Tagged: Goal

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A Weight-Loss Expert Says You Should Eat These Snacks After Lifting Weights


POPSUGAR United Kingdom (blog)

A Weight-Loss Expert Says You Should Eat These Snacks After Lifting Weights
POPSUGAR United Kingdom (blog)
Because the two workouts are so different, the kind of food you eat right after a weighttraining session will be different than what you might eat after you do cardio. When you’re doing strength training, the goal is to build muscle mass, which will

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HardPuppy Fitness Gym 0

No time to hit the gym? Just 1 or 2 workouts a week can be enough to stay in shape.

We get it: Sometimes a workout just isn’t in the cards.

Distractions creep in—a long meeting keeps you from the pile of work you’ve barely dented, a food- and booze-filled vacation saps your return-to-real-life motivation—and before you know it, it’s the end of the week and you’ve literally done squat…as in, not a single squat.

Well, don’t sweat it. Or, more accurately, do sweat it, but just once or twice a week, and you’ll still be able to keep yourself in the healthy lane, says a new study out of the University of Sydney[1] in Australia. 

Scientists at the school analyzed a mass of data on more than 60,000 people and discovered that active adults—including those who exercised only once or twice a week—had about a 30% lower risk of death from all causes than adults who pretty much never got off their asses. As long as they hit at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week, their health was measurably better.

By that criteria, just two nice, long runs or one gritty lifting session would meet the standard. And who can’t manage that?

“It’s very encouraging news that being physically active on just one or two occasions every week is associated with a lower risk of death,” said associate professor Emmanuel Stamatakis, Ph.D., in a press release[2].

Of course, he added, if optimal health is your goal, you’ll need to exercise considerably more than the minimum amount recommended—but we’re pretty sure you knew that already.

So don’t despair if you miss a few days; just try not to end any week without squeezing in a solid workout or two. And the next time you can’t manage one of the long, leisurely gym sessions you’re accustomed to, try one of these super-efficient routines to get your heart pumping and muscles firing fast[3].

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Tip: The Bodysaw for Real Core Strength

This might just be the toughest ab and core exercise you’ve never tried. Take a look.

by Ben Bruno[1] | Today
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The bodysaw is very similar to the ab wheel rollout. The goal of both exercises is to resist extension of the lumbar spine (avoid arching your back too much).

To do the bodysaw, start by getting in a plank position with your feet on something slippery such as Valslides, a slideboard, furniture sliders, a paper plate, a TRX, etc. From there, maintain that body position and push back and forth on your arms, like this:

Bodysaw

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Go back only as far as you can handle while still maintaining your original spine position. If you start to arch excessively and/or feel them in your lower back, you’ve gone too far. They’re a lot tougher than they look, so it probably won’t take much range of motion to feel them working.

Once you’ve got that down and it feels easy, you can progress to doing them on one leg at a time or, if you want to get really frisky, doing them with straight arms starting from the bottom of a push-up position, which extends the lever arm and makes them pretty brutal.

Straight Arm Bodysaw

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Don’t jump into this version too fast, though, because you don’t want to hurt yourself.

Advantages

The bodysaw has a few advantages over the ab wheel rollout:

  • Most people feel them more in their abs.
  • Bodysaws don’t fatigue the shoulders like rollouts can, so they’re easier to pair with upper body exercises.
  • They’re more user-friendly for people with preexisting shoulder injuries and/or poor shoulder mobility. They’re easier on the lower back too.

Related:  Not Your Average BS Core Training[2]

Related:  The 12 Minute Fix for Abs and Glutes[3]

References

  1. ^ Ben Bruno (www.t-nation.com)
  2. ^ Related:  Not Your Average BS Core Training (www.t-nation.com)
  3. ^ Related:  The 12 Minute Fix for Abs and Glutes (www.t-nation.com)
  4. ^ Follow Ben Bruno on Facebook (facebook.com)
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Tip: How to Make the Cable Crunch Really Work

If you can do a ton of weight or a ton of reps on this exercise, you’re doing it wrong. Here’s how to make it really work.

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If you can do a ton of weight or a ton of reps on this exercise, you’re doing it wrong. Here’s how to make it really work.

Isolation ab exercises are mostly a way to improve the mind-muscle connection with the abs. When doing isolation work, the goal is not to use more weight or do more reps – it’s actually to try to fail with as few reps as possible!

This indicates that you’re good at tensing your abs hard, so they fatigue sooner. If you have to do 20 or 30 reps to feel your abs, you suck at recruiting them.

When doing an isolation exercise like the cable crunch, there are two things you have to do:

  1. Before starting a rep, contract the abs as hard as possible. Imagine you’re about to get punched in the gut. Every rep should start this way.
  2. When initial tension is established, CURL your torso. (It’s not a flexion, it’s a curl/rolling action). When you roll forward and reach the end of the range of motion, again tense the abs as hard as you can and return to the starting position.

The Most Important Point

The goal isn’t really to “crunch” but to shorten the distance from the pelvis to the sternum. Your hips come forward as your upper body “crunches.” Try to touch your junk to your chest.

Related:  Ugly Ab Training[2]

Related:  Blitz Cycles for Abs[3]

References

  1. ^ Christian Thibaudeau (www.t-nation.com)
  2. ^ Related:  Ugly Ab Training (www.t-nation.com)
  3. ^ Related:  Blitz Cycles for Abs (www.t-nation.com)
  4. ^ Follow Christian Thibaudeau on Twitter (twitter.com)