Home CHEST AND TRICEP Workout

Home CHEST AND TRICEP Workout

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10 Annoying People You See At The Gym

When I first signed up for a gym membership many years ago, I thought the worst thing I would encounter at the gym would be groups of workout warriors hogging all the good machines and generally being obnoxious douchebags. Boy, was I wrong. So wrong.

I love going to the gym, but there are aspects of it that are unbearable. More specifically, there are people at the gym who are so foul and despicable that I just can’t be around them. Some are sleazy and some are creepy. Others make me rage for reasons I can’t even put into words. One this is certain: they all qualify for my list of 10 annoying people you see at the gym.

Sticking with Your Morning Workouts

Whether you’ve always preferred morning exercise or you’ve decided to turn a new leaf with a healthier start to your day, you may run into difficulty around this time of year. After all, shorter days make for darker, cooler and more discouraging mornings.

It’s no surprise that so many people let their fitness aspirations fall to the foot of their warm and cozy beds come fall or winter, but you don’t have to be one of them. In fact, a helpful mantra and a few good tips can help you develop a morning exercise habit and keep you on track through the darker and colder months.

Prepare for the Morning

 The most important thing you can do is prepare for your morning. If you struggle with motivation in the am, the last thing you want to do is gather all of your things before you can get on with your workout — that will only stretch out the discomfort. Instead, lay out your clothing, accessories and shoes in plain view so you can step out of bed and into your garb. You’ll be pleasantly surprised at the time and frustration this simple act can save.

Stay Close to Home

 Next, build a home exercise routine that can keep your interest. If you workout in your home or close by, you can save the time and energy that you would use to get to a gym. A run around the block or a couple of workout videos that you can alternate for living room workouts are good options. If you prefer biking but the weather is keeping you inside, consider investing in a bike trainer: this is a device that stabilizes your bicycle, essentially transforming it into a stationary bike until you can take it outside again.

Get Social

Join up with others for greater success. Have a friend who’s interested in getting into shape? Convince them to join you for morning workouts to help you commit. If you don’t have a fitness-minded friend close by, local running stores often have running groups that meet a few times a week. Before you knock group workouts, try one out: you may find different motivation techniques, such as conversing with fellow joggers, using the group to maintain a good pace or simplyexperiencing a new and interesting route that you wouldn’t normally use on your own.

Shocking Facts About Obesity

Obesity is reaching epidemic proportions in America. The numbers, quite simply, at stunning. It has been called the plague of the 21st Century and that title is fitting.

In the infographic below, we set aside the “political correctness” that often prevents a meaningful discussion about obesity and we get right to the facts that matter. We tell it like it is and don’t make any attempt to sugarcoat the disturbing trends that are well underway in this country. This is information that everyone needs to be aware of, but many are still in the dark.

Without further ado, let’s take a close look at the shocking facts about obesity.

Why Treats are Important for Fitness

It’s hard to argue that treats don’t make you fat, but I’d like to suggest that they also make you thin. This little fitness paradox is actually quite easy to explain when we look at the mental aspects of health and fitness instead of the physical rules that we have embedded into our routines.

First, let’s clarify one thing: the “treat” is a subjective term, and ideas on what makes a treat will certainly differ. One person’s candy bar may compare to another person’s bowl of berries, so it’s important that we acknowledge the relativity here. My point is that whatever your particular treat may be, it is in your best interest to keep eating it if you want to be fit.

You’ve probably heard the deny/overindulge argument. It goes something like this: if you deny yourself your favourite (read: unhealthy) foods, you’re far more likely to relapse into a maniacal binge, losing all control over your better judgment and consuming far more calories than you had ever thought possible. Perhaps I’m exaggerating a wee bit, but that’s only to stress the prevalence of this point among fitness and diet sources. I personally agree with this theory, as I’ve found that the strength of a craving is so often related to how long it’s been since I’ve tasted that tempting treat.

On the other hand, there’s a psychological bent to the issue that is sometimes swept aside. The treats in every part of our life — diet, hobbies, work and fitness — are crucial to keep us reaching for more, to stay on that ambitious track that leads us to our greatest successes. If used correctly, the act of treating yourself to a desire, a day off or a frivolous purchase will balance your emotions and center your priorities so you can not only continue to move along, but enjoy that journey.

Treating oneself appropriately can be difficult for some people to follow; an imbalance can lead to depression on the one hand (not treating enough) and addiction one the other (treats become the only priority). However, by being honest with yourself, communicating with others for accountability and accepting the basic nutrition principles, you should be able to tell when a handful of chocolate chips is called for and when that big ice cream sunday simply cannot be justified. Moderation is not always natural, but it’s also not that hard to learn.

A treat will not only quell the physical craving you’re feeling, it will bolster that part of your mind and spirit that makes you push harder, enjoy the journey and keep a healthy and contented self image. Be wary of any radical meal plan that tells you to cut out treats or completely replace them with a “healthier” alternative; maybe one day your idea of a treat will evolve into something healthier, but in the meantime be sure to reward yourself when you deserve it. You’ll be more inclined to stay on a healthy track, both mentally and physically.

The Truth Behind Barefoot Running

It’s safe to say that barefoot, or minimalist, running is not just a passing trend. Once the first few runners slid their feet into those strange-looking foot gloves, a running revolution began, and now thousands of runners are singing the praises of the barefoot technique. But is this runaway phenomenon a case of fierce advertising or true improvement?

I know this sounds cynical, but I’m reluctant to trust a new product or new technique based on its “universal” benefits. Can this fundamental change in running be, as barefoot guru Christopher McDougall believes, good for every runner? Perhaps the argument for barefoot running is not as cut-and-dried as it first appears. Let’s take a closer look:

Claim: Barefoot running drastically reduces injuries, which is why pediatrists are opposed to it.

Fact: It’s unfair to label all podiatrists “anti-barefoot”, since some happily acknowledge the benefits of running without shoes. For instance, many experts agree that barefoot running strengthens some important muscles in the foot and ankle, muscles that conventional running shoes typically leave out of the exercise.

But there are some things about the cult of the barefoot runner that irk podiatrists, namely the practice of making sweeping generalizations. Sure, some runners have found relief and resilience through barefoot running, but others have certainly suffered from ailments like calf strain, tendonitis and plantar fasciitis. As podiatrist Craig Payne suggests on Podiatry Arena, take a look at forums online, and you’ll see that injuries, soreness and chronic complaints are equally common among barefoot advocates and running-shoe devotees.

Claim: When you run without shoes or with minimal footwear, your gait is more natural and therefore better for your body.

Fact: You won’t simply fall into the benefits of barefoot running — you need to train yourself properly if this technique is going to work for you. Training, or more accurrately, re-training your muscles will take some effort and can be frustrating: watch your posture, the tilt of your legs and torso, be sure to bend at the ankles, shorten your stride appropriately… there are many things to think about. Now, if you take the time to understand how you need to adjust your technique and why, you’ll likely escape the blunders that plague most novices.

And finally, the big one….

Claim: Barefoot running is better for everyone.

Fact: Why change my footwear or technique if I don’t have problems with the way I run now? If my muscles are in good shape, I don’t experience any chronic pain and I enjoy my runs with my current footwear, is it worth investing the pain, effort and money for something I don’t think I need? 

Maybe one day there will be conclusive studies supporting the universal benefits of barefoot running, but until then, don’t forget to listen to your own body and be comfortable in your fitness choices. After all, your personal health and comfort are crucial for an enjoyable active lifestyle that you can stick with.

5 WINTER WORKOUT ESSENTIALS

 You’ve probably heard how important it is to dress in layers during cold weather workouts, and warm wool socks are a no brainer when it comes to keeping your toes toasty. In fact, you won’t need to look far for plenty of common sense reminders and pearls of wisdom from professionals, and that’s a great place to start.

But while I definitely recommend taking a cue from the experts when it comes to gearing up for the frosty season, I’ve also stumbled across some enormously helpful items on my own that you may not have considered. Here are a few of my favourite things to help keep a fitness routine on track through the most challenging season of the year:

1. Base layer. This one is pretty common, popping up on most winter running lists out there. But if you’re anything like me, you approach specialized gear with caution, and check the price tag at your own peril. I nearly fainted the first time I saw how much they were asking for this thin article of clothing. However, it only takes one cold weather workout to realize that this delicate layer is exactly what you need: it’s warm, wicking and washable. Merino wool base layers are the best of the best, and in my opinion, are definitely worth the money.
2. Buff Band. I’m not one to favor fitness brands, but I have yet to run across a piece of head gear as comfy and versatile as the Buff Band. These fabric tubes now come in a range of designs and weights, but they can all be adjusted in the same ways: slouched around your neck, pulled up over your mouth and nose, worn hood-style or folded up into a headband. Essentially, they are part imagination toy and part tried-and-true head warmer. They’re also really affordable and very easy to clean!
3. Polarized sunglasses. The reasoning behind this one is simple: when you’re faced with ice and snow, you need to protect your peepers. Since sunscreen and shades are synonymous with summertime fun, many people forget to wear this protection through the colder months. But when the sun’s rays bounce off the white snow and shiny ice, you are in as much, if not more, danger of eye and skin damage. Opt for polarized sunglasses to eliminate glare, which will help you focus better and stay safer during your workout.
4. Reflective accessories. As the days get shorter and nights get longer, you’ll probably be working out in dim light or darkness more often. That’s enough reason to wear a few pieces of reflective tape, reflective wrist and ankle bands or even a reflective vest to combat the gloom. Remember also that drivers have even more to worry about than usual with snowy views and icy roads, so the more you can stand out, the better!
5. Extra motivation. Okay, this is a bit of a cheeky cop-out, but it’s applicable nonetheless. I’ve mentioned before how difficult winter workouts can be due to darker and colder days, but add to that the weight of extra gear, dangerously icy conditions and fewer happy people out and about, and it can become a real chore to get outside. Before the worst of the winter is upon us, take some time to boost your motivation arsenal, whether that means compiling some fantastic new playlists, recruiting aquaintances for weekly workouts or signing up for a race or competition scheduled for the end of the winter or start of the spring season to keep you committed to your training.

Fitness Level Affects Longevity More Than Weight

If your stubborn spare tire is dragging down your motivation, here’s some good news to keep you hitting the treadmill. A recent study has followed the fitness levels of 14,345 men using treadmill tests over six years. The result? It appears that regular exercise matters more than those extra 10 or 20 pounds when it comes down to length of life.

 The U.S. study reveals a somewhat surprising reality, given that we’ve been conditioned to believe that anyone who can “pinch an inch” is in trouble. Contrary to this stubborn adage, that extra inch is not as important as you may think: after 11 years of follow-up, the group of men in the study who maintained or improved their fitness levels lived longeron average than the others, despite their inability to shed all their extra fat.

But wait, what about those factors that fall outside the confines of gym walls? We know that age, family history, changes in lifestyle factors and chronic or inherited medical conditions all have a role to play in overall health and longevity. The study claims to have accounted for those factors in the analysis, and since most of the men in the study were slightly overweight to begin with, they apparently started on an even playing field.

Although this study is generally good news, especially for those who worry their gym routine has been in vain, it’s also not really groundbreaking news. We’ve known for a long time that exercise is good for the body, and this study hasn’t done much to add to that knowledge. In fact, since one of the primary funders was Coca Cola, could this be a sneaky way to excuse poor eating habits and their role in health and longevity?

Resolve to Eat Better and Save Money

Have you resolved to clean up your diet for better health? Well, you’re not alone, and like most new healthy diet devotees out there, there’s no reason you can’t reach your goals. Sure, there will be challenges: sacrificing certain treats, modifying your approach to meals and simply finding the time and energy to sustain a wholesome diet can test your committment. But another common reason to ditch a healthy diet plan is the cost — fresh food can be expensive, especially the organic ingredients that will bring the greatest benefit.

If we are what we eat, it makes sense to eat the best things we can for the best possible body. Simply put, those are whole foods that pack a big nutritional punch; more specifically, whole foods that are perfectly ripe, grown naturally and transported with minimal time and effort are what you’re after. This means you should do your best to make local, organic produce the main part of your diet, choosing from what’s in season where you live.

Begin at your local farmer’s market, where you can meet the farmers and learn about their product. If you can build a relationship with a farmer, and arrange to pick up your food directly from their farm, you may be able to get a great deal. Alternatively, ask about buying in bulk for a discount; you can share the cost and the bounty with some friends and family to reap the rewards. Buying directly from the farmer cuts out the middle men, like distributors and the supermarkets that cover their costs by charging you more.

But why stop there? If you want to eliminate all extra costs, consider growing your own produce, either in a container garden or, if your yard allows, in garden beds. all you need is a basic understanding of  soil and plants, plus a few inexpensive tools to keep your garden healthy and strong. If you don’t have the space to grow your own crops, look for a cooperative farm in your city that rents out plots of land or earth for community members to use. Growing your own food gives you the best control over what goes into it, and is therefore your best bet for truly organic fare.

Of course, it can’t always be harvest time, and some places must suffer through a long, icy and infertile season each year. When eating local means eating your choice of beets, cabbage or carrots, get creative: try different combinations for tasty and healthful juices, experiment with herbs and spices to add some interest to soups and ask your local farmers about their favourite ways to prepare their produce. Seasonal ingredients aren’t only cheaper than off-season foods that have been shipped across the globe, they are much more nutritious and flavourful. Expand your creativity instead of your food budget, and you’ll likely gain a greener thumb, more respect for the planet and better culinary skills along with a healthier mind and leaner body.

Three Workouts that are More Dangerous Than You Think

Regular excercise is healthy, there’s no doubt about it, but does that mean all exercise is always healthy? Nope. In fact, some activities that have been hailed as physical elixers for your poor, damaged muscles can hurt just as easily as they can heal.

Gentle, rejuvenating exercises that have been touted as ”good” for the body are easy to buy into; after all, people in all sorts of age groups have reaped the rewards, proving how effective and healthy the activity is. But there are hidden dangers in some common low-intensity exercises that could leave you permanently injured, paralyzed or on the surgical table. Find out how and why these three activites could be a bigger threat to your health than you would imagine.

Golf. Long stretches of green course to walk and natural swinging movements to gently work the whole body make golf a fantastic exercise for anyone, especially older people who have no interest in body-taxing, high-intensity workouts. But while a game of golf can be a great way to fit a lot of steady activity into your day, it can also leave you in agony if you’re not careful.

Repetitive stress injuries are more common in golfers than you may think; the swinging motion, which a golfer can repeat a hundred times in the course of a game, is twisting and testing the same muscles over and over again. Also, it’s completely one-sided, which leaves one whole side of your body under-used while the other is stressed. The most common types of repetitive stress injuries are tendinitis and bursitis, and they mainly occur in the elbow, hip and knee. If you want to keep golfing comfortably, a regular strength training routine that involves complementary muscles — and both sides of the body — will serve you well.

Yoga. Many people make yoga a regular part of their weekly routine, while more turn to the age-old practice for help with recovery. What you might not realize is that hundreds of others are taken to the hospital each year after a mishap in the yoga studio, and those aren’t newbies. In fact, some yoga instructors have succumbed to debilitating injuries, partial paralysis and major surgery following  a completely normal and familiar yoga position.

While this mind-body exercise can bring a world of benefits to its followers, it’s important to realize how much strain on the spine, neck and hips the positions can bring. In some cases, the vertabrae can separate, cut off blood flow through important arteries and simply give way when a position is pushed too hard for too long. Glenn Black, a progressive and accomplished yoga expert from New York, insists that the inherent dangers in yoga actually make it unsuitable for a lot of people, despite what the health nuts tell you. So tread carefully, yogis, and be careful what you ask of your body.

 Walking. Yes, walking is excellent for your mental health, not to mention your cardiovascular fitness and overall muscle movement. But while it’s a very natural and gentle movement, it can also cause surprisingly serious injury to all parts of your body. The culprit is usually your form, and it can be difficult to know when it needs correcting and how to correct it.

As with most activities, balance is the key to avoiding pain and injury from walking. The lower part of your body is in constant motion, but what about what sits above? You may not realize how much work your core does to stabilize limb movement and support the major muscles in your upper legs, but it is working hard to allow full extension and to prevent your back from taking the brunt of the impact. If your core is weak, you can bet that you’ll start noticing more pain, and that can become chronic if you neglect it. If you’re a regular walker, consider adding a Pilates workout three times each week to get — and keep — the core stability your body needs.

Stress Relief: New Approaches to an Old Problem

Feeling tense about life? Anxious about all your obligations? Nursing a gloomy outlook? Stress, in all its shapes and forms, can dig into each corner of your life and accumulate there. As it builds, stress can cause a series of emotional and physical ailments that leave you feeling pretty helpless, so you’ll want to deal with it before it gets out of hand. If deep breathing and camomile tea aren’t cutting it, try one of these simple and effective approaches instead.

Tune in and calm down. Do you buy into the healing power of music? Pianist/composer Edward Weiss sure does, but he limits his focus to New Age piano compositions. In his opinion, this particular genre (a staple of the 1980s pop music scene that seems to be making a comeback) develops the creativity that can combat stress. “I think people always used music to reduce stress,” says Weiss, “The great thing about New Age piano is that it’s also easy to create on your own. By actually making music, students get the additional benefit of getting their creative juices flowing at the same time. It’s just a beautiful genre of music.” Weiss offers online New Age piano lessons for adults to tap into their creativity. 

But you don’t have to make your own music to reap the healing rewards of song, and you certainly don’t have to set aside a time or a special room for it. In fact, your kitchen is perfect for music therapy: uplifting music can keep you energized and positive while you cook, and listening to soothing music while you eat can trigger a relaxation response in your brain, which will make for a more enjoyable meal and better digestion. And why stop there? Take that soothing music to the bedroom, where it can help clear your mind and lull you to sleep.

Tweak your lifestyle for better sleep. And n the topic of sleep, you probably know that a solid eight hours can do wonders for your health and energy, which in turn will ease your stress levels. However, the chain doesn’t stop there. In fact, the way you spend your evening hours will determine how well you sleep through the night – and how stressful the next day will be.

Experts agree that most people need between seven and nine hours of sleep each night to maintain good mental and physical health, but so many people just can’t seem to get that much shut-eye. Why? It may have a lot to do with what you eat, read and hear right before bed. When it comes to sleep interference, caffeine is a given, but so is spicy and acidic food, which can lead to uncomfortable heartburn. Also, falling asleep to the noise and flickering screen of a television can make it more difficult to drift off, and the same goes for usingcomputer screens right before bedtime. Cutting out technology and curbing food cravings with neutral snacks may be your best bet for a sound sleep.

Stop shopping to start relaxing. Distractions are everywhere, and most involve collecting and consumption. Since one of the best ways to reduce stress is to reduce clutter, do what you can to clean up your physical and psychological space. Instead of indulging in some “retail therapy”, which can actually bring about more stress after the novelty wears off, use the time to just be on your own, without distractions. Think about what brought you to this point, get to the heart of your struggles and notice what is and isn’t working for you. You don’t need to force yourself to come up with lofty goals or sweeping solutions all in one sitting, just think about your concerns rather than burying them in clothes or gadgets.

The point here is to develop awareness, and then tap into that awareness more frequently to control your feelings and create solutions.  Once you begin to take these little pauses, you can stretch them out for deeper relaxation: attend regular yoga classes, practice meditation at home or book a weekly massage. Any of these activites will help you focus on the moment and what is happening within your body and mind, and that’s going to keep your stress at bay.

Since it’s such a major player in health and wellbeing, you need to take action if stress is consuming your life. But before you turn to medication or complicated treatment, try to tap into the simple things like perspective, self-exploration and calming your senses. Remember that you already have some powerful tools to improve your life, so use them!

How Exercise Helps You Detox

The circulatory system, the lymphatic system and the digestive system are all in charge of moving toxins out of the body, and you’ll need to stimulate all three to truly detox. While the air you breath and the food you eat have a big impact on these three systems, exercise may be your most efficient and most powerful tool for a cleaner body and disease-free life.  

How exactly does exercise detoxify?

The detox process rests on a  few aspects of exercise, namely circulation, sweat and oxygen intake. First off, moving your muscles encourages circulation: your heart pumps more nutrient-rich blood through your veins, which will help repair damaged cells, and your lymphatic fluid carries the impurities extracted from the cells to your major organs (like the kidneys and liver) to be eliminated from the body. All of this circulation leaves your body replenished, with each cell functioning at its best to protect you from illness and damage even after you finish exercising. Kind of makes you want to jump up and get moving, doesn’t it?

But better circulation is just one part of the process. Your oxygen intake spikes during aerobic exercise, which helps you detox with each breath: as you breathe in more deeply, you feed every cell in your body with life-giving oxygen, and as you breathe out forcefully, you expel toxic carbon dioxide more efficiently. Finally, when you sweat you push out toxins through your pores, leaving your skin cleaner, more radiant and more elastic. As you can see, there are a few levels of detoxification, from your vital fluids to skin cell activity; it follows that you will need to incorporate a few types of exercise to get the total body-cleansing benefit.

What exercises are best?

As mentioned earlier, aerobic exercise that gets your blood pumping and your skin sweating is ideal for detoxifying everything from the blood to your pores, plus it’s a surefire way to burn excess fat that can hold all sorts of toxins. Moreover, aerobic exercise stimulates the abdominal muscles to move food through the digestive system, and that’s an area of the body with a clear and powerful role to play in waste removal.  A 20 to 30 minute workout, three to five times each week, should be sufficient for detoxifying benefits, whether it’s biking, jogging, swimming, rowing or another favourite activity.

But while a good run will go far in your quest for a cleaner body, consider working in some slower — though  still immensely rewarding — workouts. Yoga and pilates have made waves in exercise regimens everywhere, but when it comes to the benefits they bring, muscle strengthening and better balance are only the beginning. Yoga poses stretch and compress various parts of the body, and according to experts, these alternating movements release toxins from the internal organs. A well-rounded yoga routine will take each part of the body through this detoxifying process, and as New York City yoga teacher Witold Fitz-Simon points out, “This facilitates the removal of waste products such as carbon dioxide, lactic acid and lymphatic fluid from the deep tissues and extremities of the body that a jog or bike ride just don’t reach.”

It’s no secret that fitness is an important part of life, but it’s amazing just how deeply exercise can affect our mental and physical health. And just like a balanced diet, a well-rounded fitness routine can multiply the benefits that any one activity will provide. In the end, a wholesome diet full of naturally detoxifying foods plus a great exercise regimen that sparks your internal cleaning mechanisms is your best bet for great health. The lesson here is to keep balance a priority, for it’s that balance that improves quality and fulfillment in all areas of life!