdowns might be your favorite triceps movement, but when was the last time you did dips? Sample HIIT workout to try: 1.
Knees to chest abdominal exercise One abdominals exercise you can try is the knees to chest - this is great for beginners to start working those tummy muscles, but you can also do when you're advanced too. Try it at home and see. Avoid the knees to chest abdominal exercises if you suffer with lower back problems. Lie flat on the floor, keeping your lower back and head in contact with the floor, using your arms to push yourself down. Inhale and smoothly pull your knees towards your chest. Squeezing a soft ball between your knees during the movement can make the exercise harder. Focus on keeping your abs contracted throughout, especially on the outward phase, where your feet should not touch the floor. How many reps should I do? Beginners aim for 8 - 12 reps, not at full extension outwards with the floor. Intermediates aim for 12 - 20 reps full movement, repeated twice after 20 seconds rest. Advanced work for 20+ reps for three sets with 20 seconds rest. Related abdominal exercises :
How to Work Out Properly In a Commercial Gym At one point or another, you’re probably going to end up working out at a commercial gym on your quest to level up your life. I know many NF readers are hardcore Crossfit fanatics (with good reason), but for a lot of us the monthly cost of that membership is incredibly prohibitive. Home gyms often lack the necessary equipment (squat racks, barbells, heavy dumbbells, etc.) to get a full workout, so we resort to the LA Fitness, 24-Hour Fitness, or Gold’s Gym right down the street. Let’s be honest, it’s tough to train like a rebel when you’re trapped within the confines of the Empire. You’re surrounded by crappy music, useless machines, and people who generally have no idea what they’re doing (this includes both clients and trainers). Fortunately, I’ve devised a solid training mentality that allows me to work out without being bothered by imperial soldiers. I’ve been exercising in various commercial gyms since I was sixteen, and they’re all pretty much the same: You know what? Yikes. -Steve
Best Bodyweight Exercises for Weight Loss | MotleyHealth® Bodyweight exercises are a great way to help you lose weight. They also help to burn belly fat fast. They combine a cardiovascular workout with a muscle building workout, so burn fat while you are exercising out and also increase your metabolism as a result of muscle development. Bodyweight exercises are considered to be very “old school”, they are still promoted in martial arts classes, military fitness training and strength training for dance, sports and many other activities. One of the best things about a bodyweight workout is that you can perform most of the exercises with no equipment at all, so whether you are at home, in a hotel room, in the park or office, you can exercise when you want. This is why the Turbulence Training exercise plan is so effective at helping people lose weight and tone up, you rarely miss a workout because many of the exercises require no equipment at all, and other just dumbbells, so no gym is required. The Bodyweight Exercise Routine The Bodyweight Circuit
Timothy Ferriss, Silicon Valley’s Self-Help Guru A few months ago, Timothy Ferriss, a self-help author, threw himself a party in San Francisco, where he lives. Officially, it was not a celebration for his most recent book, “The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman,” which came out in December and is already in its eleventh printing. In the book, Ferriss tells his readers, “Hack yourself,” and presents them with hundreds of “scientific rules for redesigning the human body”: bathing in ice to lose weight, eating organic almond butter on celery sticks to treat insomnia. As Ferriss took the stage at the Broadway Studios, a club on a seedy strip in North Beach, he explained that the party was intended to encourage cross-pollination among members of the many social and business spheres he inhabits. M. She was Amy Hogg, his remote executive assistant, who lives in Kelowna, British Columbia. Every generation gets the self-help guru that it deserves. Critics have compared him to P. St.
amtrax: queenbroslob: bryanthephotogeek: ... Maximum Muscle Building Routine If you’re someone who is hoping to pack on more lean muscle mass, it’s important that you’re training correctly using the right program approach. If you go about your workouts in the wrong manner you could in fact just end up losing lean muscle mass, rather than building it up. Fortunately, if you train properly and get yourself on a good, higher calorie diet, you’ll see your muscle building results progress incredibly quickly. The following workout program has been designed to be performed four days per week, breaking the workouts up into upper and lower body sessions. This allows you to target each muscle group twice, while ensuring plenty of rest for recovery purposes. You’ll notice that we’ve also included some lower rep as well as higher rep sets into each workout session that you do; this is going to help to work your muscles across a variety of different stressors to ensure you see both size and strength increases. Monday: Upper Body Workout Tuesday: Lower Body Workout
The Caloric Burn of College Sports | HealthGuru From ultimate frisbee to foosball, college sports can actually be your key to physical fitness! Don't believe us? Keep watching. Transcript: Your favorite recreational activities could be your ticket to losing big pounds. Your favorite recreational activities could be your ticket to losing big pounds. More »
Strength Training 101: How to Squat Properly This is an article by NF Team Member Staci. Squat squat squat squat squat squat squat squat squat squat squat…. Everybody! Wait, that’s not right… But that’s what I hear, because I love squats. Why? Even though the squat is considered by many to be a “leg” exercise, it’s really a full body movement that works just every muscle group in the body. Not only that, but it mimics a ton of natural movement patterns in everyday life. Whether your goal is to gain strength or lose weight, squats are one of the fastest ways to get there. If you’ve never squatted before, you might be a bit intimidated about the idea of starting a big new exercise. Squats are a big part of the Nerd Fitness Academy, and today we want to give you the confidence you need to START. Why squat? Squats are one of the most foundational functional movements in our lives. In some countries, not only do they continue to sit in a full squat (sometimes called a “third world squat”), but instead of sitting on a toilet, they squat over it.