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Monthly Archives: August 2018

Fix Bad Posture

To fix bad posture one of the number one methods is to just stand up straight. That’s right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve.

To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction.

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way how to fix bad posture problem would be working to strengthen the rhomboids twice as much as the chest and lats.

Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness.

A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the lats hang off of a pull up bar relaxed for at least 20 seconds 4x.

An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weakened by the position that your hips are in, and are unable to pull the hips into the proper alignment.

Improve Lean Muscle Mass Gain

To do this successfully, you will need two things…

  1. A fitness program providing an overloading stimulus.
  2. A diet plan providing a few more calories than you need to maintain your body weight.

Get these in order, and you will be on track to building lean muscle mass. This said, there are a few things you can do to take your results to a whole new level. Let us go over what these are so you can maximize your results…

1. Time Your Carbohydrate Intake. When it comes to adding carbohydrates to your diet plan, add them before and especially after your workout period. This is when your body is most likely to use those carbs. Eat them at other points in the day, and you may find you are putting on more body fat and less lean muscle as you are not maximizing your nutrient window.

Around 50% of your total carb intake for the day should come in the meal before your workout, your post-workout shake, as well as your post-workout meal.

2. Focus On Compound Movements. Next, when you do hit the gym, think compound movements. These are going to give you the best bang for your buck so to speak, allowing you to work multiple muscle groups at once.

These exercises include moves like…

  • squats,
  • deadlifts,
  • lunges,
  • bench press,
  • shoulder press,
  • bent over rows,
  • pull-ups, and
  • pull-downs.

Focus your time on these, adding isolation exercises to the mix only once these are completed. You will not build more lean muscle mass doing bicep curls all workout long.

3. Think Frequency, Not Volume. Finally, when planning your workout sessions, think frequency, not volume. While it is great to be doing multiple sets each workout, it is better to hit the gym more often than go overboard each workout session. Do too much each workout session, and it will take you a long time to recover, which will slow down your progress…

  • 15 to 24 sets each workout is the most you should aim to do.
  • some people may even get away with less – 12 to 15 sets per session.

Keep these points in mind, and you can feel confident you are on your way to muscle building success. Do not fear scale increases – if its muscle you are gaining: perfect.

Tricks to Burn Extra Calories

1. Dance – Join aerobics classes near you or simply tune in to a workout playlist in your favorite music app and have some dance at home. Shake your body for one hour. You will burn up to 300 calories.

2. Walk – Avoid sitting down at one place for longer and take some walk. Have a brisk walk for an hour and 21 minutes to burn 303 calories. Seems boring? Split it up into five 20-minute quick sessions throughout the day. Walk your dog, walk to work, or exercise your legs on treadmill.

3. Stand up – Have desk job? Be sure to stand for a total of 2 hours and 20 minutes throughout a day to burn 303 calories.

4. Clean up – Scrub, mop, setup furniture, vacuum, and de-clutter your space to keep your home in excellent condition to burn 301 calories within an hour and half.

5. Keep running – Go out with your dog or kids, play soccer, or just run around for 34 minutes to burn 308 calories.

6. Lace up the skates – Live up your childhood memories again with outdoor or indoor ice skating for 38 minutes to burn 302 calories.

7. Stretch yourself – You can burn 300 calories with fast-paced vinyasa yoga for an hour and 7 minutes. Perform morning and evening yoga sessions yourself or take a class of power yoga.

8. Jumping Jack – Do jumping jacks for four minutes by setting an alarm every hour. It is the fastest way to burn 300 calories or more in 8 mini sessions to uplift your mood.

9. Skiing – It is fun-filled adventure activity which doesn’t feel like hard work. Within 45 minutes, you can burn up to 306 calories within just 45 minutes.

10. Jump – Even if you don’t have jump rope, you can still jump for at least 13 minutes two times a day to burn 310 calories.

Exercise For Energy and Vitality

One of the most important factors that I always stress to people is to think about their workouts in the long-term. For instance, my idea of working out is for life, not a thirty-day quick fix. I want to be able to move my body and stay strong my entire life and the best way to do that is to think of the long-term benefits of working out.

I am not trying to lose thirty pounds under any kind of time frame, I am not trying to push myself to the limit in every workout, I am simply focusing my energy into the movements that I perform each day and reach a rep goal – I have a rep goal for every workout.

If you are focused on losing weight and you want to lose say ten pounds in the next thirty days then this puts an enormous amount of pressure on you, you will feel stressed when it comes to your diet and your workout because you know if you get it wrong then you won’t reach your goal.

It is so much better to lose that weight over a longer period of time. This takes the pressure off of you, you won’t have to keep pushing yourself in your workouts until you feel exhausted just to try to lose some more pounds. That is not the right way to train, you will feel de-motivated and fatigued after your workout.

Training below this level you will still reap the rewards of your efforts and you will feel refreshed and alert, energised and happy. Feeling like this and you will actually begin to look forward to your workouts rather than dread them.

You only need to add 1 or 2 reps in each workout. You will progress slowly and steadily without expecting too much of yourself. It is far better to err on the side of caution when pushing yourself and leave some energy in the bank ready for your next workout rather than risk an injury which can set you back for months.

Training like this will give you more confidence in yourself, you aren’t in competition with anyone but yourself, so there isn’t any point in trying to kill yourself in your workouts. Leave enough room in your reps so you could complete another two reps before reaching complete failure.

I am not saying take it easy, you must test yourself in every workout that you do, but leaving those 2 reps will give you an edge, it will leave you with energy and make you feel great after your workout. You will be much more likely to look forward to your next workout rather than dread it.