Things You Should Do Before Every Workout

8 Things You Should Do Before Every Workout

 

Pre-workout Necessities 

 

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

1. Eat for Fuel

 

The timing in which you eat a pre-workout meal or snack depends on your digestive tendencies. In general, munching on something an hour or so before exercise should provide you with an adequate amount of energy; however, there’s no hard-and-fast rule.
“Some people get an upset stomach when they eat too close to a workout,” Solano says. “I’m one of those people who can eat right before or even while I train and be fine, so it changes from person to person.”
Regardless of the timing, make sure carbs and protein are on the menu. “Toast with peanut butter is a good option because it contains carbs, fat, and protein,” he explains. “Fruits like bananas, apples, and oranges are complex carbohydrates, which are a more sustainable form of energy. A protein shake or bar also works.” 

2. Drink 20 oz. of Water

 

Hydration requirements hinge on variables like age, gender, weight, height, and the intensity of your workouts. As a guideline, the American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise.
What you don’t want to do is start chugging water immediately before you train. The countless pee breaks will be a disruption and you can actually end up peeing out more than you retain.
The importance of hydration can’t be understated. For one, you’ll be more comfortable — unless you enjoy training while battle things like muscle cramps and dizziness; plus, studies show that adequately hydrated athletes perform at higher levels than dehydrated athletes

 

3. Supp Up

 

Pre-workout supplements aren’t a necessity, but they can heighten focus and provide an energy boost.
“Most pre-workout supps are similar in that they contain caffeine and amino acids that’ll help your veins and arteries dilate to increase blood flow,” he explains. “Take it 30-minutes prior to your workout so by the time you’re in the gym you’re at the peak of its effects.”

 

4. Review Your Workout Itinerary

 

Whether you’re using an app like the M&F Trainer or going old school with a pad and paper, knowing what’s expected in terms of reps, sets, weights, and rest periods removes guesswork and can help make your workout more efficient.
“It’s a way to prepare mentally,’ Solano says. “If the exercises you’re doing and the loads you’re planning to move are all programmed in, all you need to do is execute.”
It’s also a way to keep yourself honest. When you’re bushed and only on set 6 of 10, it’s easier to omit a set or two when you’re not looking at stats.

 

5. Warm-Up Part 1: Aerobic 

 

“A well-designed warm-up increases muscle temperature, core temp, and blood flow. It should also allow your tendons to get warm as well,” says Solano. “This will help the muscles work at optimum strength and power.”
In this section of the warm-up you’re looking for a little bit of perspiration; the objective isn’t to get completely drenched. Spend five minutes working at a low-to-moderate level on a treadmill, stationary bike, or rowing machine.

 

6. Warm-Up Part 2: Foam Roll

 

While using a foam roller can be a painful and quasi-unpleasant experience for some people — the exception would be for masochists, obviously — the pros of using one outweighs the cons.
“Muscles are fibers that are held together with tendons and perimysium, which is a sheath of tissues that holds together muscle fibers,” Solano says. “When we train, that tissue can become bunched up. Think of it like a snag in a zipper. Using a foam roller can break the bunched areas up so the muscle contracts more efficiently.”
Spend up to a minute per area ironing out the kinks of the muscles you’ll be utilizing during your workout.

 

7. Warm-Up Part 3: Dynamic

 

Now it’s time to zero in on functionality and ensure that what you’ll be using during specific lifts will be ready for action.
“’Dynamic’ means warming up through movement,” he reveals. “Go through the muscle groups you’re going to use and perform compound bodyweight or lightweight movements that execute the full range of motion. This will help make sure areas like the shoulders, knees, and wrists will be warm and ready.”

 

8. Make a Playlist

 

Some eggheads recently studied more than 6.7 million fitness playlists and complied “the ultimate workout playlist” that featured artists like Katy Perry, Rizzle Kicks, Daft Punk, and Little Mix. We suspect your playlist might contain more power chords, pick slides, and songs that induce head banging.
“Psychologically, listening to your ‘workout’ song or playlist might pump you up,” he says. “It’ll also block out the dumb music that’s playing in the gym.”
Other studies have shown that tunes that fall between 120-140 beats per minute (BPM) were the best for exercise Source: Google, MuscleandFitness.com
 Image Source: TIG/SWNS.COM

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Easy Metabolic Boosters

4 Easy Metabolic Boosters

 

 

Metabolism is such a nebulous term in the fitness industry. But it has a specific and very elaborate meaning. For our purposes, it is the rate at which your body burns energy. This, of course, is good to know for those of us concerned with body composition because the more energy you can burn, the leaner you will generally be. Resting metabolism refers to the rate that your body burns energy while you do nothing. So if you can find a way to crank up your metabolism, you’re on your way to a much better body. There are a few ways that you can enhance this rate of burn and some might be less obvious than others.

Use this short checklist to see if you’re doing as much for your metabolism as you can.

1. Exercise

This shouldn’t come as a shock. Even daily movement such as walking around your home or office will increase your metabolism but they key here is exercise – a conscious effort to train your body (and metabolism). Exercise releases a variety of hormones that benefit your body in more ways that you can imagine. By strength training just a couple of times a week, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age.

2. Build Some Muscle

Have you ever heard a family member or friend say that a pound of muscle weighs the same as a pound of fat? It’s true! However, what each does to your body is completely different. By exercising and building a leaner and stronger physique you can change your body composition into more muscle and less bodyfat. What’s the advantage there? Muscle is more metabolic – a pound burns 5-6 calories per day at rest – and demands more calories to be burned up in your body than fat. The more muscle you carry the more calories your burn daily.

3. Get a Morning Kick Start

If you are not a morning person, then listen to this: Exercising in the morning can lead to greater caloric expenditure throughout your day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight.

4. Eat to Increase Metabolism

Every time you consume food your body needs to break it down so it can be used by your body. That process in and of itself increases your metabolism – it’s called the Thermic Effect of Food. That’s just one of the ways that eating solid meals increases your metabolism. But certain foods contain certain properties that can increase your metabolism.

Source: Google, MuscleandFitness.com, santabanta.com

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Popular Lifts You Can Live Without

7 Popular Lifts You Can Live Without

We asked certified personal trainer John Rowley, author of The Power of Positive Fitness, his thoughts on a handful of exercises people should consider omitting from their regular routines. And without hesitation, he had answers.

“Just watch what everyone else does in the gym. If you do the opposite, you’ll get in great shape,” he quipped. Some of his thoughts on certain staple lifts will likely surprise you. “There is a time and a place for all of the exercises I mention, but sometimes the risk just isn’t worth the reward, or the movement isn’t necessary." 

Check out the 7 exercises on this list and see if you agree. 

1. Shoulder Press

It’s the pathway to boulder shoulders, right? According to Rowely, you can detour around them en route to a solid set of delts.

“I know plenty of guys who have built incredible shoulders only using laterals,” said Rowley. “With the shoulder press, all of the weight is being put on your vertebrae. Especially for the average person, the risk isn’t worth the reward. You’re better off doing exercises like front laterals, side laterals, and upright rows.”

Rowley continued, “Larry Scott was a close friend of mine and he was a stickler on shoulder exercises. He’d have you do all lateral movements, and if you were going to do shoulder presses they’d be done with a dumbbell in an almost lateral raise-type movement.”

2. Deadlift

Ask someone who’s serious about training what the best exercise is and you’re all but guaranteed an answer of the squat or deadlift. Rowley believes the latter, however, is overrated for most lifters.

“Deadlifts are a great exercise … if you want to be a sumo wrestler, lineman, or powerlifter,” he explained. “Are they the best choices for physique development or superb body composition? Absolutely not. Someone who is only looking to build a pleasing physique can do without them.”

Rowley suggested focusing on bent-over rows, T-bar rows, shrugs, squats, and leg presses as individual movements instead of knocking them out with deads. However, if you’re a deadlifter for life, he recommends doing them inside of a power rack to reduce the chance of injury. “That’ll lessen the risk by about 80 percent.”

3. Barbell Bench Press

Along with the deadlift and shoulder press, Rowley lumped the bench press in with “ego movements” that people rely on to impress others in an attempt to inflate their self-esteems.

“People like to load up the bar with as much weight as they can, and then they don’t concentrate on form or engaging the muscle; it becomes about moving weight,” he noted. “Your pectoral muscles aren’t a pressing muscle; they’re a pulling muscle. The dumbbell bench press is a better alternative because the arms aren’t locked in and the movement allows you to bring your arms across the body.”

4. Behind-the-Neck Lat Pulldown

You’re better off doing standard lat pulldowns or pull-ups, advised Rowley.

“The behind-the-neck lat pulldowns are one of the dumbest exercises around,” he said. “They’re dangerous for your neck and shoulders, and the result you get from doing them is … none.”

He continued, “When you do a lat pulldown, basically, you’re using your body as a lever to pull the weight toward your body and your body toward the bar. You arch your back and push your chest toward the bar to engage your lats. Going behind your neck does the opposite of that.” 

5. Dumbbell Side Bend

The issue isn’t the exercise, Rowley claimed; it’s the usage of heavy weight and a lack of efficiency that make these omittable.  

“Using 60 or 80-lb. dumbbells to work your obliques will give you a thicker waist, not a nice V-taper,” he says. “When performed with lightweight, it’s a decent exercise — but it’s far from efficient. Leg raises and crunches will do the job for 99 percent of the people in the gym. The twists are a finishing movement guys do three or four weeks out from a show.”

6. Rolling Shrug

Shrugs train the trapezius muscle, what you commonly refer to as your traps. As for rolling shrugs, Rowley says pass. “Here is another dumb exercise. I don’t know who made it up, but rolling shrugs are dangerous to your shoulder girdle because they push everything around.” 

7. Leg Extension Machine

The main issue Rowley has with leg extension machines — and leg curl, lower back and abs machines, as well — is that the people using them are uninformed when it comes to proper usage.

“Most people don’t know enough about physiology to understand if their body fits into a machine appropriately, or if the machine is adjusted properly,” he said. “So between the machine not being adjusted correctly and using too much weight, you can end up getting injured.”

Source: Google, MuscleandFitness.com, santabanta.com

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HOW MANY SET IS ENOUGH

HOW MANY SET IS ENOUGH

How many sets do you do per exercise? One? Ten? Somewhere in between? Most fall somewhere in the middle but there are the outliers at either end that are loyal to that choice, almost to a fault. Research and anecdotal evidence have shown that ultra high-volume training can only be done for short periods before over training (or injury) occurs. But what about one-set training?

Six-time Olympia champ Dorian Yates was a fan of this kind of training – warming up then taking one disturbing set to failure – but suggesting one set works best for everyone is a violation of the Principle of Individual Differences.  

Those who favor this type of training, known as high-intensity training (HIT), seem to have an issue with rest of the scientific world on the Principle of Individual Differences. Furthermore, when training with a high level of intensity all of the time, both the GAS (general adaptation syndrome) and SAID (specific adaptations to imposed demands) principles are violated.

High Volume Findings

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

Bottom line is HIT done all the time can be tough on the central nervous system and does not provide adequate work to maximize hypertrophy. Champions do more work and science agrees.

Source: Google, MuscleandFiteness.com

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Things Never to Do in a Gym

13 Things Never to Do in a Gym

When it comes to gym etiquette, we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

Take extra precaution and learn the 13 things you should never do in a gym—you’ll make a lot less enemies. 

1) Don't use a mat or bench without cleaning it

Dirty stretching mats and exercise benches sometimes contain viruses, bacteria and fungi. If your cut or scrape touches these germ-infested surfaces, you could get a severe infection.

Every commercial gym offers a variety of sprays, wipes and sanitizers you can use to disinfect surfaces quickly. Always clean them before and after using. 

2) Don't shower without flip-flops

I used to work at a fancy gym where, at least once a month, someone would defecate in the shower. (No joke.)

This really does happen—as well as many other disgusting things—and you must protect yourself from the bacteria present in shower stalls, regardless of your gym’s sanitation standards. If you shower at the gym, buy some cheap sandals and keep them in your gym bag. 

3) Don't give someone unsolicited advice

Avoid giving unsolicited advice in the gym for two reasons. Number one, they will tend to act defensive and reject your criticism. Number two, your advice could be wrong.

Unless their technique is threating themselves and others, avoid giving advice. If you really want to help, however, become their friend first.

4) Don't exercise in a heavily trafficked area

Areas like entrances, walkways and aisles should be reserved for foot traffic, not walking lunges, kettlebell swings or jumping rope. You can hurt passersby or hurt yourself.

Always exercise in proper areas, free from people walking by.

5) Don't purposely misuse a machine

Use a shoulder machine as a shoulder machine—not as a complex glute exercise.

First, it takes the equipment away from someone who actually wants to use the machine correctly. Second, you could break it and hurt yourself. (I doubt the manufacturers will be liable.)

6) Don't lift without weight collars

I once saw a gentleman use an incline bench while the plates slid off one end. Before I could reach him, the plates dropped, the bar flew up, and everything crashed on the other side. Fortunately, aside from his bruised ego, he was fine.

“Maybe you should use this,” I said showing him a weight collar.

You must attach weight collars when using barbells. Regardless of the weight, the plates will slide and ruin your balance. 

7) Don't walk close to a person who’s exercising

Give everyone exercising a cushion of a few feet. You never know if they will lose control and dump the weight or if their exercise involves a lot of movement.

For example, I’ve seen people almost lose their faces because they squeezed past a person doing an Olympic lift. Bad idea. Instead, wait a few seconds until they finish. Also, if someone is doing a heavy lift (like a squat, deadlift, overhead press, etc.), never walk right in front of their line of sight. It’s distracting and rude.

And if someone is doing pushups, please avoid walking over him. 

8) Don't hit on girls

Gyms are a great place to meet women who share an interest and are, well, fit. Gyms, however, are a bad place to use cheesy pickup lines, harass and stare at women, or pretend to give her advice.

News travels fast. And depending on the size of the gym, you can easily become the dude that no girl will talk to—or worse, lose your membership. 

9) Don't borrow equipment without asking

Crowded gyms are a free-for-all: all the benches are taken, everyone wants to use the same dumbbells, and everyone asks you, “How many more sets do you have?”

Always maintain etiquette, especially during peak hours. If you see an open bench with someone standing nearby, ask before using it; if it’s occupied, however, they’ll almost certainly let you work in.  

10) Don't spit into a water fountain

No one wants to see a loogie or a piece of gum floating in the drain. Use the trash can. 

11) Don't text while walking

You risk injuring yourself or someone else by walking aimlessly throughout a crowded gym. You could walk into someone doing an exercise, interfere with someone’s lift, or—quite easily—walk into a machine.

This should be obvious, but it still happens. Wait until you stop moving before you text. 

12) Don't steal a trainer’s exercises

Sometimes a trainer will teach their client an awesome exercise that grabs your attention. Never spy on them and try to (poorly) mimic the exercise yourself. It’s far better to ask them what they’re doing—odds are they’ll gladly teach you the movement so you can do it correctly.

Instead, eavesdropping to take a trainer’s exercise—and trust me, we notice—is disrespectful to both the trainer and client, especially because the client paid to learn something that you snatched for free. 

13) Don't take your shirt off in public

This, for some odd reason, happens. Please respect other gym patrons and keep your clothes on for the duration of the workout.

As for guys trying to “show off,” the truth is that taking off your shirt and flexing only reveals approval-seeking insecurities. 

Source: Google, MuscleandFiteness.com

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10 Skinny Foods That You Should Have For Fat Loss

10 Skinny Foods That You Should Have For Fat Loss

Hummus and Veggies

The Middle Eastern chickpea spread is an easy, protein-rich snack that fights hunger and balances blood sugar levels -- and a little goes a long way. Baked pita chips aren't the worst thing you can eat, but substituting some veggies can make a bigger impact than you think. "Hummus boosts energy because it contains iron, and red bell pepper slices are high in vitamin C, which helps to utilize and absorb the iron from the hummus," says holistic nutritionist Peggy Kotsopoulos, author of Must Have Been Something I Ate. Follow her easy recipe for plain hummus by throwing 1 can of chickpeas in a blender with a dash of ground cumin, sea salt, extra virgin olive oil, and splash of lemon juice. Keep a few batches in the freezer so all you have to do is thaw.

Salsa

When not paired with greasy fried tortilla chips and margaritas, salsa is surprisingly low in calories. Kotsopoulos suggests buying yours from the refrigerated section of the grocery store where it's the freshest. Make an easy low-cal substitute for nacho layer dip by putting hummus on the bottom of a dish, layering with salsa, and then topping with olives or lettuce. Instead of chips, try Mary's Gone Crackers, which are made of brown rice, flax, and sesame seeds ($5.49, grocery stores nationwide)

Eggs

There has been a misconception that eating only egg whites is best, but go ahead and eat the whole thing. It tastes better, and half the protein is found in the yolk. Proteins like those found in eggs yolks stimulate the release of the hormone glucagon that aids in fat burning and actually fights off belly fat. "The egg yolk has vitamin E in it, plus will help keep you fuller longer," says Kotsopoulos. Prep for the week by boiling half a carton of eggs to keep on hand for easy snacking.

Raw Almonds and Almond Butter

While peanut butter is packed with protein, almonds are better quality nuts that are rich in vitamin E, an antioxidant that counteracts free-radical damage. Not only are almonds good for your hair and skin, they're also rich in magnesium and vitamin B2, which help calm nerves and combat stress. "When you're stressed out, cortisol is released in the body and causes weight gain. The B2 vitamin in almonds helps with that while boosting your energy levels," says Kotsopoulos.

Chia Seeds

Rich in omega-3 fatty acids, calcium, and iron, chia seeds are great for weight loss because they act like a sponge, absorbing sugar and stabilizing blood sugar levels, says Kotsopoulos. Because of their high fiber content, the tiny seeds can hold up to twenty times their weight in water, so when they're mixed with liquid they plump up and absorb excess moisture. Add them to your oatmeal or put them in a bowl with unsweetened chocolate almond milk-they will absorb the liquid and gelatinize, similar to the consistency of a rice pudding

Quinoa

This gluten-free grain can be made in bulk and keeps in the fridge for up to five days. Eat it plain or with just about anything -- veggies, a midday salad. Or for breakfast, try Kotsopoulos's favorite meal: A bowl of quinoa with shredded coconut or almond flakes, banana, and cinnamon plus a little vanilla. "Buy the plain kind, just like you would rice," she advises. "Only eating a bowl of white rice is like eating a bowl of sugar, because that's what it turns into." Quinoa is a complete protein source because it has amino acids, as well as stress-busting B vitamins

Parmesan Cheese

It might sound too good to be true, but having a brick of Parmesan cheese around can be an asset to shedding pounds. "I use a vegetable peeler and slice the Parmesan on whole-grain crackers," says Bethenny Frankel, entrepreneur, reality star, and author of The Skinnygirl Dish: Easy Recipes for Your Naturally Thin Life. And it doesn't only aid in building stronger bones! Parmesan is one of the most flavorful cheeses so you only need about a tablespoon (22 calories) for a satisfying snack.

Sprouted Grain Bread

Both Kotsopoulos and Frankel keep this in their kitchens at home. Kotsopoulos uses it for sandwiches with apple or almond butter, while Frankel prefers hummus or soy cheese on hers. "When the grains are sprouted, the nutrient profile increases, which makes your body assimilate the nutrients better," Kotsopoulos says. Look for it in the freezer section at your grocery store.

Yogurt

A top belly-flattening favorite, yogurt is stacked with probiotics, bacteria that may help reduce the amount of fat your body absorbs. Pick a Greek yogurt over the regular kind, says Kara Lydon, a registered dietitian at Chobani. Greek nonfat or low-fat versions contain only half as much sodium as regular yogurt -- and no artificial sweeteners or preservatives.

Healthy Snacks to Go

"I eat whatever I want in reasonable portions," says Frankel, whose favorite snacks include navel oranges, baked chips, and pureed vegetable soups. "Some days it's a cookie. No one ever got fat off of one cookie." For those extra-busy days Frankel relies on Skinnygirl Daily On-the-Go Dark Chocolate Multi-Grain Pretzel Bars. They're kosher and vegan while satisfying your sweet tooth. Plus, a pack of two will only set you back 200 calories (also available in banana oatmeal dark chocolate; $9.99 a box at skinnygirldaily.com).

Kotsopoulos recommends keeping an apple or some grape tomatoes with you when you're on the go. Dried apricots and apple rings are also purse-friendly and healthier than dried cranberries because they have less sugar. For bar lovers, she recommends Vega Sport Protein Bar in chocolate coconut -- it's plant-based, soy free, and contains a hemp protein ($2.99, Whole Foods nationwide).

Source: Google, Fitnessmagazine.com

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Best Fat Burning Exercise

10 Best Exercises To Loose Fat At Home

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into a something more efficient that gives you the most bang for your buck for every moment that you spend on your workout.

For example, consider the bicep curl. It is an extremely effective basic strength training or toning movement, however, 3 sets of them is not exactly going to crank up your calorie burning furnace or cancel out that cheeseburger and microbrew you had for dinner last night. Instead of isolating just the bicep, you could combine the move with a lunge to significantly boost the caloric burn, and simultaneously tone your lower body.

Apply the above concept to the exercises that make up your routines and they become dynamic, fat burning workouts. Here are the best examples that put this principle to work.

Top 10 Best Fat Burning Exercises 

1 Burpees - This at home cardio move tones your core, upper body and legs all at once- it’s a triple threat exercise that everyone tends to dread for good reason; they are hard! But they also work.

2 Jumping Lunges - Lunges are a fantastic thigh toning exercise; add in the momentum required to jump up in between lunges and the move turns into an incredible calorie burner.

3 Pilates Leg Pulls - Tone your core, glutes, and thighs with this one simple Pilates move. Because all of the large muscle groups involved, you burn a high number of calories while you are toning.

4 Jackknife Crunches - Jackknife Crunches are an advanced abdominal move that engage both the upper and lower abs for maximal toning in the least amount of time. They are especially beneficial because lower abs can be hard to target without equipment.

5 Lunges with Reverse Leg Raise - This tones the glutes, thighs, obliques, and lower back, all while building coordination and balance.

6 Jumping Squats - Do this exercise for a minute or two straight and you wont have any doubts about how challenging it is. This plyometric is also great for building explosive speed.

7 Push Ups - Push ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. If a regular push up feels too easy for you, try the Single Leg Push Up.

8 Side Planks with Leg Raises - While this most specifically targets the outer thighs, obliques, and deltoids, it requires the strength and coordination of the entire body to hold up the base Pilates side plank.

9 Mountain Climbers - Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat burning moves out there that don't require a bit of equipment.

10 Jumping Jacks - This simple at home cardio essential is an excellent way to get your heart rate up quickly. Add it in between strength training sets to keep your caloric burn high.


Source : Google, FitnessBlender.com.

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