https://www.ironmanmagazine.com Bodybuilding - We Know Training Mon, 26 Feb 2024 18:50:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 Experience Unparalleled Muscle Gains with the Spirit B52 All-In-One Smith Machine https://www.ironmanmagazine.com/experience-unparalleled-muscle-gains-with-the-b52-all-in-one-smith-machine/ https://www.ironmanmagazine.com/experience-unparalleled-muscle-gains-with-the-b52-all-in-one-smith-machine/#respond Mon, 26 Feb 2024 18:45:09 +0000 https://www.ironmanmagazine.com/?p=52300 Welcome to your personal gym oasis. Introducing the Spirit B52, a powerhouse of muscle-building potential that brings the best of military spirit and cutting-edge fitness technology into one remarkable fitness machine.    This extraordinary machine combines five essential training stations – the power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° […]

The post Experience Unparalleled Muscle Gains with the Spirit B52 All-In-One Smith Machine first appeared on .

]]>
Welcome to your personal gym oasis. Introducing the Spirit B52, a powerhouse of muscle-building potential that brings the best of military spirit and cutting-edge fitness technology into one remarkable fitness machine. 

 

This extraordinary machine combines five essential training stations – the power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine – all within the same footprint as a traditional Smith machine.

Unleash Your Workout Potential:

 

The Spirit B52 isn’t just a Smith machine; it’s a mini personal gym that offers unrivaled versatility. While it’s perfect for staple exercises like the lat pulldown, bench press, bicep curl, squat, deadlift, and row, it takes your training to the next level by unlocking a world of old-school exercise variations. 

 

Imagine Smith machine leg presses, incline bench presses, Egyptian lateral raises, and behind-the-neck presses – the possibilities are endless. Versatility in exercises also keeps your routine exciting and challenging, preventing plateaus and promoting continuous muscle growth and development. 

 

With the integration of five independent training systems into one, the Spirit B52 simplifies achieving both traditional strength training and functional training. Whether using the Smith machine or power rack for muscle hypertrophy and strength building, or the cable pulley system, multi-grip pull-up bar, and landmine for functional strength training, you have versatile options at your fingertips. 

 

Functional strength exercises, a perfect complement to traditional strength training, significantly boost core strength and stability while effectively reducing the risk of injury. Functional strength exercises also enhance overall athleticism and everyday functionality, translating into improved performance in sports and daily activities. 

 

With the Spirit B52, you can explore new horizons and push your limits to achieve extraordinary gains.

 

 

 

 

Designed for All Fitness Levels:

 

We understand that fitness journeys are as unique as the individuals embarking on them. 

 

That’s why the Spirit B52 is designed to cater to both experts and beginners alike. Unlike other combo equipment structures, this Smith machine is not just a novelty. It’s a serious piece of equipment that can support up to 1,000 pounds on the J-hooks, ensuring even the most experienced trainees can challenge their limits and achieve remarkable progress while doing free-weight barbell movements.

 

This enables users to safely and effectively push their limits and make progress toward their fitness goals.

 

 

 

Built to Last:

 

Just like its namesake, the Spirit B52 bomber, this Smith machine is built to stand the test of time. Major Fitness has meticulously crafted this machine with the utmost attention to detail and quality. From the robust construction to the durable materials, every aspect of the Spirit B52 exudes strength and reliability. Durable construction ensures longevity, making it a wise investment for long-term fitness goals

 

You can trust that this Smith machine will be remembered and utilized for years to come, just like its iconic namesake.

 

 

Here is a list of other benefits of having a Spirit B52

 

Key Benefits: 

 

1. Streamlined Workouts

 

With all-in-one functionality, the Spirit B52 eliminates the need for multiple pieces of equipment, streamlining your workout space and making it more efficient and organized. This saves space in your home gym or commercial facility, allowing for a more focused and effective training environment.

 

2. Time-Efficient Training

 

Say goodbye to waiting for equipment or transitioning between exercises. The Spirit B52’s seamless transitions between training stations allow for quicker workouts, maximizing your time in the gym. This increases workout efficiency, making it easier to stay consistent with your training regimen, even with a busy schedule.

 

3. Professional-quality Training at Home

 

Bring the quality and versatility of a commercial gym into the comfort of your own home. The Spirit B52 provides professional-grade training options without the need for expensive gym memberships or travel time.

 

4. Personalized Training Experience: 

 

With its adjustable settings and versatile training options, the Spirit B52 allows you to tailor your workouts to your specific goals and preferences. Whether you’re focusing on strength, endurance, or functional fitness, this machine adapts to your needs. 

 

This can promote adherence to your fitness routine by offering variety and customization, ensuring you stay engaged and motivated to reach your goals.

 

 

 

 

Unlock Your Potential:

 

Don’t settle for mediocrity in your training routine. Upgrade to the Spirit B52 All-In-One Smith Machine and experience the ultimate fusion of versatility, durability, and functionality. Whether you’re a seasoned fitness enthusiast or just starting your fitness journey, the B52 will be your trusted partner in achieving unparalleled gains. 

 

Transform your workouts, push your boundaries, and unlock your true potential with the B52 All-In-One Smith Machine.

 

Invest in excellence. Invest in the B52 All-In-One Smith Machine. Your journey to extraordinary gains starts now.

 

 

 

 

The post Experience Unparalleled Muscle Gains with the Spirit B52 All-In-One Smith Machine first appeared on .

]]>
https://www.ironmanmagazine.com/experience-unparalleled-muscle-gains-with-the-b52-all-in-one-smith-machine/feed/ 0
Build Bigger Legs: Tips to Grow Stronger and Bigger Legs https://www.ironmanmagazine.com/build-bigger-legs-tips-to-grow-stronger-and-bigger-legs/ https://www.ironmanmagazine.com/build-bigger-legs-tips-to-grow-stronger-and-bigger-legs/#respond Mon, 26 Feb 2024 18:00:13 +0000 https://www.ironmanmagazine.com/?p=52321 In bodybuilding, legs are the sturdy foundation upon which our physique stands. However, due to factors like genetics and lifestyle, some bodybuilders may have weak and thinner legs that cannot support their fitness performance and enhance aesthetics, hence the need to grow them bigger.   Bigger legs enhance your physique and improve stability, posture, and […]

The post Build Bigger Legs: Tips to Grow Stronger and Bigger Legs first appeared on .

]]>
In bodybuilding, legs are the sturdy foundation upon which our physique stands. However, due to factors like genetics and lifestyle, some bodybuilders may have weak and thinner legs that cannot support their fitness performance and enhance aesthetics, hence the need to grow them bigger.

 

Bigger legs enhance your physique and improve stability, posture, and athletic performance.  They also provide a solid base for strength and power in various exercises. 

 

But how do you grow your legs bigger?

 

This article explores various proven strategies and tips to help you grow your leg bigger and stronger, from targeted exercises that engage every muscle group in your legs to key principles of progressive overload and recovery.

 

Why Training Legs is Important

 

Working out the legs is crucial for overall fitness and contributes to several health benefits. Here are five reasons why incorporating leg workouts into your fitness routine is important:

 

1. Build Muscles

 

Training your legs with compound exercises such as squats and deadlifts recruits a large muscle group, which helps produce elevated testosterone and cortisol hormones.  Testosterone hormones help in increasing muscle mass growth and strength.

 

Besides the production of hormones,  legs contain some large muscle groups like the quadriceps, hamstrings, and glutes. The engagement of these muscles in leg exercises alone promotes muscle development and increases overall strength.

 

 

2. Burns More Calories

 

Working out your leg muscles, such as the hamstring, calves, quads, and glutes, requires significant energy.

 

Training legs elevates your heart rate and metabolism, burning more calories to generate the energy required during and even after the workout. As a result,  you promote weight and fat loss and lean mass development.

 

A study tracked certain athletes’ metabolism and energy expenditure after heavy resistance training to prove this fact. The findings showed that after 90 minutes of working out with compound exercises like squats and deadlifts, the participants’ metabolic rates and energy increased and kept increasing for several hours afterward.

 

 

3. Builds a Balanced Physique

 

Performing unilateral leg workouts builds strong and well-defined legs, which creates a sense of proportion to the upper body. This contributes to an aesthetically pleasing physique and avoids an imbalanced appearance where the upper body is significantly larger than the lower body.

 

 

4. Improves athletic Performance

 

Many sports and athletic activities require a powerful lower body to produce more strength when weight lifting.

 

Training your legs improves lower body strength, which helps improve performance in activities like running, jumping, and workouts that involve lateral movements like bench pressing.

 

 

5.  Prevents injury and supports Joint Health

 

Muscle imbalances, poor coordination, and inflexibility can increase the chances of getting lower back pain and injuries in the gym.

 

Working out your legs with squats and deadlifts can strengthen and develop the muscles around the weak knee joints, providing stability to these joints, preventing injuries, and ensuring the longevity of your fitness journey. 

 

Leg exercise also rectifies muscle imbalances caused by poor training strategies and unilateral training that predominantly uses one leg, which might contribute to injury prevention.

 

 

 

5 Tips for Growing Bigger Legs

 

Now that you understand why you should train your legs, let’s learn six tips to help you build stronger bigger legs. These tips include the following.

 

1. Warm Up First

 

Like any other body part, leg training requires some warm-up to prepare it for major workouts and prevent the risk of injury during and after the workout.

 

Warming up dilates your blood vessels, allowing more blood to flow through your muscles to the legs. This increased blood flow delivers oxygen and nutrients to the working muscles, providing strength for training to grow bigger legs.

 

Before proceeding to compound exercises like calf raises, warm up by doing dynamic stretches or cardio exercises like walking on a treadmill at a steady pace, jumping, and cycling. 

 

Besides supplying nutrients to your legs, warm-up exercises will warm your muscles and make them more elastic.  Warm and elastic muscles prevent injuries related to exercising with cold muscles and make them less likely to suffer damage.

 

2. Focus on Compound Workouts

 

Compound functional exercises are the best way to build and develop stronger and bigger legs. They recruit more muscle fibers and activate multiple muscle groups at once with a greater load than isolation exercises.

 

The increased recruitment and activation of leg muscles leads to more significant muscle growth and development. For instance, movements like squats and lunges simultaneously engage the quadriceps, hamstrings, glutes, and calf muscles to grow bigger muscles.

 

Along with compound exercises, consider adding various movement patterns throughout different directions of motion. For instance, for extension movement, add lunge or squat; for flexion movement, add hamstring curls; for hip hinges, incorporate deadlifts and plantarflexion; do calf raises and box jumps.

 

These exercises will help establish a foundation for your session and provide diversity in the targeted leg muscles to enhance performance, strength, and flexibility.

 

3. Emphasize Progressive Overloads

 

When planning to start leg exercise, focus on progressive overload–the gradual increase of the weight and the intensity of your workout over time. 

 

By consistently challenging leg muscles with heavier weights or increased resistance, you induce microscopic damage to muscle fibers. The body responds by repairing the damaged tissue by building new muscle tissue and recruiting more muscle fibers, resulting in larger and more developed legs.

 

 

4. Train Legs Unilaterally

 

It is common to train one leg more than the other because we all have one dominant side.

 

While it may seem good, it may cause muscle imbalances and bad posture, leading to injuries when training.

 

To avoid such, ensure you train your legs unilaterally by incorporating unilateral exercises such as single-leg deadlifts, dumbbell lunges and single-leg squats to ensure both legs develop muscle evenly.

 

5. Do Isolation Exercises 

 

Isolation exercises such as leg extension and curl machines help to perfect the definition of leg muscles such as hamstring and quadriceps.

 

After compound exercises, do isolation exercises at a light to moderate resistance and in higher repetition.

 

 

 

 

Top 5 Leg Exercises for Stronger and Bigger Legs

 

 

Below are the five best exercises for your legs. When performed correctly, they will help your legs grow stronger and bigger. They include:

 

1. Romanian Dumbbell Deadlift

 

A Romanian dumbbell deadlift is an excellent workout for building your glutes, lower back, and primarily the hamstring.

 

How to Do Romanian Dumbbell Deadlift

 

  1. Start with your feet shoulder-width apart, holding a dumbbell in each hand. Your palm should be facing your thighs and your core engaged.

 

  1. Slightly bend your knees and hinge at your hips to slowly lower the dumbbells around the middle of your shins. Your back should stay stared.

 

  1. Slowly raise to the starting point while focusing on your glutes and hamstring muscles. 

 

  1. Perform 3 sets of 8- 12 repetitions.

 

This exercise is for intermediate and advanced bodybuilders. If you are a beginner, consider starting with body weight or light weights to prevent injury and back pain.

 

 

2. Barbell Squat

 

Barbell squat is a compound exercise that targets the quad, glutes, hamstring, calves, abdominals, and lower back. If you are new to it, start without workout equipment and gradually introduce the weight with time.

 

How to Do Barbell Squats

 

  1. Place the barbell on the squat rack at about chest height and move two steps back

 

  1. Approach the bar and duck underneath it.

 

  1. Lift the barbell off the rack and position it across your upper back, just below the base of your neck. Grip the bar with both hands slightly wider than shoulder-width apart. Ensure your wrists are straight.

 

  1. Take a step or two back, ensuring your feet are stable and you have enough space to perform the squat.

 

      5. Set your feet shoulder-width apart or slightly wider. Your toes can point slightly outward.

 

  1. Lower your body by slowly pushing your hips back and bending your knees. Keep your knees tracking over your toes, and aim to descend until your thighs are parallel to the ground or lower.

 

  1. Push through your heels and drive your hips forward to return to the starting position.

 

  1. Do 2 to 3 sets of 8-12 reps.

 

 

3. Leg Press

 

Leg press primarily targets the quads, glutes, and hamstrings. It challenges your leg muscles to grow bigger by allowing you to add volume (weight)to your legs without loading the spine since it involves a leg press machine.

 

How to Perform Leg Press

 

  1. Sit on the leg press machine with your back and head resting against the seat.

 

  1. Put your feet shoulder-width apart on the footplate. Your feet should bend at an angle of 90 degrees, and your toes should point straight ahead or slightly outward, depending on your comfort.

 

  1. Grasp the handles on the sides of the seat for stability and slowly push the footplate away from you by extending your knees until your feet are straight. Your core should be engaged.

 

  1. Hold for 3 seconds before bending your knees to return to the starting point. 

 

  1. Extend your knees without locking them and ensure they remain on the footplate the entire exercise. Repeat the leg press 8-12 repetitions of 2-3 sets.

 

 

4. Lunge

 

Lunges are great lower-body exercises for beginners and advanced bodybuilders. You can add weights as you progress, such as holding a pair of dumbbells in each hand.

 

Lunges work on the quadriceps, hamstrings, glutes, and calves. They also engage the core for stability.

 

How to Perform Lunges

 

  1. Stand with your feet hip-width apart and your shoulders back and chest up.

 

  1. Step forward with your right foot and bend your knee at a 90-degree angle. Your back knee should also be bent at 90 degrees and close to, but not touch the ground.

 

  1. Keep your front knee above your ankle, and make sure it doesn’t extend past your toes.

 

  1. Push off with your front foot to return to the starting position.

 

  1. Switch sides and repeat the lunge on the other leg by stepping forward with your left foot.

 

 

5. Bulgarian Split Squat

 

The Bulgarian split squat is a variation of the traditional lunge that emphasizes the muscles of one leg at a time. This exercise targets the quadriceps, hamstrings, glutes, and stabilizing muscles.

 

 How to perform the Bulgarian split squat

 

  1. Place a bench in front of you and stand about two feet away with your back facing it.

 

  1. Place your right foot behind you on the bench, with the top of your foot resting on the surface. The toes of your back foot should be pointing down.

 

  1. Position your left leg far enough in front and bend to your knee to lower your body as low as possible. Your front knee should be directly above your ankle, and your chest, hip, and shoulder should be facing outwards.

 

  1. Push through your front foot to return to the starting position, straightening your front leg.

 

  1. Switch legs and perform the same movement on the other leg by switching the position of your feet.

 

Several workouts can help you develop bigger legs that you can’t lean in a single session. Apart from the workout mentioned above, other leg exercises to build bigger legs include:

 

 

Like any other body part, train your legs two to three days a week to give your muscles ample time to recover from damage caused during training and allow muscles to adapt and grow.

 

 

 

 

Conclusion

 

Building stronger and bigger legs requires a strategic and well-rounded approach encompassing various aspects of fitness, including training, nutrition, and recovery.

 

Prioritize compound exercises like squats, lunges, and deadlifts, which engage multiple muscle groups simultaneously. These movements stimulate greater muscle activation and contribute to overall leg strength and size.

 

Also, apply the principle of progressive overload by gradually increasing the resistance, intensity, or volume of your workouts.

 

Additionally,  include isolation exercises and training your legs at least 2 to 3 times weekly.

 

 

 

 

The post Build Bigger Legs: Tips to Grow Stronger and Bigger Legs first appeared on .

]]>
https://www.ironmanmagazine.com/build-bigger-legs-tips-to-grow-stronger-and-bigger-legs/feed/ 0
Why You Should Start Meal Prepping Today https://www.ironmanmagazine.com/why-you-should-start-meal-prepping-today/ https://www.ironmanmagazine.com/why-you-should-start-meal-prepping-today/#respond Thu, 22 Feb 2024 18:00:14 +0000 https://www.ironmanmagazine.com/?p=52288 If you want to have healthy meals without spending time cooking and money on takeouts and dining, try meal-prepping your food! It is a strategic and proactive approach to planning and preparing meals in advance.   Meal prepping is a practical solution for individuals seeking a healthier, more organized lifestyle. This guide explains what meal-prepping […]

The post Why You Should Start Meal Prepping Today first appeared on .

]]>
If you want to have healthy meals without spending time cooking and money on takeouts and dining, try meal-prepping your food! It is a strategic and proactive approach to planning and preparing meals in advance.

 

Meal prepping is a practical solution for individuals seeking a healthier, more organized lifestyle. This guide explains what meal-prepping is, its benefits, the foods to meal prep, how to get started with meal prep, and the steps involved. 

 

What is Meal Prepping? 

 

Meal prepping is a proactive approach to planning and preparing meals in advance and then dividing them into portions to be eaten later. For instance, preparing lunch meals on the weekend for the next seven days and portioning them out. Instead of cooking or buying chunky food, you just grab and eat what you have already prepared.

 

Meal prepping is popular among those with busy schedules, fitness enthusiasts, and anyone looking to maintain a balanced and nutritious diet. It saves time because you don’t have to cook after coming from the gym or work, makes you plan your meals. By planning them, you can make healthier choices. 

 

Meal Prepping Benefits

 

Below are six reasons why you should start meal prep. These reasons include the following:

 

1. Meal Prep Saves Time

 

Imagine coming home from the gym and realizing that you have 45 minutes to prepare and go to work, yet you are hungry and have no ready food to eat.

 

While it could take 15-20 minutes to cook even a quick meal, you can warm up your meal prep in 2 – 3 minutes so you can eat and keep moving! Meal prepping eliminates the need to cook from scratch daily, saving time on meal preparation during busy days.

 

2. Meal Prep Saves Money

 

Meal preps save you money because instead of dining out, you buy ingredients in bulk and cook in larger quantities to reduce the need for frequent dining out or ordering takeout.

 

Take-out food adds up over time and your typical food choices are unhealthy.  

 

3. It Contributes to a Healthy, Balanced Diet

 

Most takeout meals are calorie-laden. When you are hungry, you are more likely to eat a large portion. This may contribute to weight gain or increased belly fat, hindering your fitness goal, especially to lose weight or have a visible six-pack.

 

Planning and preparing meals in advance, as in the case of meal prep, allows you to create balanced diets that include a mix of macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals).

 

This balanced approach helps satisfy hunger, control cravings, and supports overall health.

 

4. Portion Control

 

When you order food, you are likely to eat all the portions since you paid for it, even if it’s more than what you usually eat at home.

 

Meal prep allows portioning of meals during the prepping process, which helps control the portion sizes you eat, preventing overeating and supporting weight management goals.

 

 

What Foods Can I Meal Prep?

 

You can meal prep foods to suit your fitness goals, dietary preferences, nutritional needs, and taste preferences. Here are some categories of foods that are commonly included in meal prep:

 

1. Proteins

 

  • Chicken stir
  • Lean ground turkey or beef
  • Roasted salmon or other fish
  • Tofu or tempeh for vegetarian or vegan options
  • Hard-boiled eggs

 

2. Carbohydrates

 

  • Quinoa
  • Brown rice
  • Farro
  • Sweet potatoes or regular potatoes (roasted or baked)
  • Whole wheat or multigrain pasta
  • Oats with fruits and nuts
  • Whole grain pancakes or waffles 

 

3. Vegetables

 

  • Roasted or grilled vegetables (such as broccoli, cauliflower, bell peppers, zucchini)
  • Lentils (green or red lentils)
  • Steamed or sautéed greens (spinach, kale, Swiss chard)
  • Raw vegetables for salads or snacking (carrots, cucumber, cherry tomatoes)
  • Stir-fried mixed vegetables

 

4. Legumes

 

  • Cooked and seasoned beans (black beans, chickpeas, kidney beans)
  • Hummus for dipping or spreading on wraps

 

5. Healthy Fats

 

  • Avocado slices or guacamole
  • Nuts and seeds (almonds, walnuts, chia seeds)
  • Olive oil or vinaigrette for salads

 

6. Dairy or Dairy Alternatives

 

  • Greek yogurt 
  • Cheese (sliced, grated, or cubed)
  • Cottage cheese

 

 

 

How to Get Started with Meal Prep and Steps Involved

 

Below are five steps of meal prepping:

 

1. Decide the Types of Foods for Meal Prep

 

While selecting the foods, consider your nutritional needs, dietary preferences, the eating meals you want to streamline cooking (breakfast, lunch, dinner, snacks), and any specific fitness or health goals you may have.

 

If your fitness goal is to build muscles, consider balancing macronutrients (proteins, carbohydrates, and fats) with proteins occupying most of your meal. For instance, you can choose vegetables, lean proteins, and healthy fats.

 

Once you are done with meal selection, make your menu or meal ideas to guide your grocery shopping and meal preparation. The menu should be simple to save time, with meals structured around seasonal produce.

 

 

2. Determine Your Prep Method

 

There are various meal-prepping methods you can choose from, depending on the foods you plan to meal prep. Decide on the method of meal preparation that suits your lifestyle and preferences. Common methods include: 

 

Make-ahead -Meal 

This meal prep method serves those with little time to prepare meals during the week. Here, you cook your meal in advance so that when mealtime comes, you only reheat it instead of cooking from scratch. For instance, meal preparing a soup for weeknight dinners.

 

Individually Portioned Meal 

This approach involves dividing larger quantities of cooked or prepared food into single-serving portions and storing them to be eaten later.  It is suitable for those who prefer grab-and-go meals since they have no time to cook and those with health goals, such as bodybuilders looking to add lean muscles.

 

Component Meal Prep 

Component prep, also known as ready-to-cook, is where you cook individual ingredients that can be combined in different ways to cook throughout the week. For instance, instead of chopping onions, chills, and peppers daily, you prepare them in advance on a single day.

 

Batch Cooking or Freezing

Batch cooking and freezing involve cooking larger quantities of food at once and then portioning it for storage for later use. This approach is useful when you have busy schedules and are looking to save time on daily cooking or are interested in having convenient, ready-to-eat meals available. 

 

The techniques of meal preparation are also essential when meal prepping. Consider cooking techniques such as grilling, roasting, baking, steaming, or sautéing based on your chosen foods.

 

3. Choose a Day for Meal Prepping

 

Many people prefer to meal prep on weekends when they have more time, but if weekends don’t work for you, select a day that works best for your schedule.

 

You should select that day by considering the shelf life of the foods you’re preparing and plan accordingly. If some items you need have a shorter shelf life, meal prep the day you shop. So after shopping, you immediately begin cooking.

 

4. Go shopping

 

Now that you’ve created your shopping list using the types of food you’ve selected and the method of meal prep you want, it’s time to go shopping for the food ingredients and storage containers.

 

With your detailed shopping list, buy all the ingredients you need, considering quantities for the number of servings you intend to prepare. You can buy foods like quinoa, whole grains, precooked chicken sausage, eggs, brown rice, olive oil, and onions.

 

Purchase a variety of containers suitable for storing different types of foods. Choose containers that are airtight, leak-proof, and microwave-safe for reheating.

 

5. Prepare and Store

 

Once you’ve prepared the ingredients, begin cooking.

 

After cooking, allow the cooked food to cool before storing it to prevent condensation, which can affect the quality of stored food. Portion the meals into the selected meal prep containers labeled with the date of preparation for easy tracking.

 

Store meals in the refrigerator for short-term use or in the freezer for longer-term storage; organize your refrigerator or freezer with the oldest meals at the front for easier rotation. 

 

Be mindful of the recommended storage times for different types of food to maintain freshness and safety. Vegetables like onions and peppers packed in airtight containers can stay two to three days a refrigerator before going bad, while heartier veggies like winter squash and chopped carrots will stay a little longer.

 

Foods like cooked seafood, poultry, grains, and meat should be consumed within four days, and ensure they are reheated at 165℉ before eating.

 

 

 

Conclusion

 

Meal prepping streamlines cooking by optimizing time, minimizing decision-making,  saving time and effort, and contributing to more consistent and healthier eating habits.

 

While meal prepping can be a valuable tool in weight control, it should be combined with other healthy lifestyle habits, including regular physical activity and mindful eating practices. 

 

Additionally, individual dietary needs vary, so it’s advisable to consult with a healthcare professional for personalized guidance based on your specific goals and health status.

 

 

 

 

The post Why You Should Start Meal Prepping Today first appeared on .

]]>
https://www.ironmanmagazine.com/why-you-should-start-meal-prepping-today/feed/ 0
Six-pack Abs Secrets: Tips and Diet For Chiseled Core https://www.ironmanmagazine.com/six-pack-abs-secrets-tips-and-diet-for-chiseled-core/ https://www.ironmanmagazine.com/six-pack-abs-secrets-tips-and-diet-for-chiseled-core/#respond Thu, 08 Feb 2024 17:00:45 +0000 https://www.ironmanmagazine.com/?p=52279 Achieving a defined six-pack involves a combination of proper nutrition, regular exercise, and overall healthy lifestyle choices.    This article takes you to the secrets that can contribute to the sustainable development of a defined six-pack: proper nutrition, regular exercise, and a holistic approach to a healthy lifestyle.      What Makes Six-Pack Visible   […]

The post Six-pack Abs Secrets: Tips and Diet For Chiseled Core first appeared on .

]]>
Achieving a defined six-pack involves a combination of proper nutrition, regular exercise, and overall healthy lifestyle choices. 

 

This article takes you to the secrets that can contribute to the sustainable development of a defined six-pack: proper nutrition, regular exercise, and a holistic approach to a healthy lifestyle. 

 

 

What Makes Six-Pack Visible

 

Besides regular training of rectus abdominis for strength, six-pack visibility is influenced by other factors, including the following.

 

Subcutaneous Belly Fat

 

Subcutaneous belly fat is the layer of fat beneath the skin. This belly fat determines the visibility of abdominal muscles.

 

To reveal a six-pack, you need to have a lower body fat percentage than the one required for general health benefits. This means you should have a body fat percentage of 10-12 for men and 16-20 for women, which is way below the average range.

 

According to a study, the average body fat percentage range is 17.6–25.3% for men and 28.8–35.7% for women. 

 

Genetics 

 

Genetics determines the distribution and storage of body fat in the body. You may store fat in the hips or other abdominal muscles, depending on your genetics. 

 

If you naturally store fat in the hips or thighs, achieving a visible six-pack will be more challenging.

 

Sleep

 

Lack of sleep can lead to imbalances in hormones such as ghrelin and leptin, which may contribute to increased appetite and cravings for unhealthy foods. Overeating and unhealthy foods can lead to belly fat, reducing your effort of having visible six-packs and overall weight loss.

In contrast, adequate sleep is a supportive factor in managing overall body weight and reducing belly fat. 

 

Calorie Intake

 

Achieving visible abs involves consuming fewer calories than your body needs for maintenance to create a caloric deficit. A caloric deficit leads to using stored fat for energy, revealing your abdominal definition.

 

Failure to manage your caloric intake will create a caloric surplus, leading to more fat storage, which can prevent the visibility of your six-pack abs

 

Other factors affecting six-pack abs visibility include stress and visceral fat.

 

 

Tips and Strategies for Getting Six-Pack

 

Below are some strategies and tips to help you get six-pack abs.

 

1) Design a Comprehensive Training Routine

 

Design a thorough training program you can perform 2-3 times a week. The routine should be simple and incorporated with static and dynamic exercises such as squats, planks, wall sits, bridge, calf raise hold, crunches, leg raises, Russian twists, back extensions, and hip lifts.

 

Once you have designed the program, perform 3 sets of one static and 3 sets of 12 repetitions for dynamic exercises. 

 

2) Exercise with Weights and Cardio Exercises

 

Doing cardio as interval workouts combined with abdominal exercises is one of the best ways to burn fat.

 

Interval workouts involve short bursts of intense exercise followed by periods of rest or lower-intensity activity. This exercise elevates heart rate, which leads to higher caloric expenditure, contributing to overall fat loss and reducing abdominal fat.

 

Training with weights, like in the case of strength training, stimulates muscle growth. Stress from weighted exercises creates micro-tears in the muscle fibers of the abdominal muscles. As these fibers repair and grow, the overall size and definition of the abdominal muscles improve.

 

 

3) Hydrate with Water

Dehydration can lead to fatigue, decreased endurance, and impaired strength during workouts. Staying hydrated can help you maintain energy levels and get the most out of your training sessions, including ab-focused exercises.

 

Also, drinking water instead of sugary drinks can help you lose weight, potentially helping you to reveal your abdominal muscles.

 

4) Have Enough Sleep

 

Sleep is also one of the tips for getting six-pack abs.  It is crucial for maintaining stress-related hormones and appetite balance. Insufficient sleep can lead to increased cortisol, a stress hormone that contributes to fat retention, particularly in the abdominal area, which may prevent visible abs.

 

Adequate sleep supports the release of growth hormone, which is essential for muscle development and fat metabolism, promoting six packs.

 

Sufficient sleep also allows for optimal recovery of muscle tissues, including abs muscles that may have experienced micro-tears during workouts. Get the recommended enough sleep of 7-8 hours per night to promote weight and fat loss to achieve a six-pack.

 

 

How to Eat for Defined Six Back

 

To show abdominal muscles, you need low body fat, and a regular workout is not the only factor to get you there. What you eat and how many calories you eat also play a crucial role in building visible six-pack abs.

 

Ensure a balanced intake of macronutrients (carbohydrates, proteins, and fats), with protein being the most significant portion since it is the most valuable macronutrient, especially for bodybuilders.

 

When you engage in strength training workouts, you damage the muscle fibers. Protein stimulates muscle synthesis, promoting muscle repair and growth, which might result in visible abs.

 

Protein makes you satiety, keeping you fuller for a long time. This reduces snacking between meals, contributing to the weight and fat loss necessary for a six-pack.

 

Include lean protein foods such as chicken, turkey, fish, eggs, lentils, and tofu in your diet.

 

Most people, including bodybuilders, believe carbohydrates can lead to weight gain, which is invalid.  Consuming adequate carbohydrates ensures you have the energy required for intense workouts to build chisel abs. Eat complex carbs like whole grains, vegetables, and fruits.

 

Healthy fats, primarily monounsaturated and polyunsaturated, like olive oil, fish oil, nuts, avocados, and seeds, are also essential for getting a six-pack. They aid in producing metabolism and muscle growth hormones, such as testosterone.

 

Additionally, they improve insulin sensitivity, which is vital in burning belly fat to reveal six-pack abs.

 

The portion of the meal you eat in a single session and its timing also matters. If you eat frequently and in large portions, you are likely to gain more weight. Instead, eat smaller, balanced meals every 3-4 hours to keep your metabolism active, and use smaller plates to help control portions to avoid overeating.

 

You also need to control the amount of calories you consume since a visible six-pack requires your body to have low body fat, which is attained when your body is in a caloric deficit state.

 

If you plan to train 3-5 days a week as a beginner, consume 13 calories per pound of body weight to create a moderate calorie deficit.  For advanced bodybuilders, you may reduce it to 9 to 10 calories per pound of body weight. However, do not go into an extreme deficit. Too much can lead to muscle loss. 

 

 

 

 

What to Eat to Acquire Six-Packs

 

 Here are five foods that can contribute to developing six-pack muscles.

 

1) Fatty Fish

Fatty fish, like tuna, salmon, sardine, and mackerel are rich in omega-3 fatty acids, which aid in fat loss and promote heart health and brain function. 

 

It is also packed with anti-inflammatory properties that help reduce inflammation and provide high-quality protein essential for muscle building and repair.

 

When consumed, you will reduce belly fat and improve your brain function and heart health. The research also suggests its protein can make one satiety for a long time, reducing appetite and increasing weight loss.

 

 

2) Whole Grains

 

Whole grains like Quinoa, brown rice, oats and whole wheat are excellent sources of complex carbohydrates and fiber.

 

The carbohydrates provide a sustained release of energy for intense workouts, and fiber aids in maintaining stable blood sugar levels, promoting digestion, and helping control appetite—all of these support overall weight management and enhance fat loss.

 

Besides, whole grains contain antioxidants, vitamins and minerals. Antioxidants protect cells from oxidative stress and inflammation. Reduced inflammation promotes muscle recovery after intense workouts, reducing muscle soreness.

 

 

3) Legumes

 

Legumes are a nutritional powerhouse containing plant-based protein, fiber, and complex carbohydrates. They also contain proteins, vitamins, antioxidants, minerals, low fat, and calories.

 

Adequate consumption of legumes can promote weight loss since they are low in calories. The fiber aids digestion and helps control appetite, while protein offers a satiating feeling, reducing snacking between meals to promote weight loss.

 

Legumes include lentils, peas, chickpeas, soy nuts, and black beans.

 

 

4) Nuts

 

Nuts like almonds, walnuts, and pistachios are packed with healthy fats, protein, and fiber, all of which are beneficial for getting chisel abs. Combining these nutrients helps provide the long-lasting energy required for intense six-pack training and promotes the satiety needed to prevent overeating for fat burning to occur.

 

Including them in your diet can support your workout efforts, especially if you are engaging in strength training to develop abdominal muscles.

 

 

5) Fruits and Vegetables

 

Vegetables and fruits are nutrient-dense. They are low in calories and saturated fat but rich in vitamins, minerals, fiber, and antioxidants.

 

Low calories and high fiber make fruits and vegetables ideal for a calorie-controlled diet, helping you to achieve a lean physique necessary for visible abdominal muscles.

 

Aim for various colorful fruits and vegetables to ensure a broad spectrum of nutrients. Incorporate fruits and vegetables like watermelon, broccoli, asparagus, berries, and apples into your daily diet.

 

 

 

 

Foods to Avoid for Six-Pack Abs

 

Achieving well-defined abs is not only about the foods you should include in your diet but also about avoiding or minimizing certain foods that may hinder your fitness progress. Here are some foods to consider limiting or avoiding when working towards getting defined abs:

 

 

Highly Refined Foods

 

Unlike whole grains, refined foods, such as white bread, pastries, and sugary cereals, are stripped of their nutrients when processed to increase their shelf life.  

 

Compared to whole grains, refined foods have low fiber and lack some essential nutrients. Research shows that lacking these crucial nutrients can increase fat belly storage and may make achieving a lower body fat percentage required for getting a six-pack harder.

 

Refined foods also can cause rapid spikes in blood sugar levels, which may affect the absorption of nutrients in the body, leading to weight gain.

 

Sugary Beverages

 

Sugar-sweetened beverages like soda, energy drinks, and sweetened juices add significant empty calories and sugar to your diet. The excess sugar intake and calories may contribute to weight gain and interfere with your efforts to achieve visible abs.

 

Besides, excessive sugary drink intake is linked to increased belly fat and weight loss; it also slows down metabolism and fat burning.

 

Fried and Greasy Foods

 

Fried foods like French fries and chicken strips often contain unhealthy saturated and trans fats. These unhealthy fats contribute to a high risk of heart disease, inflammation, and weight gain.

 

Opt for healthier cooking methods like grilling, baking, or steaming.

 

Excessive Alcohol

 

While moderate alcohol consumption may not be an issue for everyone, excessive alcohol intake contributes to empty calorie consumption and dehydration, potentially leading to a large waistline. According to research, people who drank alcohol excessively every time they went on an outing were more likely to gain belly fat than those who drank two drinks on each outing. 

 

Excessive alcohol can also cause impaired judgment, leading to poor food choices that might stall your progress toward your fitness goal.

 

 

Conclusion

 

Achieving a six-pack is not just about exercise; nutrition plays a crucial role. A balanced and calorie-controlled diet, rich in nutrient-dense foods, supports your fitness efforts by providing the necessary nutrients and fuel for workouts and aiding recovery. 

 

Additionally, individual responses to exercise can vary, so it’s advisable to consult with a fitness professional for personalized guidance based on your specific needs and fitness goals.

 

 

 

 

The post Six-pack Abs Secrets: Tips and Diet For Chiseled Core first appeared on .

]]>
https://www.ironmanmagazine.com/six-pack-abs-secrets-tips-and-diet-for-chiseled-core/feed/ 0
Adding Supersets to Your Strength Training https://www.ironmanmagazine.com/adding-supersets-to-your-strength-training/ https://www.ironmanmagazine.com/adding-supersets-to-your-strength-training/#respond Mon, 05 Feb 2024 21:19:47 +0000 https://www.ironmanmagazine.com/?p=52274 If you’re ready to elevate your strength training game, boost muscle growth, and burn calories in record time, then it’s time you add supersets to your workout routine.   Supersets are a game-changing technique in the fitness realm that seamlessly blends exercises, one after another, in a strategic muscle engagement. This workout challenges muscles to […]

The post Adding Supersets to Your Strength Training first appeared on .

]]>
If you’re ready to elevate your strength training game, boost muscle growth, and burn calories in record time, then it’s time you add supersets to your workout routine.

 

Supersets are a game-changing technique in the fitness realm that seamlessly blends exercises, one after another, in a strategic muscle engagement. This workout challenges muscles to grow, promotes fat loss, and takes strength training to new heights.

 

This article provides more information about supersets.  It explores the many benefits of supersets, types of supersets, mistakes to avoid when performing supersets, and various superset workouts tailored to suit different fitness goals.

 

What are Supersets?

 

Supersets are strength training or bodybuilding techniques where you perform two different exercises back-to-back with little to no rest in between. The two exercises in a superset can target the same muscles (agonistic superset) or opposing muscles (antagonistic superset).

 

Unlike traditional strength training workouts, supersets have you perform the first set in the first exercise before moving to the first set in the second exercise, then right back to the second set in the first exercise, then to the second set in the second exercise, and so on.  By doing so, the supersets increase the aerobic intensity of your workout, save time, and keep the heart rate elevated, maximizing your fitness gains.

 

The number of sets in supersets is similar to a traditional resistance training program; however, the resting duration is shortened between the sets. This suits you if you have limited time to do more in a single session.

 

Types of Supersets

 

There are different types of supersets you can try depending on your fitness goals. Here are three types of supersets you should consider adding to your workout routine for fat loss, muscle strength, and development.

 

Antagonistic Supersets

 

Antagonistic supersets, also known as push-pull supersets, involve performing two exercises back to back, targeting opposing muscle groups one after the other. For instance, pairing pull-ups for chest and shoulder muscles with pull-ups for back and biceps muscles, bench presses with barbell rows, or bicep curls with tricep dips.

 

Isolation- Compound Superset

 

Isolation –compound supersets pair an isolation exercise (targeting a specific muscle) with a compound exercise (involving multiple muscle groups). For instance, doing lateral raises followed by bench presses or biceps curls with seated rows.

 

Any of the workouts (isolation or compound) can come first. However, if you start with an isolation exercise (also known as pre-exhaustion superset), for instance, bicep curls, your biceps can get fatigued and may run out of energy. This will make the performance of rows challenging, forcing you to rely on back muscles to perform rows.  

 

Starting with a compound workout, also known as a post-exhaustion superset, is more beneficial than starting with an isolation exercise. It allows you to fatigue the muscle you want to focus on with a compound workout before targeting it with a specific isolation workout. Doing so adds an extra blast of work to that muscle, which is required for muscle growth and strength.

 

Besides, compound exercises are more significant exercises recruiting multiple muscles. They need good technique and coordination from other muscles, which, if targeted first, will not offer support.

 

Upper / Lower Body Supersets

 

Upper / lower-body supersets involve alternating between exercises for the upper body and exercises for the lower body. This approach is effective for full-body workouts, providing a comprehensive training stimulus and efficient time use.

 

For example, performing a set of bench presses followed immediately by a set of barbell squats or overhead shoulder presses followed by lunges that target the shoulders and legs, respectively.

 

 

Types of Muscles Supersets Target

 

The muscles worked during superset exercises depend on the chosen exercises. You can design supersets to target various muscle groups, such as hamstring and quadriceps, triceps and biceps, and chest and back muscles.  For instance, antagonistic superset exercises like bench press followed by bent-over rows work on the chest (bench press) and back (bent-over rows).

 

Upper-lower superset workouts like overhead shoulder presses and barbell squats work on shoulders and legs.

 

Isolation-compound superset exercises such as tricep dips followed by chest flyes work on triceps (isolation -dips) and Chest (compound -chest flyes) muscles.

 

In general, supersets can be designed to target specific muscle groups or provide a full-body workout, depending on your fitness goals. Consider your overall training program when creating it, and ensure you work all major muscle groups for balanced strength development.

 

5 Benefits of Supersets 

 

Five benefits of adding supersets to your fitness training routine include.

 

1. Increased Hypertrophy and Strength

 

Supersets increase muscle hypertrophy (growth) and strength through shorter resting periods between sets and higher intensity. The minimal resting period between sets involved in supersets increases your workout intensity, which activates your muscles at a higher level, leading to muscle hypertrophy.

 

A shorter resting period also leads to increased time under tension for the muscles. The longer you subject the targeted muscles to stress, the more strength and muscle hypertrophy gain.

 

2. Reduced Workout Time

 

Unlike traditional strength training workouts that require completing all the sets of a single workout before moving on, supersets are a time-efficient training technique. They allow you to perform two back-to-back exercises with minimal rest,  reducing your workout’s overall duration.

 

It also helps you reach your fitness goal faster as it enables you to do more in single sessions in the gym.  If you have a busy schedule or want to optimize your training time to do more to reach your goal faster, incorporate supersets in your training routine.

 

3. Greater Aerobic and Metabolic Effects

 

According to some research, superset workouts like push-pull increase the aerobic effect and metabolic response more than traditional training. The continuous nature of supersets, with minimal rest between exercises, elevates your heart rate and keeps it elevated throughout the workout, leading to greater aerobic and metabolic effects. 

 

Greater aerobic metabolic effects can enhance your cardiovascular fitness and promote calorie burning. The high metabolic rate can also contribute to increased post-exercise calorie expenditure.

 

4. Allows for Addition of Various Workouts

 

Supersets offer versatility in workout design. You can pair different exercises to target specific muscle groups or combine resistance and aerobic training.

Various workout options help keep your routine interesting and challenging as you can add, remove, or change exercises or workout intensity.

Additionally, incorporating supersets can challenge your muscles in new ways, potentially breaking through plateaus and stimulating further progress in strength and fitness.

 

5. Increased Calorie Expenditure

 

The continuous movement and reduced rest between exercises elevate your heart rate, contributing to increased calorie expenditure, which can be helpful if you aim to burn more calories, whether for weight management or fat loss.

 

 

 

Are Supersets Good for Muscle or Fat Loss?

 

Supersets promote muscle building and fat loss, but the emphasis and effectiveness may vary based on how you structure your workouts and overall fitness goals.

 

When performing superset exercises back to back with minimal rest, you increase the time under tension for the muscles. This prolonged tension can stimulate muscle growth, especially when targeting specific muscle groups.

 

Supersets allow you to perform a higher volume of work in less time. This increased training density can lead to muscle development if the exercises appropriately target the desired muscle groups.

 

Regarding fat loss, supersets can help you lose fat through their reduced resting periods between exercises, which can elevate your heart rate. Elevated heart rate increases calorie expenditure, creating a calorie deficit crucial for fat loss.

 

Supersets also boost your metabolism during and after the workout, leading to an extended period of elevated calorie burning known as EPOC. This post-exercise effect can contribute to overall fat loss.

 

Mistakes to Avoid When Doing Supersets

 

While supersets can be an effective and time-efficient training strategy, there are some common things that individuals might need to correct when incorporating them into their workout routines. Avoiding these mistakes is essential to ensure a safe and effective training experience. Here are some common superset exercise mistakes to avoid:

 

Avoid Neglecting Resting Periods.

 

The goal of superset is to minimize rest. Not allowing your body adequate resting periods between workouts is not good. Research shows that doing back-to-back workouts with minimal rest can cause severe muscle damage.

 

To prevent this, have enough recovery time between workouts and tailor rest periods to your fitness level and the specific superset structure.

 

Also, instead of doing supersets daily, mix them throughout the week. In between sessions, you can work one muscle group as the other recovers.

 

Avoid Overcomplicating Workouts

 

Most bodybuilders create overly complex or lengthy supersets that make it difficult to reach their fitness goals. To implement supersets in your training, keep your workouts simple and focused by picking two or four superset workouts to perform within your current training routine.

 

For instance, if you are doing bench presses and rows, start doing them as supersets instead of adding other workouts to overwhelm yourself with too many exercises in a single superset.

 

Avoid Using Inappropriate Weights

 

Avoid using too heavy weights, because using them will hinder your progress. Using heavy weights also will have you using improper form. Instead, choose weights that allow you to maintain good form while providing a challenge. Adjust the weights based on your fitness level and fatigue during the workout.

 

Superset Exercise Combination You Should Try

 

The table below shows exercises to perform for strength, fat loss, and muscle growth. For each workout, perform between 6-15 reps with a short resting period in between before moving on to the next workout. They include:

 

 

Strength Building Superset ExercisesMuscle Building Superset ExercisesFat Loss Superset Exercises
Barbell squats with barbell bent over rowBench press with lat pulldownGoblet squat with Barbell bench press
Deadlift variation with Hip flexor mobilizationBarbell bench variation with Chest flye variationBarbell front squat with Chin up
Barbell overhead with Forearm wall slidesDumbbell lateral with
Dumbbell seated overhead press
Barbell hip thrust with Dumbbell floor press
Back squat with Romanian deadliftsRomanian deadlift
variation with Resistance band hip thrust
Dumbbell squats with jumping jacks
Bench press with bent-over rows (4-6 reps each with rest in between)Barbell overhead press with bent-over reverse flyeKettle swing with burpees

 

 

Conclusion

 

Supersets can be an effective way to build strength, stimulate muscle growth, and enhance cardiovascular fitness. However, choosing appropriate exercises and weights is important. Choose exercises that align with your fitness goals and do not compromise form or safety.  Also, pay attention to the weights and adjust them based on your fitness level and fatigue to prevent injuries.

 

As a beginner, start with traditional training before incorporating supersets. If you’re uncertain about the most suitable approach, consider consulting a fitness professional for personalized guidance.

 

 

 

 

 

The post Adding Supersets to Your Strength Training first appeared on .

]]>
https://www.ironmanmagazine.com/adding-supersets-to-your-strength-training/feed/ 0
Maximize Arm Day: Effective Biceps and Triceps Workouts https://www.ironmanmagazine.com/maximize-arm-day-effective-biceps-and-triceps-workouts/ https://www.ironmanmagazine.com/maximize-arm-day-effective-biceps-and-triceps-workouts/#respond Mon, 22 Jan 2024 20:58:48 +0000 https://www.ironmanmagazine.com/?p=52253 Strong arms contribute to functional strength, making daily activities and workouts like weightlifting and pushing objects easier and more efficient. Also, it is just cool to have jacked arms!    Strong arms and a well-developed upper body also contribute to better joint stability and reduce the risk of injuries, improving your fitness performance.   But […]

The post Maximize Arm Day: Effective Biceps and Triceps Workouts first appeared on .

]]>
Strong arms contribute to functional strength, making daily activities and workouts like weightlifting and pushing objects easier and more efficient. Also, it is just cool to have jacked arms! 

 

Strong arms and a well-developed upper body also contribute to better joint stability and reduce the risk of injuries, improving your fitness performance.

 

But how do you make arm muscles, including the biceps, triceps, and shoulder, stronger and bigger? 

 

From fundamental movements to advanced techniques, check out a variety of exercises that will bulk every area of your arm up.

 

Muscles That Make Up Arms

 

Arms have three sections: the front (anterior), back (posterior), and shoulder, which all need training. The front section contains the biceps, coracobrachialis, and brachialis muscles.

 

The biceps have two heads and are responsible for flexing the elbow joint, supinating the forearm, and assisting in shoulder flexion. It plays a role in activities that involve concentric and eccentric motions, such as lifting and lowering objects, curling a weight, or bringing a hand to the shoulder.

 

In the back section of the arm, there are triceps muscles with three heads. The triceps are responsible for extending the elbow joint and shoulder extension.

 

In the shoulder, a deltoid muscle is located on the top and rotator cuff, consisting of four small muscles: the infraspinatus, subscapularis, teres minor, and the supraspinatus at the backside of the shoulder.

 

The primary function of the lateral deltoid is shoulder abduction, which is lifting the arm away from the body to the side, as in the case of lateral raises.

 

The anterior deltoid assists in shoulder flexion, which involves raising the arm forward and upward, common in activities like reaching forward or lifting weights in front of you.

 

The rotator cuff is critical for maintaining the stability of the shoulder joint, especially during activities that involve overhead movements and rotational actions. It also balances mobility and stability, preventing excessive translation or dislocation of the humerus during arm movements.

 

The muscles mentioned above work together to perform a wide range of workouts that involve pulling, swinging, reaching, or pushing.

 

Strengthening and conditioning these muscles are essential for functional arm strength and upper-body performance.

 

Also, by training all the arm muscles, you’ll increase the range of motion, which will help prevent injury.

 

 

9 Effective Triceps, Biceps, and Shoulders Muscles Workout

 

1. Barbell Biceps Curls

 

Barbell bicep curls are a classic and effective exercise for targeting the biceps. With barbell curls,  you can load the bar with additional weight to make the exercise more challenging. 

 

How to Perform Barbell Bicep Curls

 

  1. Stand with your feet shoulder-width apart.
  2. Hold a barbell with an underhand grip (palms facing up) and let the barbell hang at arm’s length in front of your thighs. Keep your upper arms close to your sides and your elbows fully extended.
  3. Brace your core as you lift the barbell towards your chest. Squeeze your biceps at the top of the movement.
  4. Slowly lower the barbell back to the starting position with controlled movement. Perform the desired number of repetitions.

 

2. Hammer Curls

 

Hammer curls are a variation of bicep curls that target both the biceps and the brachialis muscle. The unique grip used in hammer curls, where the palms face inward, helps engage different arm parts.

 

How to Do Hammer Curls

 

  1. Stand with your feet shoulder-width apart, with your arms hanging down at your sides, holding a dumbbell in each hand.
  2. Curl the dumbbells towards your shoulders With your palms facing your body (neutral grip) and elbows close to your body.
  3. Squeeze your biceps and brachialis at the top of the movement and slowly lower the dumbbells back to the starting position with controlled movement.
  4. Repeat the desired number of repetitions.

 

3. Preacher Curl

 

Preacher curl is an exercise that specifically targets the brachialis and biceps brachii muscles. This exercise uses a preacher bench, which supports your upper arms, isolates the biceps, and minimizes cheating through body momentum.

 

How to Do Preacher Curl

 

  1. Sit on a preacher bench with your upper arm and chest resting comfortably on the angled pad.
  2. With an underhand grip (palms facing up and arms fully extended, flex your elbows to bring the weight toward your shoulders. Ensure that your wrists are straight and the weight is close to your body.
  3. Squeeze your biceps at the movement’s top and slowly lower the weight back to the starting position.
  4. Aim for 3-4 sets of 8-12 repetitions, adjusting the weight based on your fitness level and goals.

 

4. Plate Pinch

 

This underrated exercise is excellent for isolating flexors and extensors at the wrist. These are the muscles that are engaged when forming a pinch.

 

Let this workout come at the end of your activities so that you don’t have a weak and compromised grip for your workout.

 

How to Perform the Plate Pinch

 

  1. Use two evenly-weighted plates. Initially, use 5 to 15-pound plates as you work your way up
  2. Hold a place with each hand and stand upright. Maintain your grip for as long as possible or for 20 to 30 seconds
  3. Pause briefly and repeat to the desired number of reps.

 

One mistake to avoid is dropping the plate as you fatigue. The plate will likely smack your toes, leading to injuries that could’ve been avoided. Instead, bend your knees and put the plates gently on the floor.

 

 

5. Overhead Triceps Extension

 

The overhead triceps extension is an effective isolation exercise that strengthens and tones the triceps–the muscles on the back of the upper arm. You can perform it using various equipment, such as a dumbbell, barbell, or cable machine.

 

How to perform Overhead Tricep Extension

 

  1. Sit on a bench with your back straight and your core engaged.
  2. Using an overhand grip, hold a dumbbell in both hands and lift it overhead. Keep your upper arms close to your ears, ensuring your elbows are pointing straight up.
  3. Bend your elbows to point straight to the ceiling to lower the dumbbell behind your head. Keep your upper arms stationary throughout this phase; only your forearms should move.
  4. Once your forearms reach a 90-degree angle or slightly lower, reverse the movement by extending your elbows and bringing the dumbbell back to the starting position.

 

6. Triceps or Bench Dips

 

Triceps or Bench dips are a bodyweight exercise that targets the triceps, shoulders, and chest. Bench dip is similar to triceps dips; the difference is bench dip is done on a bench while triceps can be performed using parallel bars, dip stations, or sturdy horizontal surfaces like the edges of parallel bars.

 

How to Do Bench / Tricep Dips

 

  1. Place a sturdy bench or table behind you.
  2. Sit on the bench facing away from it, with your hands on the edge, shoulder-width apart or slightly narrower. Your fingers should point forward, and your palms should be firmly against the surface.
  3. Move your feet forward a few steps, extending your legs before you to form 90 degrees angle.
  4. Slide off the bench, leaving your hands on the bench and your heel on the ground for support.
  5. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below.
  6. Push through your palms to straighten your arms and return to the starting position.

 

7. Skull Crusher

 

Skull crusher, also known as lying triceps extension, targets the long and the lateral heads of triceps muscles, helping to develop overall triceps strength and size. 

 

How to Do Skull Crusher

  1. To perform the workout, lie on a bench or floor facing up with your legs firmly on the floor bent at the knees. Hold a pair of dumbbells and lift the weight towards the forehead by bending your elbow while keeping your upper arm stationary. At this point, you should feel a deep stretch in your triceps.
  2. Without moving your elbow, reverse the movement and extend your arms to the starting position, fully contracting your triceps. Repeat.

8. Cable Tricep Pushdown 

 

Cable triceps, also known as triceps pushdown, is a great isolation workout, targeting all three heads of the triceps, especially the lateral and medial heads. Like many other workouts, cable push-down has several variations, such as cable rope push-down, cable straight bar push-down, and cable V bar push-down.

 

How to Do Cable Tricep Pushdown

 

  1. Begin by standing and facing a cable machine. Hold a straight bar or rope attachment, depending on what the machine has, with an overhand grip and hand shoulder width apart. Adjust the robe or the bar to your chest level—the cable is slightly above your head.
  2. Brace your abdominals, keep your elbows close to your sides, feet slightly apart, and your upper arms stationary throughout the movement.
  3. Push down the bar or rope by fully extending your arms, but not in a locked position. Keep your elbows close to your torso and upper arms stationary, and bend your knees to the pushdown. As you push, keep your back straight. Exhale and slowly return the bar or rope to the starting position, allowing your elbows to bend while keeping tension in your triceps.

 

9. Behind The Back Barbell Wrist Curls

 

This exercise will help you build thick forearms and thin wrists. Many people rely on it to build forearm strength effectively, especially wrist flexors.

 

While there are slight variations, the same concept cuts across. Start light while you build endurance toward a higher rep count.

 

How to Do Behind The Back Barbell Wrist Curls

  1. Set up the barbell ensemble and position it knee-high on a rack. Stand facing away from it, bend and grab it with an underhand shoulder-width grip.
  2. Hinge upwards and let the bar rest on your fingers. Afterward, flex and extend your wrists. That’s one rep, so repeat to your targeted number of reps.

 

Conclusion

 

Incorporating a well-rounded approach to arm training, including exercises targeting both biceps and triceps, can help you reap these benefits and improve overall physical well-being. 

 

Incorporate the exercises mentioned above into your training regimen, focus on proper form, and watch as your arms transform into robust, sculpted pillars of strength. 

 

 

 

The post Maximize Arm Day: Effective Biceps and Triceps Workouts first appeared on .

]]>
https://www.ironmanmagazine.com/maximize-arm-day-effective-biceps-and-triceps-workouts/feed/ 0
Recovery Strategies: How to Relieve Sore Muscles Fast https://www.ironmanmagazine.com/recovery-strategies-how-to-relieve-sore-muscles-fast/ https://www.ironmanmagazine.com/recovery-strategies-how-to-relieve-sore-muscles-fast/#respond Tue, 16 Jan 2024 00:40:39 +0000 https://www.ironmanmagazine.com/?p=52230 Muscle soreness is a common condition most bodybuilders experience after engaging in physical activity, particularly when they perform exercises that their body is not accustomed to or at an intensity level beyond their usual routine. It causes pain, discomfort, stiffness, and tenderness to the affected area, making it difficult to progress with their workout routine. […]

The post Recovery Strategies: How to Relieve Sore Muscles Fast first appeared on .

]]>
Muscle soreness is a common condition most bodybuilders experience after engaging in physical activity, particularly when they perform exercises that their body is not accustomed to or at an intensity level beyond their usual routine. It causes pain, discomfort, stiffness, and tenderness to the affected area, making it difficult to progress with their workout routine.

 

While it makes you uncomfortable, it’s also a telltale sign that you’ve worked hard enough to make your muscles grow and become stronger.

 

As long as it is just a muscle sore and not an injury, it should not impose a significant hurdle on your road to consistent fitness training. You can alleviate muscle soreness and progress towards peak fitness performance with various recovery strategies, such as hydration, massage therapy, active recovery workouts, and over-the-counter anti-inflammatory medications.

 

To learn how to relieve sore muscles fast, this article unveils 10 Ways to Relieve Muscle Soreness Fast. Read on

 

What Causes Muscle Soreness

 

Muscle soreness occurs due to damage caused to the muscle tissues. When you work out your muscles hard enough, you cause damage by a micro tear in the muscle tissue. Your body then responds to the damage by initiating the repair and healing process by triggering inflammation in the injured tissue. This inflammatory process involves various biochemical substances, including prostaglandins and cytokines, which contribute to the sensation of pain and soreness.

 

Aside from acute soreness, there is another type of soreness known as Delayed Onset Muscle Soreness (DOMS). It occurs after 12 to 24 hours of doing a new workout, a strenuous exercise, or eccentric training involving many eccentric workouts.

 

Unlike normal soreness, DOMS is actual damage to the tissue and occurs after hours, a day, or even two days after the exercise and can last one to three days. To prevent this kind of muscle soreness, experts recommend you cut out the time of your workout by one-third when trying new workouts.  Also, avoid going extra hard on familiar exercises.

 

 

10 Ways to Relieve Muscle Soreness Fast

 

While muscle soreness is one of the unpleasant side effects of working out, it is a sign that your muscles are in the process of repairing and adapting to grow stronger and bigger. However, that doesn’t mean you should be sore after exercising or whenever you work out.

 

Below are ten strategies to relieve muscle soreness fast and help recover after a workout.

 

1) Practice Active Recovery Workouts

 

Active recovery involves engaging in low-intensity physical activity during the recovery period to help your muscles recover from more intense workouts.  It promotes blood circulation to the muscles, which removes metabolic toxins that might lead to a sore muscle. Sufficient blood flow also delivers oxygen and fresh nutrients to the affected area to aid in the repair and healing process of muscle soreness.

 

Additionally, gentle movement during active recovery helps reduce muscle stiffness and soreness by promoting flexibility and joint mobility.

 

Active recovery workouts should be lower to moderate intensity with a heart rate of 30% to 60% of your maximum. This could include doing exercises like yoga, swimming, foam rolling, walking, jogging and cycling at a slower pace. You can even do your regular weight lifting workout as a recovery workout if you dial down the intensity by reducing weight, repetition, or both.

 

2) Hydrate Before, During and After Your Workout

 

Muscle soreness could worsen when you don’t hydrate your body well when working out. Research suggests that dehydration may worsen DOMS symptoms and prolong recovery, which may hinder your fitness goals.

 

To prevent or relieve DOMS symptoms, hydrate your body by drinking water or electrolyte drinks before, during, and after exercise.

 

Water helps flush out toxins produced during exercise and keeps fluids moving in your body system, reducing the risk of muscle soreness and fatigue and easing inflammation.

 

Sweating during exercise leads to the loss of electrolytes, such as sodium, potassium, calcium, and magnesium, that play a vital role in muscle function. Drinking electrolyte drinks helps restore electrolyte balance, preventing muscle soreness and cramps.

 

To ensure adequate hydration, drink about 13 to 20 ounces of water before working out and 5 to 10 ounces every 15 to 20 minutes of workout. Consume electrolyte-rich fluids or foods if you engage in prolonged or intense workouts for over 90 minutes.

 

Also, monitor urine color as it indicates your hydration level; light yellow or pale yellow indicates adequate hydration, whereas medium or dark yellow indicates dehydration. Vitamin supplement intake may cause the urine to be darker than average.

 

3) Do Foam Rolling After the Workout

 

Foam rolling is a form of self-myofascial release (SMR) or self-massage. This technique involves using a foam roller (cylindrical tube) to apply pressure to specific points on your body to release tension in the fascia, a connective tissue surrounding muscles, bones, and joints.

Foam rolling promotes muscle recovery by increasing blood flow to the targeted area. Improved circulation helps deliver oxygen and nutrients to the affected muscles, reducing swelling and tenderness and assisting in muscle recovery.

 

Foam rolling may help alleviate delayed onset muscle soreness (DOMS) by breaking up adhesions and knots in the muscles, reducing overall muscle tension. It also improves the joint range of motion by targeting areas around the joints, which leads to improved joint flexibility and reduced stiffness.

 

If you’re unaccustomed to foam rolling, start with a softer, low-density roller and gradually progress to firmer ones as your muscles adapt.

 

Regular foam rolling can be more effective than occasional sessions, so consider incorporating it into your warm-up or cool-down routine. However, focus on rolling over muscle tissue and not applying direct pressure on joints or bones.

 

 

4) Opt for Ice Therapy

 

Ice therapy, known as cold therapy, is a common and effective approach for relieving muscle soreness, reducing inflammation, and managing acute injuries. It relieves muscle sores by reducing blood flow to the affected area, which might reduce pain and swelling. 

 

Ice therapy helps control the inflammatory response. By limiting blood flow and reducing swelling, ice helps prevent the accumulation of excess fluids and inflammatory substances in the injured or sore tissue.

 

Apply ice to the affected tissue for about 20-30 minutes to reduce blood circulation to the area and relieve pain. Repeat every 2-3 hours, especially during the initial 24 to 48 hours after the onset of soreness or injury. It is suitable for fresh muscle soreness or injury because it helps minimize swelling and inflammation.

 

5) Try Heat Therapy

 

Heat therapy is almost similar to cold therapy, but it increases blood flow to the affected muscles instead of reducing blood flow. This enhanced circulation delivers oxygen, nutrients, and immune cells to the muscles, promoting relaxation and reducing stiffness.

 

If you still experience muscle soreness after 48 hours, apply heat for about 20-30 minutes to stimulate blood flow to the muscles to ease stiffness. Prolonged exposure to heat can lead to dehydration or skin irritation.

 

Also, avoid using extreme temperatures to prevent burns. Test the temperature of heating pads or packs before applying them.

 

6) Consider Massage Therapy

 

If self-massage like foam rolling isn’t for you, consider turning to a professional for a massage. A post-workout massage reduces inflammation by promoting the drainage of excess fluids and decreasing the production of pro-inflammatory cytokines. A study found that massage therapy reduced inflammation and promoted muscle tissue recovery following exercise-induced muscle damage.

 

7) Get Over the Counter Pain Relief Medicine

 

Over-the-counter anti-inflammatory medication can help relieve pain and muscle soreness. Non-prescription pain relievers like ibuprofen, aspirin, or naproxen can help reduce pain and inflammation.

 

However, use them according to recommended guidelines and consult a healthcare professional. Taking more doses of these medicines may prevent muscles from growing bigger and stronger.

 

 

8) Get Proper Nutrition

 

A balanced diet is one of the strategies to promote muscle recovery and relieve soreness. Consume a post-workout meal rich in protein, vitamins, minerals, carbs, and anti-inflammatory foods.

 

Anti-inflammatory foods contain compounds that reduce levels of inflammatory markers in the body that may cause muscle swelling. Together with other foods, they can eliminate DOMS by contributing to overall inflammation management, promoting recovery, and potentially alleviating discomfort.

 

Proteins are also essential. Consuming adequate protein in the post-exercise period provides the amino acids necessary for muscle protein synthesis, which helps repair micro tears and promotes overall recovery.

 

Carbohydrates are the body’s primary energy source during exercise, and a strenuous exercise usually depletes glycogen stores in muscles (glycogen is a form of stored glucose from carbohydrates), contributing to muscle fatigue and soreness.

 

Consuming carbohydrates post-exercise helps replenish glycogen levels, providing energy for subsequent workouts and supporting muscle recovery.

 

9) Wear Compression Garments

 

Wearing compression gear like sleeves, socks, or full-body suits during and after working out may increase blood circulation by applying graduated pressure to specific body areas. This may help minimize swelling and edema (fluid retention) in the limbs after intense exercise, resulting in speedy muscle recovery.

 

Additionally, compression garments may help reduce muscle oscillation, repetitive stretching, and contracting of muscles during physical activity. This reduction in muscle oscillation can contribute to decreased muscle damage and soreness.

 

10) Get Enough Sleep

 

Getting enough sleep is an often overlooked recovery strategy that significantly relieves muscle soreness and promotes overall physical well-being.

 

Sleep influences the release of growth hormone and testosterone, critical for muscle repair and growth. These hormones help stimulate the synthesis of new proteins, contributing to the recovery of damaged muscle tissue.

 

Adequate sleep has been associated with improved blood circulation. During sleep, the body redistributes blood flow to the muscles, providing essential nutrients and oxygen. Improved blood flow supports removing metabolic waste products from the muscles, contributing to the reduction of soreness.

 

 

Conclusion

 

Experiencing muscle soreness is a natural part of the fitness process, and it indicates that your muscles are growing and recovering by adapting to the new pressure placed on them.  But when the soreness prolongs, it makes you uncomfortable and hinders your workout routine, derailing your fitness goal.

 

Effective recovery strategies are vital in alleviating muscle soreness and promoting long-term growth and performance. Rest, hydration, and proper nutrition are fundamental for recovery.

 

In addition to these basics, consider incorporating active recovery techniques such as active recovery exercises, foam rolling stretching, and massage into your routine. Explore these strategies to find what works best for your body.

 

 

 

 

 

 

 

The post Recovery Strategies: How to Relieve Sore Muscles Fast first appeared on .

]]>
https://www.ironmanmagazine.com/recovery-strategies-how-to-relieve-sore-muscles-fast/feed/ 0
Help Avoid Injury Using These Stretching Exercises https://www.ironmanmagazine.com/help-avoid-injury-using-these-stretching-exercises/ https://www.ironmanmagazine.com/help-avoid-injury-using-these-stretching-exercises/#respond Wed, 10 Jan 2024 20:00:26 +0000 https://www.ironmanmagazine.com/?p=52239 As athletes push their bodies to achieve peak performance, the risk of injuries becomes an inherent part of their journey. These injuries often restrict their training intensity and workout type, hindering muscle development and strength.   Prolonged injuries can lead to extended periods of inactivity, resulting in muscle atrophy affecting the physique that bodybuilders work […]

The post Help Avoid Injury Using These Stretching Exercises first appeared on .

]]>
As athletes push their bodies to achieve peak performance, the risk of injuries becomes an inherent part of their journey. These injuries often restrict their training intensity and workout type, hindering muscle development and strength.

 

Prolonged injuries can lead to extended periods of inactivity, resulting in muscle atrophy affecting the physique that bodybuilders work hard to maintain.

 

Fortunately, stretching and mobility exercises are effective strategies to reduce the risk of injuries. Stretching improves flexibility and joint range of motion, while mobility exercises improve strength and stability to prevent muscle injury.

 

To learn more about preventing injury, this article explains some stretching and mobility exercises you can include in your overall training routine. 

 

Does Stretching Prevent Injury?

 

Stretching helps in injury prevention, but its effectiveness depends on the type of stretching and the specific activity.

 

Stretching is categorized into two main types: static stretching and dynamic stretching.

 

Static stretching allows you to hold a stretch at the end range for a prolonged period, typically 15-60 seconds. It indirectly contributes to injury prevention by keeping the muscles flexible. For instance, when your hamstring muscles shorten and tighten due to prolonged sitting for a whole day, they may get injured when you suddenly try a strenuous workout that stretches them beyond their limits. 

 

Static stretching keeps the muscles flexible to maintain the range of motion, preventing joint injury and muscle damage. Static stretching contributes to overall flexibility and may help with injury prevention. It’s recommended to perform static stretching after a workout or as a separate session to improve flexibility.

 

Dynamic stretching, also known as dynamic warmup, involves moving parts of your body through a full range of motion. It might include doing exercises you’re about to engage in but at a low intensity and low heart rate level or exercises such as swimming, jogging, or cycling.

 

You can perform dynamic stretches as post-workout for muscle recovery or as warm-up exercises before working out. It warms up cold muscles and loosens tight muscles by increasing blood flow to the muscles before a workout. Warming up and lengthening muscles helps in injury prevention. This stretch also improves flexibility while enhancing muscle strength.

 

When stretching, focus on the muscles critical for mobility, like the caves, quadriceps, hamstrings, pelvis, shoulders, hip flexors, and lower back. Stretch them daily or at least three times a week to attain flexibility and prevent injury.

 

Remember not to jump into stretching directly; take 10 minutes to warm up your muscles by doing quick and low-intensity exercises. Stretching when muscles are cold can cause muscle damage because muscle fibers are unprepared.

 

Why Stretching is Important

 

Stretching offers a range of benefits for both physical health and overall well-being. Here are some key reasons why stretching is important for bodybuilders.

 

Improved Flexibility

 

Consistent stretching helps improve flexibility, which enhances the range of motion in your joints and muscles.  A wide range of motion reduces the risk of muscle strains or joint injuries during physical activities.

 

Improved Circulation

Dynamic stretching increases muscle blood flow, delivering oxygen and nutrients and removing waste products. Improved blood circulation warms up the muscles and prepares the muscles for workouts, leading to injury prevention. Improved circulation also supports overall health and muscle recovery process.

 

Enhanced Athletic Performance

 

Dynamic stretching improves joint function by enhancing the range of motion and flexibility in the muscles and connective tissues surrounding the joints.  It also increases blood flow and alleviates muscle tension and stiffness, particularly after periods of inactivity or prolonged sitting. This can enhance your performance and ease of movement.

 

Promotes Better Posture and Balance

 

Without flexibility in muscles, they become short and tight. Stretching contributes to better posture and helps prevent muscle imbalances by providing flexibility across muscle groups and releasing muscle tension that may contribute to poor alignment.

 

Imbalances can lead to poor posture, altered movement patterns, and an increased risk of injury.

 

Alleviates Muscle Soreness

Dynamic stretching can alleviate muscle soreness, especially after intense exercise. It promotes recovery by reducing muscle tension and improving blood flow to the affected areas.

 

Reduces Injury Risk

 

Stretching increases the range of motion, lengthening the shortened and tightened muscles over time. Maintaining muscle length prevents muscles from stretching beyond their limitation when performing a strenuous workout, which may prevent injury.

 

Increased flexibility can reduce the risk of injury by ensuring that muscles and joints are better prepared for physical activities. Flexible muscles are less prone to strains, sprains, and other injuries.

 

 

7 Stretches or Mobility Exercises to Help with Injury Prevention

 

Here are some essential stretching and mobility exercises that athletes can include in their routines:

 

1. Leg Swings

 

Leg swings are dynamic stretches stretching the quadriceps, hamstrings, and groin muscles. They also warm up your legs to prepare them for the next workout.

 

How to Perform Leg Swings

 

  1. Stand on one leg.

 

  1. Swing one leg forward and backward in a controlled manner.

 

  1. Perform 10-15 swings, then switch to the other leg.

 

  1. Next, swing the leg sideways across the body for 10-15 repetitions

 

2. Arm Circles.

 

An arm circle is a dynamic stretch that tones the shoulders, biceps, triceps, and upper back muscles. If done with other arm exercises, it can help you reduce fat in your arms.

 

How to Do Arm Circle

 

  1. You can do an arm circle while standing or sitting. If you want to perform it while standing, start by placing your legs shoulder-width apart.

 

  1. Extend your arms straight to the sides at 90 degrees and parallel to the floor.

 

  1. Make small circular motions with your arms in a forward direction for 10-15 seconds.

 

  1. Reverse the motion for an additional 10-15 seconds.

 

 

3. Half Kneeling Hip Flexor Stretch

 

Half kneeling hip flexor is a warm-up and cool-down workout that works on hip flexor muscles. The exercise eliminates low back pain and lengthens and loosens tight muscles to help maintain posture.

 

How to Do Half Kneeling Hip Flexor Strech

 

  1. Kneel with one knee on the ground and the other foot in front, forming a 90-degree angle at your knee and hip. Your right hip should align with your right knee and your left knee directly above your left ankle.

 

  1. Maintain an upright posture with your torso and shift your weight forward until you feel a stretch in the top of your thigh (rear leg) and hip.

 

  1. Hold for 15-30 seconds, then switch legs.

 

4. Cable Pullover

 

A cable pullover is a mobility exercise to help build your six-pack muscles. It works on rectus abdominus and lats muscles while keeping your lower back in check.

 

How to Do Cable Pullover

 

  1. Adjust the cable machine by raising the bar attachment slightly above your head and then attaching the bar to the high pulley.

 

  1. Stand facing the cable machine 

 

  1. Grab the handles with a wide overhand grip (hands slightly wider than shoulder-width apart) and move two steps away from the machine. Keep a slight bend in your elbows and maintain a straight or slightly arched back.

 

  1. With your core engaged, place your feet shoulder-width apart and slightly bend forward.

 

  1. Straighten your arms and pull the bar down using your lats in a smooth, controlled motion toward your chest. The handle should reach your thighs.

 

  1. Hold to the count of 5 and return the bar to the starting position in a controlled manner. Perform the desired number of repetitions, usually 8-12 reps.

 

5. Single-Leg Deadlift

 

The single-leg deadlift is a compound mobility exercise that targets the muscles in the posterior chain, including the hamstrings, glutes, and lower back. It’s an excellent exercise for improving balance, stability, and functional strength.

 

The exercise forces each leg to work independently, helping to identify and correct muscle imbalances or discrepancies in strength between the left and right sides that can cause injury.

 

You can perform the single-leg deadlift with or without weights. If you’re a beginner, you may start with bodyweight only and progress to holding dumbbells or kettlebells as you become more comfortable with the movements.

 

How to Do Single-Leg Deadlifts

 

  1. Stand with your feet hip-width apart and shift your weight onto one leg.

 

  1. Hinge at the hips and simultaneously extend the non-weight-bearing leg straight behind you. The leg should align with your torso to create a straight line from your head to your extended foot.

 

  1. Lower your torso towards the ground with your hand opposite the standing leg until you feel a stretch in your hamstrings, without rounding your back. Ensure your core is engaged to stabilize your spine.

 

  1. Slowly drive through the heel of your standing foot and engage your glutes to return to the starting position. Perform the same movement on the opposite leg.

 

6. Walking Lunge

 

The walking lunge exercise primarily targets lower body muscles, including the quadriceps, hamstrings, glutes, and calves. When loaded with weight, it challenges the body’s strength and ability. 

 

It also engages the core for stability and balance, reducing the risk of injury when working out.

 

How to Do Walking Lunge

 

  1. Stand with your feet hip-width apart and hold a dumbbell in each hand by your sides. 

 

  1. Step forward with your right foot, ensuring your knee is above your ankle.

 

  1. Lower your body by bending both knees until your back knee is just above the ground. Keep your torso upright and your core engaged.

 

  1. Push off the front foot and bring your back foot forward to step into the next lunge.

 

  1. Continue walking forward, alternating legs with each step, creating a fluid and continuous walking lunge motion.

 

7. Lateral Raise

 

The lateral raise is an isolation exercise that targets the deltoid muscles in the shoulders. It’s popular for developing shoulder strength and improving the appearance of shoulder definition.

 

 How to Perform Lateral Raises

 

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Let your arms hang down at your sides, keep a neutral wrist position, and ensure a secure grip on the dumbbells.

 

  1. Exhale and lift weights straight to the sides until they reach shoulder level. Your arms should be parallel to the ground at the movement’s top.

 

  1. Hold the position at the top briefly, feeling the contraction in your shoulder muscles.

 

  1. Lower the dumbbells back to the starting position, controlling the descent.

 

Conclusion

 

Prioritizing injury prevention is paramount for athletes seeking to optimize their performance and maintain long-term physical health.

 

Stretching and mobility exercises such as walking lunge, lateral raise, cable pullover, and arm circles can reduce the risk of injuries associated with tight muscles and restricted mobility. They enhance flexibility, joint range of motion, and overall functional movement patterns.

 

Furthermore, the commitment to a well-rounded stretching and mobility routine contributes to improved athletic performance, agility, balance, and coordination.

 

Incorporate these stretching and mobility exercises into your comprehensive fitness program to reinforce your commitment to longevity, resilience, and sustained peak performance throughout your athletic journey.

 

 

 

 

 

The post Help Avoid Injury Using These Stretching Exercises first appeared on .

]]>
https://www.ironmanmagazine.com/help-avoid-injury-using-these-stretching-exercises/feed/ 0
Intermittent Fasting for Weight Loss https://www.ironmanmagazine.com/intermittent-fasting-for-weight-loss/ https://www.ironmanmagazine.com/intermittent-fasting-for-weight-loss/#respond Thu, 04 Jan 2024 18:23:24 +0000 https://www.ironmanmagazine.com/?p=52202 Intermittent fasting has risen as a popular and compelling strategy for weight loss in the fitness industry. This method of eating alternates between the period of eating window and fasting and comes in various forms, allowing bodybuilders to choose the methods that fit their lifestyle.   Beyond weight loss, intermittent fasting has shown promise in […]

The post Intermittent Fasting for Weight Loss first appeared on .

]]>
Intermittent fasting has risen as a popular and compelling strategy for weight loss in the fitness industry. This method of eating alternates between the period of eating window and fasting and comes in various forms, allowing bodybuilders to choose the methods that fit their lifestyle.

 

Beyond weight loss, intermittent fasting has shown promise in improving insulin sensitivity, reducing inflammation, helping digestion, improving heart health, and promoting cellular repair processes through autophagy. It may also be easier for some bodybuilders to adhere to than traditional calorie-restriction diets.

 

But how does intermittent work? Are the benefits essential for your long-term fitness goal? Do you understand its various forms, benefits, and its rules? If not, read on.  This article explains what intermittent fasting is, how it works, its various methods, and its rules and benefits you should know before starting.

 

 

What is intermittent fasting?

 

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting window. Unlike traditional diets that focus on what you eat, intermittent fasting focuses on when you eat. It doesn’t prescribe specific foods to eat or avoid but dictates when you can consume food.

 

During normal eating patterns, carbohydrates are the primary source of energy for the body. If your body doesn’t utilize all the glucose you consumed during the day, it gets stored as fat.  

 

During the intermittent fasting window, there is no calorie intake to provide glucose for energy for your body. This forces your body to break down the stored fat for energy, leading to weight loss.

 

During fasting periods, insulin sensitivity improves, and insulin levels are reduced. Lower insulin levels make it easy for your body to access stored fat and break it down. It also helps the body become more effective at using insulin to regulate blood sugar levels, reducing insulin resistance and potentially aiding in weight loss.

 

Additionally, intermittent fasting makes your body initiate the cellular clean-up process, such as autophagy, which may result to the breakdown and removal of damaged cells and the recycling of their components. This could help in weight loss.

 

Moreover, Intermittent fasting may influence appetite-related hormones, such as ghrelin and leptin. Ghrelin, the hunger hormone, may decrease during fasting, aiding to control hunger and reduce overall calorie intake.

 

 

Methods of Intermittent Fasting

 

There are several methods of intermittent fasting, and they vary based on the length of the fasting and eating periods. Here are five common approaches:

 

1. Time-restricted Eating (TRE)

 

Time-restricted eating (TRE) is the most common form of intermittent fasting that people know. It focuses on limiting the time window you consume food each day.

 

The fundamental principle is to condense the daily caloric intake into a specific timeframe, usually between 3 to 12 hours daily.  For instance, you may opt for 20:4, 16: 8 or 18:6 methods to determine what time you eat and fast.

 

16: 8 restricted time eating method presumes fasting for 16 hours and restricting your eating to an 8-hour window daily. For example, you might eat between noon and 8 p.m. and then fast until the next noon.

 

The time-restricted eating approach suits bodybuilders of all levels since it is easy to follow and doesn’t leave you hungry for long periods, like a 2:4 pattern.

 

18:6 is suitable for those who want to make fasting more challenging. It’s the same as 16:8, except that you will be fasting for 18 hours and eating for 6 hours. Advanced fasters mostly practice 20:4 restricted time eating to lose more extra body fat and understand their hunger limit.

 

2. The 5: 2 Intermittent Fasting Method

 

The 5:2 intermittent fasting, also called  twice-a-week method, assumes eating normally five days a week and significantly reducing your calorie intake (about 500-600 calories) on the other two non-consecutive days. Usually, women require 500 calories while men need 600 calories, but bodybuilders can consume more.

 

The key feature of this approach is that for two non-consecutive days of the week, you restrict your calorie intake significantly to 500-600 calories, while on the remaining five days, you eat a regular diet.

 

The reduced calorie intake on fasting days creates a calorie deficit, leading to weight loss over time. The 5:2 method is also relatively easy to follow and offers flexibility, allowing you to enjoy regular meals on most days.

 

3. Eat-Stop-Eat Method

 

The stop-eat method involves a 24-hour fast once or twice a week. For instance, you can eat dinner at 7 p.m. and then only eat again at 7 p.m. the next day.

 

During the fasting period of 24 hours, you are only allowed to consume beverages like water, black coffee, or herbal tea. But for other days you are not fasting, there is no limitation for food consumption.

 

You should not follow this type of fasting for two consecutive days a week. Extended fasting periods can lead to increased hunger, which may be challenging for some bodybuilders to manage. Fasting for 24 hours may also cause discomfort and fatigue and negatively impact performance and muscle recovery for those who engage in intense or prolonged exercise

4. Alternate Day Fasting

The alternate-day fasting method alternates between days of regular eating and partial or complete fasting days. It lets you choose the days you want to fast within a week. For instance, you can fast on Monday, Wednesday, and Sunday and eat on the remaining days.

 

On fast days, you either abstain from consuming calories entirely or significantly reduce your calorie intake to 500-600 calories to speed up your progress.

 

 

Benefits of Intermittent Fasting

 

Intermittent fasting offers several benefits to bodybuilders when incorporated into their training and nutrition regimen. While individual responses may vary, here are six potential benefits of intermittent fasting for bodybuilders:

 

 

1. Promotes Weight Loss

 

The main benefit of intermittent fasting is supporting weight loss. You consume nothing or fewer meals during fasting, leading to a caloric deficit. The caloric deficit state forces the body to enter ketosis-  a process that breaks down the stored energy to meet its energy needs. This helps reduce body fat in bodybuilders while preserving lean muscle mass.

 

While intermittent fasting promotes weight loss, avoiding certain meals, such as breakfast, can hinder your progress. If you must skip breakfast, ensure you consume more food during the eating window to reach the required daily calories.

 

You can also pair intermittent fasting with cardio-based exercise to maximize the physical result.

 

2. Improves Insulin Sensitivity

During the intermittent fasting period, there is a reduction in overall calorie intake. Reduced calorie intake enhances insulin sensitivity- the body’s ability to respond to insulin.

 

Improved insulin sensitivity helps regulate blood sugar levels and reduces insulin resistance, preventing and managing type 2 diabetes. It also promotes better utilization of glucose and storage of nutrients in muscle cells. This can help prevent excess energy from being stored as fat, supporting weight management and reducing the risk of obesity-related complications.

 

 

3. Helps Digestion

If you are experiencing digestion problems, a few hours of intermittent fasting can help you with your digestive system. During fasting hours, Intermittent fasting provides periods of gut rest. This break from constant digestion and nutrient absorption may reduce inflammation and enhance digestion issues like bloating and irregular bowel movement.

 

During fasting, a migrating motor complex (MMC) pattern occurs every 90–120 minutes in the gastrointestinal (GI) tract. This pattern acts as a housekeeping wave that sweeps undigested foods in the digestive tract, preventing the build-up of undigested food and harmful bacteria in the gut, which may cause obesity and inflammatory bowel disease, hindering your weight loss goal.

4. Improves Heart Health

Insulin resistance is a risk factor for cardiovascular disease and diabetes. Intermittent fasting improves insulin sensitivity, which helps regulate blood sugar levels and reduce insulin resistance.

 

Intermittent fasting also positively influences lipid profiles by reducing total cholesterol levels, low-density lipoprotein (LDL) cholesterol (bad cholesterol), and triglycerides.  Stable blood sugar levels and better cholesterol can lower weight gain, diabetes, and other risks of heart-related complications that might interfere with your physical fitness goals.

 

 

5. Reduces Inflammation

 

Intermittent fasting has been linked to a  reduction in inflammatory markers, which can lead to various chronic diseases, including cardiovascular diseases and diabetes.

 

It induces autophagy, a cellular process that removes and recycledamaged or dysfunctional cellular components. This helps clean out cells and debris, potentially reducing inflammatory markers.

 

Intermittent fasting also increases the amount of the gut microbiota. A balanced and diverse gut microbiome is essential for good digestion of food and absorption of nutrients needed for bodybuilding.

 

Moreover, Intermittent fasting may lead to a reduction in oxidative stress. The less oxidative stress in your body ,the more likely you’ll be energized and less prone to inflammation.  

 

 

6. Helps Retain Muscle Mass

 

Contrary to some concerns, intermittent fasting has been shown to preserve muscle mass, especially when combined with resistance training. When fasting, the body prioritizes fat as an energy source, sparing muscle tissue, helping to maintain or build muscle.

 

Fasting periods followed by eating windows of rich proteins provides the necessary amino acids for muscle protein synthesis, helping to rebuild and repair muscle tissue.

 

Short-term fasting periods also have been associated with increased growth hormone secretion. Growth hormone plays a role in muscle growth, fat metabolism, and overall recovery, making it a potential advantage for bodybuilders.

 

 

Is Intermittent Fasting Good for You?

 

Yes. Intermittent fasting (IF) can be beneficial, but its suitability and effectiveness depend on various factors, including individual health, lifestyle, and goals. It can be effective for weight loss and weight management, lower the risk of type 2 diabetes, support better blood sugar control, and improve mental clarity and focus.

 

However, extended fasting periods can lead to increased hunger, irritability, difficulty concentrating ,and eating disorder making it unsuitable for individuals with eating disorders. People with certain health conditions or those taking medications should consult with a healthcare professional before starting any form of intermittent fasting.

 

 

Side Effects of Intermittent Fasting

 

While intermittent fasting can have various benefits, it’s bound to have potential side effects as you are going from frequent eating patterns to not having food for an extended period. Here are five potential side effects of intermittent fasting:

 

 

1. Hunger and Irritability

 

Extended periods without food during fasting windows can increase hunger, irritability, and difficulty concentrating, especially for beginners. As a beginner, try the 16:8 fasting method as you level up.

 

Also, stay well-hydrated during fasting periods and consume nutrient-dense meals particularly rich in proteins during the eating window. Proteins will make you fuller and satiety for a long time, preventing snacking.

 

2. Disordered Eating pattern

 

For some  individuals, skipping meals for a certain time may contribute to disordered eating patterns, such as binge eating during eating windows or feelings of guilt associated with food consumption.

 

To curb this effect, stick to an average calorie deficit and approach intermittent fasting with a healthy mindset.

 

 

3. Changes in Menstrual Cycle

 

Some women may experience changes in their menstrual cycle, including irregular periods or amenorrhea (absence of menstruation), possibly due to the stress response induced by intermittent fasting.

 

Be cautious and monitor the impact of intermittent fasting on your menstrual cycle if you are a woman. If concerns arise, consult with a healthcare professional.

 

 

Conclusion

 

Intermittent fasting is beneficial for most bodybuilders, particularly when implemented sensibly and considering individual health circumstances. It promotes weight loss, helps with weight management, improves metabolic health, and supports heart health.

 

However, it’s not a one-size-fits-all solution, and there isn’t a universal recommendation for everyone. Before starting intermittent fasting or any significant dietary change, consult a healthcare professional or a registered dietitian to ensure that it aligns with your health and fitness goals and needs.

 

 

 

 

 

 

The post Intermittent Fasting for Weight Loss first appeared on .

]]>
https://www.ironmanmagazine.com/intermittent-fasting-for-weight-loss/feed/ 0
Calf Exercises: 7 Best Exercises You Should Try https://www.ironmanmagazine.com/calf-exercises-7-best-exercises-you-should-try/ https://www.ironmanmagazine.com/calf-exercises-7-best-exercises-you-should-try/#respond Wed, 03 Jan 2024 20:31:33 +0000 https://www.ironmanmagazine.com/?p=52258 Do you feel frustrated by stubbornly small or underdeveloped calf muscles despite putting in the effort at the gym? Are you longing for sculpted, muscular calves so that you can enhance your overall physique and boost your confidence? If so, you’re not alone.   The journey to building impressive calf muscles is a common challenge […]

The post Calf Exercises: 7 Best Exercises You Should Try first appeared on .

]]>
Do you feel frustrated by stubbornly small or underdeveloped calf muscles despite putting in the effort at the gym? Are you longing for sculpted, muscular calves so that you can enhance your overall physique and boost your confidence? If so, you’re not alone.

 

The journey to building impressive calf muscles is a common challenge many fitness enthusiasts face. This is because calf muscles take time to grow and need more focused training attention, which many bodybuilders ignore.

 

While calf muscles are stubborn, adopting targeted and effective calf exercises and good nutrition can help you build and strengthen them within a short period.

 

This article provides calf muscle nutrition and comprehensive exercises designed to carve out the strong, muscular lower legs you desire. But before we dive in, let’s learn about calf muscles for better understanding.

 

What are Calf Muscles?

 

Calf muscles are found below your knees (connecting knees and ankle). They comprise two main parts: the gastrocnemius, the largest and the outermost muscle, and the soleus, the inner muscle.

 

The gastrocnemius muscle has two heads: the lateral head that sits outside the lower leg and the medial head inside. These two heads work together to facilitate the gastrocnemius function of flexing the knee and foot, which makes it possible to do workouts such as jumping and those that require acceleration and explosive speed, like sprinting and plyometric exercises.

 

6 Benefits of Calf Workout

 

Incorporating calf workouts into a lower-body training routine is essential for athletes, including bodybuilders. Consistent and targeted calf exercises improve ankle mobility and balanced muscle development. 

 

Here are six reasons you should add them to your fitness training routine.

 

1. Promote Muscle Development

 

Calf workouts target the gastrocnemius and soleus muscles, increasing muscle size and definition. Developing these muscles contributes to overall lower leg strength, which is essential for working out and doing daily activities such as walking.

 

2. Improve Ankle Mobility

 

Calf workouts strengthen calf muscles and improve ankle mobility and balance. This is particularly beneficial for running, jumping, and weight-bearing activities on the lower extremities.

Improved balance and stability also reduce the risk of ankle injuries.

 

3. Enhanced Athletic Performance

 

Well-conditioned calf muscles are crucial for various athletic activities such as running, jumping, and agility movements.  Calf exercises strengthen the lower legs, making them stronger and more responsive to support and improve your performance in sports and fitness pursuits.

 

4. Promotes Joint Health and Muscle Recovery

 

Like any other exercise that stimulates blood and improves the circulation of nutrients, calf workouts stimulate blood flow and nutrient circulation in the lower legs. Increased blood flow and nutrient delivery to the muscles promote joint health, reducing the risk of stiffness and discomfort.

Improved circulation can also contribute to the recovery of sore muscles after strenuous activities.

Additionally, calf exercises help distribute the impact of activities, reducing stress on the shins. This can prevent shin splints, a common condition characterized by pain along the shinbone.

 

 

 

5. Gained Strength and Explosiveness

 

Strong calves help in explosive movements such as sprinting and jumping. Calf exercises, like calf raises and plyometric drills, help develop the fast-twitch muscle fibers, contributing to greater push-off power and acceleration during explosive movements.

 

6. Boost Athleticism and Resilience.

 

Calf workouts enhance muscle endurance, allowing athletes to perform at a high level for an extended period. This increased endurance can delay the onset of fatigue, enabling athletes to withstand the physical demands of training to reach their fitness goals.

 

Training with calf exercises makes your calf muscles strong. Strong calf muscles support the ankles and lower legs, reducing the risk of injuries such as sprains and strains. 

 

How to Train Calf Muscles

 

Calf muscles require focused attention training to grow stronger and develop. Incorporating squats or bodyweight exercises on your leg days without focus won’t bring the fitness change you need.

 

Pay attention to the position of your foot to ensure you reap the benefits of calf exercises. Any slight shift in foot positioning will affect your performance and fitness goal.

 

For instance, building three-dimensional calves requires many approaches. You need to constantly work out the concentric and eccentric contractions of calf muscles from different angles, take steps of different shapes and sizes, and do many reps at a time.

 

While many reps are sometimes good, varying rep schemes are crucial when doing calf exercises. Perform 10 to 25 reps, interchanging between volume (number of reps) and strength days (weight or loads). Plyometric workouts are also suitable for training calf muscles.

 

How Often Should You Train Calf Muscles?

 

The frequency of calf workouts depends on your fitness level, goals, and overall workout routine.

 

For beginners, perform 2-3 sets of each exercise with higher repetitions (12-20 reps). Also, ensure you stick to 2-3 calf workouts per week and allow hours of rest between sessions to facilitate recovery.

 

For advanced athletes or bodybuilders, train calves 3-5 times weekly. Incorporate different strength-focused workouts with lower repetitions (8-12 reps) and endurance-focused workouts with higher repetitions and intensity levels to target various parts of the calf muscles.

 

Top 10 Calf Exercises to Build and Strengthen Your Calves

 

Below are 10 healthy exercises to help you develop and strengthen your calf muscles:

 

1. Seated Calf Rises

 

A Seated calf raise allows you to train your leg from a bent position to target soleus muscles more than other calf exercises.

 

The calf raise machine also allows you to train in various foot positions. You can place your toe in, out, or in a neutral position.

 

How to Do Calf Raise

 

  1. Sit on a calf raise machine with the balls of your feet resting on the block, holding dumbbells on your thighs. Ensure your knees are bent at 90 degrees, and your toes are facing out.

 

  1. With your core engaged, lift your heels from the floor as high as possible until you feel a stretch in your calves.

 

  1. Slowly lower your heels to the floor and repeat.

 

 

 

 

2. Jumping Rope

 

Jumping rope is a fantastic cardiovascular exercise that improves coordination, agility, and endurance. Besides developing your calves through repetitive movement, jumping rope helps burn fat, hit cardio, and generate explosive lower-body plyometric power.

 

You can perform it as a pre-workout to warm up your calf muscles, post-workout for muscle recovery, or alone as cardio exercise.

 

How to Do Jumping Rope

 

Before you start, ensure it’s an appropriate length for your height.

 

  1. Holding the handles of the jump rope in each hand, stand in the middle of the rope with your feet together.

 

  1. Place the jump rope behind you on the ground. Ensure you hold the handles comfortably, ensuring they’re not too tight to allow better control and endurance during the exercise.

 

  1. Jump off the ground using the balls of your feet as you swing the rope under your feet and overhead. Keep your knees slightly bent, shoulders lowered, and your core engaged as you perform this workout.

 

3. Dumbbell Jump Squat

 

The dumbbell jump squat is a plyometric exercise that combines a traditional squat movement with explosive jumping. It targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes. The dumbbell jump squat also engages the calves during the ascension and stabilization when landing.

 

Additionally, the workout can enhance cardiovascular fitness.

 

How to Do Dumbbell Jump Squat

 

  1. Holding dumbbells in your hands, stand with your feet shoulder-width apart.

 

  1. Hinge at your hips to bend down so your thighs are parallel to the floor in a squat position.

 

  1. Straighten your legs and jump high off the ground in an explosive movement.

 

  1. With your knees bent, land softly to your starting position (squat) and repeat.

 

4 Tiptoe Walk

 

The tiptoe walk, also known as toe walking, is a simple yet effective exercise that targets the muscles in your calves, ankles, and feet. It improves ankle stability and balance and activates the calf muscles, promoting strength and endurance. 

 

How to Perform the Tiptoe Walk

  1. Stand upright with your feet hip-width apart and slowly lift your heels off the ground, rising onto the balls of your feet. Focus on balancing on your toes.

 

  1. Start walking forward in a straight line, placing one foot in front of the other while maintaining the tiptoe. Ensure that each step is deliberate and controlled.

 

  1. After walking a short distance, turn around and return to the opposite direction. Aim for at least 20-30 seconds initially and gradually increase as your strength improves.

 

5. Farmer’s walk

 

A Farmer’s walk is an exercise that involves lifting a weight from the ground and walking with it for a distance. It targets the muscles of quads, hamstring, calves, glutes, lats, abs, biceps, back, and triceps.

 

The workout increases muscle strength and improves cardiovascular health and endurance.

 

How to Do Farmer’s Walk

 

  1. Place a pair of dumbbells on the ground and stand tall between them.

 

  1. With your chest open and retracted shoulder blades, lift the weight from the ground and hold it in your hands. Ensure the weights do not rest on your thighs.

 

  1. With your head straight and rigid, walk forward on your toes to engage the core muscles.

 

  1. Walk back to the position and repeat.

 

6 Speed ladder

 

A speed ladder workout is a dynamic and agility-focused exercise routine that involves using a ladder-like grid on the ground to perform various footwork.  They are versatile and can be adapted to various fitness levels. Incorporate these exercises into your training routine to enhance agility, footwork, and overall athletic performance.

 

How to Perform Speed Ladder Workout

 

  1. Stand at one end of the ladder and quickly step into the first square with both feet, then step out to the side.

 

  1. Repeat this pattern through the entire ladder length or perform 3-4.

 

 

7. Sprints

 

Sprinting is a high-intensity, explosive exercise that engages various muscle groups, including the calves.  It can effectively improve cardiovascular fitness, burn calories, and enhance overall lower body strength and power.

 

How to Do Sprinting

 

For acceleration sprints, start with shorter sprints (20-30 meters) or perform 6-8 sprints with full recovery (2-3 minutes) between each sprint.

For maximum speed sprints, move on to longer sprints (40-100 meters) for maximal speed development.

 

What to Eat to Develop Bigger Calves

 

Building bigger calf muscles involves a combination of targeted exercises, proper nutrition, and adequate recovery. Here are some dietary considerations to help you build bigger calf muscles:

 

Balanced Diet

 

A well-rounded diet provides essential nutrients for overall health and muscle development. Include adequate protein in your diet, which is necessary for muscle repair and growth. High-quality protein sources include lean meat (chicken, turkey, beef), fish, eggs, dairy products (Greek yogurt, cottage cheese), and plant-based proteins (tofu, lentils, beans).

 

Also, focus on consuming high-carbohydrate food such as fruits, vegetables, and whole grains to provide energy for your muscles during workouts.

 

Supplements, post-workout nutrition, and healthy fats can also be necessary in building bigger calves. Supplements maximize your calf-building results, and post-workout provides your muscles with the nutrients they need for recovery.

 

Include sources of healthy fats in your diet, such as avocado, fish oil, and olive oil. They play a role in hormone production, including muscle growth hormones. Common supplements for muscle growth may include protein powder, creatine, and branched-chain amino acids (BCAAs). Post-workout nutrition could be a protein shake with added carbohydrates or a meal containing lean protein and complex carbohydrates.

 

Proper hydration is essential for overall health and can impact muscle function and recovery. Drink Plenty of water throughout the day.

 

 

Conclusion

 

Building muscle, including calf muscles, takes time and consistency. Combine a well-rounded diet with targeted calf exercises like calf raises, jumps, and sprints for comprehensive muscle development. Additionally, individual nutritional needs may vary, so consult a nutritionist for personalized advice based on your goals and health status.

 

 

 

 

The post Calf Exercises: 7 Best Exercises You Should Try first appeared on .

]]>
https://www.ironmanmagazine.com/calf-exercises-7-best-exercises-you-should-try/feed/ 0
Iron Grip: How To Get Jacked Forearms https://www.ironmanmagazine.com/iron-grip-how-to-get-jacked-forearms/ https://www.ironmanmagazine.com/iron-grip-how-to-get-jacked-forearms/#respond Thu, 21 Dec 2023 00:02:07 +0000 https://www.ironmanmagazine.com/?p=48679 Many fitness enthusiasts follow a pretty predictable schedule. They will stick to the basics every week and hit arms, shoulders, chest, abs, back, and legs. It should be noted that there is nothing wrong with this type of gym regimen.  However, if you’re someone wanting to achieve more defined forearms, you’re going to need to […]

The post Iron Grip: How To Get Jacked Forearms first appeared on .

]]>
Many fitness enthusiasts follow a pretty predictable schedule. They will stick to the basics every week and hit arms, shoulders, chest, abs, back, and legs.

It should be noted that there is nothing wrong with this type of gym regimen. 

However, if you’re someone wanting to achieve more defined forearms, you’re going to need to focus on a more specialized type of training program.

Take a look at Arnold Schwarzenegger, one of the greatest fitness icons. He is the epitome of fitness with his fantastic physique and specialized training.

This article explains why you need to train your forearms and shares some top-rated workouts for intense muscle activation.

 

The importance of forearm workouts

Forearms are essential for many pull and push workouts. You need them for deadlifts, push-ups, pull-ups, rows, and more!

 

 

Adrian Petriariu @adrianironman

 

If you are incapable of mastering adequate forearm muscle activation, the quality of many workouts becomes compromised.

Solid forearms facilitate a firmer grip and tight clenching grips for everyday workouts.

Therefore, weak forearms can be the weak link for subpar gym endurance and performance. This is because grounded forearms lead to a better grip with more muscles creating a compressing clutch during exercises. When your forearms or wrists are weak and underdeveloped, these muscles might be the first to wear out and be fatigued when performing exercises like push-ups.”

When doing chin-ups, forearm muscles are usually the first to burn. This means that they play a crucial role in maintaining your grip apart from generating some of the lifting force.

Another concern many of you may have is – are forearm workouts push or pull?

Mainly, forearm workouts are pull routines. Thus, these workouts emphasize concentric muscle contraction: muscles shorten when engaged and bring the weight toward the body.

So, without saying, weak forearms will quickly give way mid-rep, biting a huge chunk off your performance!

 

Basic Forearm Muscle Structure

 

Before we dive deeper, let us take a look at the fundamental structure of the forearm.

First, the forearm is divided into an anterior or flexor compartment and a posterior or extensor compartment.

The anterior compartment is necessary for wrist and finger flexion and twisting forearm movement. Additionally, it is bundled into three muscle spaces; superficial, intermediate, and deep.

On the other hand, the posterior plane facilitates wrist and finger extension and only has superficial and deep layers.

All in all, there are 20 or so muscles concerned with the forearm and wrist movement. Quite a number but there are just a handful to know:

1. Flexor carpi radialis 

Flexor carpi radialis runs from the elbow medially to the base of the 2nd metacarpal. Its contraction facilitates flexion and abduction of the wrist.

2. Flexor carpi ulnaris

Originates from behind the elbow and runs along the forearm, attaching on before attaching to the wrist joint medially. When it contracts, it causes flexion and adduction of the wrist.

3. Extensor carpi radialis

It runs behind the forearm and has two heads of insertion – one on the 2nd metacarpal and the other on the 3rd. Contraction results in extension and abduction of the wrist.

4. Extensor carpi ulnaris

It runs a similar path as extensor carpi radialis and causes flexion and adduction at the wrist joint.

5. Brachioradialis

Arises medially on the elbow and inserts on the radius. Alongside other forearm muscles, contraction results in rotation of the forearm along its axis (pronation).

 

 

7 Top-Rated Forearm Exercises

 

The most pivotal point to weight lifting is optimizing your routine to your objectives. It would help if you created a schedule that is in touch with your long-term goals. Otherwise, the risk of failure gets higher.

So while we’ll go through several effective forearm workouts featuring diverse push and pull movements, only pick what works best for you.

No full-body workout is complete without forearm workouts. So, experiment and incorporate some of these movements the next time you work out for optimal results.

 

1. Behind-the-back barbell wrist curl

People always look for ways to avoid this workout but look no further than behind-the-back barbell wrist curls if you want to build thick forearms and thin wrists.

Though it was typically a strongman reserve, many people rely on it to build forearm strength effectively, especially wrist flexors.

While there are slight variations, the same concept cuts across. Also, start light while you build endurance toward a higher rep count.

 

How it’s done:

 

  • Set up the barbell ensemble and position it knee-high on a rack. Stand facing away from it, bend and grab it with an underhand shoulder-width grip.
  • Hinge upwards and let the bar rest on your fingers. Afterward, flex and extend your wrists. That’s one rep, so repeat to your targeted number of reps.

 

2. Crab walk

 

The crab walk is an all-rounder. A spot-on technique also strengthens your core, back, legs, and forearms. Therefore, it can be an ideal workout when you don’t have additional equipment other than fitness gear.

However, from our experience, learning the crab walk isn’t easy for some. So, because the position will need some getting used to at first, following these tips will help you straighten things out.

 

How it’s done

 

  • Start from the seated position on the floor, palms flat and pointed forward behind you and feet shoulder-width apart.
  • Contract your core and thigh to lift your body off the floor.
  • Coordinate hand and foot movement. Start with the left foot and right hand, then follow the opposite sides. Move as far forward as possible while maintaining your balance – ideally 12 to 15 meters.
  • Pause, and repeat the same motion in the opposite direction.

 

Over time, crab walking will improve your balance and coordination in your daily routine. 

 

 

Jon Tsui @pnbapro_jontsui

3. Farmer’s walk

 

The farmer’s walk is a simple yet effective strength and bulking workout. Basically, you grab a heavy load – like a dumbbell or kettlebell – in each hand and walk.

While it was initially famous among strongmen and women, more athletes and recreational builders utilize it for its wide range of benefits.

 

How it’s done

 

  • Grab appropriately heavy dumbbells in each hand with arms beside your body. Stand tall, straight, and with squared shoulders.
  • Walk following a straight path ahead of you to the desired number of steps. Stop and get a breather before repeating for the designated number of sets.

 

Pro tip – don’t be in a rush to lift loads heavier than your current form will sustain. Instead, start light and aim for consistent improvement.

 

4. Plate pinch

 

Among the most underrated arm workout is the plate pinch! So, what makes the plate pinch unique?

First, it is excellent for isolating flexors and extensors at the wrist. Essentially, these are the muscles that are engaged when forming a pinch.

Second, you don’t need too much of a heavy load to feel the burn – the more time under tension, the deeper the activation.

Ultimately, let this workout come at the end of your activities so that you don’t have a weak and compromised grip.

That said, here’s how the plate pinch is executed.

 

How it’s done

 

  • Use two evenly-weighted plates. Initially, use 5 to 15-pound plates as you work your way up. 
  • Hold a place with each hand and stand upright. Maintain your grip for as long as possible or for 20 to 30 seconds.
  • Pause briefly and repeat to the desired number of reps.

 

One mistake to avoid is dropping the plate as you fatigue. The plate will likely smack your toes, leading to injuries that could’ve been avoided. Instead, bend your knees and put the plates gently on the floor.

 

5. Reverse cable curls

 

The reverse cable curl is a popular exercise in the gym that equally works chest and arm muscles. It is, therefore, a favorite because it enhances a V-shaped physique.

And if you don’t pack massive forearms like John Cena, this is the ideal cable workout.

 

How it’s done

 

  • Stand in front of a cable machine, feet shoulder-width apart. Grab the bar with arms extended and placed by your thighs.
  • Flex the elbows to raise the bar to your chest. Contract upper arm muscles as you lower the bar to the initial position.
  • Pause for a couple of seconds and repeat to complete a set.

 

6. Three-way chin-up hold

 

Three-way chin-up holds are not as intimidating as they sound. Be warned, however, that this exercise is not for the faint at heart – you will get sore, quick!

At first, the basic movement can seem daunting. Instead of throwing in the towel, take time to practice, and you will nurse big forearms and small wrists in no time.

So, if you’re ready, here’s how to get big forearm muscles using the three-way chin-up hold:

 

How it’s done

 

  • Get positioned on a pull-up bar and push up till the bar touches your chest. Hold this position for at least ten or more seconds.
  • In a controlled descent, lower until elbows are slightly higher than 90-degrees and hold for at least 10 seconds.
  • Finally, lower until elbows are almost fully extended and hold for at least 10 seconds.
  • Gradually lower until elbows fully lock and finish. Take a breather and repeat for a complete set.

 

7. Zottman curls

 

We previously covered full-body dumbbell workouts and demonstrated how impeccable they activate muscle fibers down to the last thread. Dumbbell-centric movements are ideal because you don’t need tons of equipment to execute.

One great routine for your upper arm is the dumbbell curl. So, if you can nail the proper form, Zottman curls will be a breeze.

The Zottman curl is identical to dumbbell curls but with a twist. At the peak of the concentric phase, you twist your wrists to activate your forearm muscles.

 

How to do it

  • Grab a pair of dumbbells by your side with palms facing upward. Flex your elbow to bring the weights to your shoulders.
  • At the top of the movement, rotate your wrists to face your palms. Pause and lower the dumbbells to the starting position.
  • Ensure a gradual descent so that you don’t lower the weights too quickly. When close to your thighs, return to the starting position and repeat the movement.

 

 

 

How To Get Big Forearms

 

Regardless of your fitness level, your goals are within reach only if you dedicate yourself to training and learning the proper technique. Combined with the right full-body workout, these forearm workouts should thicken your forearm.

However, results will only be optimal with the proper diet. Revamp your diet and only use recommended and safe supplements, and you will nurture a competitive body.

 

The post Iron Grip: How To Get Jacked Forearms first appeared on .

]]>
https://www.ironmanmagazine.com/iron-grip-how-to-get-jacked-forearms/feed/ 0
Squat It OUT: Am I Doing My Squats Correctly For My Fitness Goals? https://www.ironmanmagazine.com/squat-it-out-am-i-doing-my-squats-correctly-for-my-fitness-goals/ https://www.ironmanmagazine.com/squat-it-out-am-i-doing-my-squats-correctly-for-my-fitness-goals/#respond Wed, 20 Dec 2023 20:01:19 +0000 https://www.ironmanmagazine.com/?p=48583 Doing a squat engages different muscles in your body from both the upper and lower body and forces them to work simultaneously. Most of these muscles are essential in performing day-to-day tasks.    Although squats offer numerous advantages, you need to do them correctly to maximize the benefits of the workout and also to reduce […]

The post Squat It OUT: Am I Doing My Squats Correctly For My Fitness Goals? first appeared on .

]]>
Doing a squat engages different muscles in your body from both the upper and lower body and forces them to work simultaneously. Most of these muscles are essential in performing day-to-day tasks. 

 

Although squats offer numerous advantages, you need to do them correctly to maximize the benefits of the workout and also to reduce the chance of injury. While there are several variations of squats, one you may not know of is high-bar vs low-bar squats. In this article, we will go over the proper way to do both, and examine the differences between the two. 

 

Before that, let’s learn why we squat in the first place! 

 

Why It’s Important To Squat  

 

Adding squats to your workout offers numerous advantages such as:

 

1. Burning Calories

When you hear the word calories, your brain is likely to think about aerobic exercises such as jogging and cycling. However, high-intensity exercises like squats can help to burn calories too.

 

2. Strengthening Your Core

A strong core makes it easy to perform everyday movements like standing, turning, and bending. It also helps improve balance, maintains a good posture, and eases lower back pain. If performed correctly, squats can strengthen your core while helping to better support the muscles in your back.

 

3. Boosting Your Athletic Ability

Repeatedly doing squats can help improve your athletic ability, especially if you compete in sports. Squats help develop strength and speed, which will enhance athletic performance.

 

4. Strengthening Lower Body Muscles

The majority of your strength and power is found in your lower body. You involve your hamstrings, glutes, quadriceps, calves, and hip flexors in so many movements throughout your day. Squats help tone and strengthen the lower muscles of your body, making your workouts easier.

 

5. Minimizing Risk of Injury

By performing squats, you will be strengthening your lower body muscles. Over time, you will successfully execute full-body movements while maintaining good balance and posture. Thus, it helps reduce the chances of suffering an injury by giving you better mobility and also flexibility. 

 

High Bar vs. Low Bar Squats

 

As you get pumped for a heavy squat session, it is essential to have a game plan in your head. Which squats will you be doing, how many reps, and sets, and at what intensity? 

 

The two common squats for bodybuilders and powerlifters are the high-bar and low-bar squats. Here is everything you need to know about the two terms, their differences, and how to do each.

 

How are High-Bar Squats Different from Low-Bar Squats?

 

The main difference is the bar placement on the back when doing the exercise. When performing high-bar squats, the barbell will rest on top of the shoulders, under the C7 vertebrae. During high-bar squats, your trainer might tell you to “create a shelf for the bar using your traps.” 

 

On the other hand, when doing low-bar squats, you will place the bar at the back of your shoulders. The focus is on pinning the bar to your back instead of having it sit there like in a high-bar squat. The bar will still be further down on your back than when doing a high-bar squat.

 

How to Safely Do a High-Bar Back Squat

 

  • Center yourself as you step up to the bar
  • Ensure your feet are shoulder-width apart
  • Brace your core and place your hands on the bar slightly outside your shoulders
  • Engage your trap, keep your shoulders from your ears and settle the bar on your upper bar
  • Stand firm to unrack the bar, step back, and adjust your feet position
  • Press your knees out, keeping your torso upright to ensure the bar remains vertical
  • Squat, and as soon as you reach depth, come back to standing by driving your feet into the ground
  • Re-brace and repeat

 

How to Safely Do a Low-Bar Squat

 

  • Center yourself as you step up to the bar
  • Ensure your feet are a little wider than the shoulder-width 
  • Brace your core, pull your elbows back and engage your last to create a shelf with your rear delts
  • Pin the bar on the rear delts, and ensure it is tightly pinned to void slips after unracking
  • Lean forward slightly, unrack the bar, and settle it on your back
  • Step back, establish a foot position, press your knees out, descend into a squat and ensure the bar remains vertical
  • As you reach depth, resume your standing position by driving your feet into the ground
  • Although it might be tempting to use your torso to lift the bar, don’t. Instead, engage your hips
  • Rebrace and repeat

 

Two Differences between them

 

There are two main differences between low and high-bar squats;

 

  • General Strength

 

Although both squats will increase your strength, they have some differences. This study shows that low-bar squat brings more muscle activities than high-bar squats. So, if you are squatting to improve one-rep max, you might consider doing low-bar squats more often.

 

  • Balance and Core Strength

 

When performing both squats, the bar remains balanced over your midfoot as you move. Your foot should have three points of contact with the floor – the big toes, heel, and outside ball of your led. When doing the high-bar squat, the bar is high up in your torso. Without proper balance, the bar will have leverage over you. So, you should be careful to avoid injuries as your spine might collapse if you are not well balanced. In contrast, in low-bar squats, the bar is lower in your torso and, thus, has less leverage. 

 

When Should I Do a High-Bar and Low-Bar Squat?

 

High-bar squats are the most common and are great for numerous reasons. They are beneficial for weightlifting and they resemble an athletic stance. For the common weightlifter and athlete, they may find high-bar squats to be more beneficial. High-bar helps train the hip, torso, ankle, and knees, similar to competition movements.

 

In comparison, low-bar squats are less common and are mainly used for two reasons – to move weight and increase the load. The squat style of the low-bar squat loads the posterior chain by forcing the hips to produce more force. 

 

They are better for powerlifting as it needs strength in the squat movement. Low-bar squats are also ideal for athletes dealing with knee issues since the weight stress during the squat is on the hips, glutes, and hamstrings. So, the hamstrings pull the tibia and balance the force on the knee-reducing chances of injury.

 

 

4 Reasons to Consider Low-bar Squats than High-Bar Squats as a Powerlifter

 

As a powerlifter, you can benefit more from low-bar squats because:

1. They Offer Better Mechanics

 

You can lift more weight when doing low-bar squats than when doing high-bar squats. Since you place more stress and demand on the glutes and hamstrings, the muscles work together to extend the hips. Additionally, since the barbell is lower on your back and closer to your hips, the back remains tighter, ensuring you maintain your balance. Most lifters find low-squats more comfortable since they transfer the load to the hips rather than the knees.

 

2. Boosts Your Posterior Strength

 

Low-bar squats help boost posterior chain strength. The posterior chain refers to muscles running down the back of the body, starting from the base of your skull down. Back muscles are needed for deadlifts, and low-bar squats help increase the posterior strength. 

 

3. More Comfortable

 

If you have been to the gym, you have noticed most of them have squat pads and manta rays in the squat racks. They are primarily used during high-bar squats, which could be hurtful. Low-bar squats are more comfortable and offer numerous advantages too.

 

4. Most People Meet the Mobility Requirements

 

Low-bar squats can be done with lower mobility requirements compared to high-bar squats. High-bar squats need a large degree of ankle mobility which not everyone has. Fortunately, you can do low-bar squats without high ankle mobility.

 

 

Take Away

 

Squats help develop strength and power. However, these are just some of the benefits. When done correctly, squats can help burn calories, prevent injuries, improve your balance, and ensure you maintain a good posture. 

 

Knowing the difference between high-bar and low-bar squats can take your leg strength to the next level! Next time you are at the gym doing legs, try the squat type you are not accustomed to. Make sure to start with a manageable weight.  

 

Remember, when trying either of these at first, it is recommended to do it with a trainer. Good luck! 

 

The post Squat It OUT: Am I Doing My Squats Correctly For My Fitness Goals? first appeared on .

]]>
https://www.ironmanmagazine.com/squat-it-out-am-i-doing-my-squats-correctly-for-my-fitness-goals/feed/ 0
Top 14 Best Tips To Lose Weight Over 50 https://www.ironmanmagazine.com/top-14-best-tips-to-lose-weight-over-50/ https://www.ironmanmagazine.com/top-14-best-tips-to-lose-weight-over-50/#respond Wed, 08 Nov 2023 17:30:42 +0000 https://www.ironmanmagazine.com/?p=52114 As you age, losing and maintaining a healthy weight becomes increasingly critical for your well-being. Shedding those extra pounds helps you maintain a healthy weight, which reduces the risk of chronic illness and injury, enhances mobility, and embraces an active, vibrant lifestyle in your golden years.   While it is easy to lose weight during […]

The post Top 14 Best Tips To Lose Weight Over 50 first appeared on .

]]>
As you age, losing and maintaining a healthy weight becomes increasingly critical for your well-being. Shedding those extra pounds helps you maintain a healthy weight, which reduces the risk of chronic illness and injury, enhances mobility, and embraces an active, vibrant lifestyle in your golden years.

 

While it is easy to lose weight during middle age, losing weight when you are over 50 can be more challenging. This is because your body undergoes significant changes, such as slow metabolism and hormonal changes, that make losing those extra pounds a formidable challenge.

 

Although it may be challenging to lose weight when you are over 50, it’s still possible with the right strategies to lose and maintain a healthy weight. This article details the common challenges hindering you from losing weight and tips and techniques for overcoming these challenges to achieve your weight loss fitness goals.

 

Challenges for Losing Weight for People Over 50 Years

 

 

Losing weight at any age can be a challenging endeavor, but for individuals over 50, there are specific obstacles that can make the process even more demanding. These include the following:

1. Slower Metabolism

 

Metabolism is very crucial for weight loss. If your metabolism is high, your body will burn more calories during the workout and rest, creating a caloric deficit needed for weight loss.

 

Metabolism tends to slow down with age, making the body burn fewer calories at rest and during exercise. This makes it challenging to create a calorie deficit, which is essential for weight loss, hindering weight loss.

2. Muscle Loss

 

Sarcopenia, the age-related loss of muscle mass, is a common issue for older adults. The older you grow, the more muscle mass and strength you lose.

 

With less muscle, the body burns fewer calories and stores the rest as fat, which further contributes to weight gain or makes it harder to lose weight.

3. Hormonal Changes

 

Hormone changes pose challenges in weight regulation for both men and women over 50 because they help in metabolism, which is essential in weight loss.

 

During menopause, women experience hormonal changes, such as a decline in estrogen hormone and an increase in androgen.  Men also experience a decrease in their testosterone levels as they age. These hormonal fluctuations increase fat storage, especially in the abdominal area, making it difficult for weight loss at 50 years.

4. Reduced Physical Activity

 

Older adults tend to be less physically active due to various factors, including illness, fatigue, and joint problems.

 

When you are inactive, your body burns fewer calories at rest. The fewer calories you burn, the more weight you gain since the body stores the remaining calories as fat.

 

To promote weight loss at over 50, stay active by doing low-impact exercises or activities that are enjoyable to help you burn more calories at rest so that you can promote weight loss.

5. Chronic Health Conditions

 

As people age, they may be more likely to have chronic health conditions such as hypertension, diabetes, or arthritis. These conditions can affect physical activities and overall weight loss efforts.

 

For instance, a person with arthritis may experience knee pain that will cause them not to work out.  They will require careful management Instead.

 

 

Top 14 Best Ways to Lose Weight After 50 Years

 

 

Below are the 15 best ways to help you shed those extra pounds after turning 50:

 

1. Be More Active Throughout The Day

 

A sedentary lifestyle is most common in our lives, and most people, including people over 50 years old, like it. However, a sedentary lifestyle, such as sitting for long hours without taking a break, might obstruct your weight loss effort and contribute to the development of obesity and cardiovascular diseases.

 

Weight loss primarily depends on maintaining a caloric deficit (burning more calories than you consume). Staying active throughout the day by taking short breaks of 15 minutes every hour can significantly contribute to burning more calories than you consume, which is a critical principle for losing weight.

 

 

2. Prioritize Strength Training

 

As you age, you lose muscle mass. In fact, according to research, at the age of 50, your muscle mass tends to reduce by approximately 1% to 2%, while muscle strength decreases at a rate of 1.5 to 5% per year.

 

The decline in muscle mass can slow your metabolism, making it challenging to burn calories, contributing to weight gain and difficulty losing weight.

 

Strength training exercises, such as lifting weights, help preserve and build muscle mass and strength, which boosts metabolism, allowing you to burn more calories than you consume and ultimately leading to weight loss.

 

If you find it hard to perform a strength training workout due to chronic pain, injury, or lack of enjoyment, try blood flow restriction training.  It is a fitness technique that temporarily restricts blood flow to the muscles being worked during exercise by using specialized BFR cuffs or wraps, which are applied to the arms or legs. It stimulates muscle growth similar to traditional resistance training but using much lighter loads.

 

 

3. Get Quality Sleep

 

Sleep is critical to overall health, including weight loss and management, as it regulates the hormones that influence metabolism and appetite.

 

When you don’t have enough sleep, your body reduces the production of the leptin hormone, which signals fullness and helps control your appetite. It also increases ghrelin, a hormone that stimulates hunger.

 

Reduced leptin levels can make you hungrier and increase your food intake, while elevated ghrelin levels can make you crave high-calorie, carbohydrate-rich foods, leading to overeating, which may cause weight gain.

 

Make sure you get enough quality sleep by aiming for 7-9 hours of quality sleep at night to lose weight.

4. Limit Added Sugar Intake

 

Added sugar foods such as cookies, sweetened beverages, and cakes provide empty calories, contributing to your daily calorie intake without providing essential nutrients or satiety. Consuming a lot of them can increase your calorie intake and cause overeating, which promotes weight gain.

 

Consume fewer calories to reduce calorie consumption, sugar cravings, and overeating. It will make it easier to stick to a calorie-restricted diet necessary for weight loss.

 

Since sugar is added to most food items, always read the ingredients label to know what it contains before buying. Look for commonly added sugar or sweeteners such as high-fructose corn syrup and agave.

5. Eat More Protein Foods

 

As mentioned earlier, muscle mass and strength loss decline as you age. This causes a reduction in metabolic rate and the amount of calories you burn, making it challenging to lose weight.

 

Adding quality lean protein to your diet can promote weight loss and reverse age-related muscle mass loss. Studies suggest that high protein can help reduce body weight by preventing muscle loss and preserving it for a while.

 

Add high-quality protein foods such as chicken breast, fish, eggs, and lean meat daily to your diet.

6. Consume More Fruits and Vegetables

 

Fruits and vegetables are low in calories while high in nutrients like vitamins, minerals, and fiber necessary to your overall health. You can fill up on these foods without consuming excess calories, making it easier to maintain the caloric deficit required for weight loss.

 

Fruits and vegetables also have dietary fiber, which increases feelings of fullness and reduces overall calorie intake. Fiber also regulates blood sugar levels and supports digestive health, preventing overeating and consuming unhealthy snacks, leading to weight loss.

 

 

 

7. Go For Whole Grain Diet

 

As you age, your body requires more nutrients to support metabolic processes and physical activities and maintain muscle mass.

 

Whole foods, such as fruits, whole grains, lean proteins, and healthy fats, provide essential nutrients like vitamins, minerals, antioxidants, and fiber to help manage and lose weight.

 

8. Be Mindful While Eating

 

Often, most people eat while watching television, playing games on their phones, or talking, making them unable to concentrate on the food they are eating. Focusing on something other than your food while eating can make you consume more food than your body requires, leading to weight gain.

 

Mindful eating encourages you to pay closer attention to your food and savor every bite. This can increase satisfaction with smaller portions, reducing overall calorie intake, potentially leading to weight loss and promoting your fitness goals.

9. Pair Up With A Buddy

 

Working out daily or sticking to a healthy diet alone can sometimes be challenging. Having a team or workout buddy with whom you share the same challenges and fitness goals provides emotional support and makes the process more enjoyable and less lonely. This encourages you to stick to your plan of weight loss.

 

Teaming up also helps you maintain a consistent workout schedule. You’re likely to stick to your exercise routine, which is crucial for long-term weight loss and muscle-building success.

10. Reduce Stress

 

Stress is linked to increased food cravings and consumption of food.  It triggers the release of cortisol hormone, which increases appetite, causes insulin resistance, and reduces metabolism, causing weight gain, especially around the abdominal area.

 

Additionally, stress often disrupts sleep patterns, slowing metabolism and appetite regulation and promoting weight gain.

 

To counteract these effects, reduce stress levels. Lowering stress helps you regulate cortisol levels and improve sleep quality, helping you maintain a healthier weight.

 

11. Set Realistic Weight Loss Goals

 

Setting an unrealistic goal can lead to disappointment and frustration when it’s not achieved. This can be demotivating and may even lead to giving up on the weight loss journey.

 

Set smart and realistic fitness goals to help you make gradual, sustainable changes to your lifestyle and diet and allow your body to adjust without causing undue stress.

 

The goals should encourage you to focus on overall health rather than just achieving a certain number on the scale or promoting rapid weight loss or extreme dieting.

12. Take Healthy Snacks and Supplements

 

As you get older, the ability of your body to absorb certain nutrients from food declines.  For instance, studies show that adults over 50 are often deficient in vitamin B12 and folate, essential nutrients needed for energy production.

 

Deficiency in vitamin B12 can negatively affect your mood and cause fatigue, hindering your weight loss goal.

 

Consume healthy snacks such as nuts and nutritional supplements such as creatine to boost energy and high-quality B-complex vitamins to reduce Vitamin B12 deficiency.

13. Track Your Daily Weight Loss Steps

 

Tracking your daily steps and habits using various tools such as a pedometer and journal is critical for your weight loss journey.

 

For instance, tracking your daily caloric expenditure can estimate the number of calories you burn through physical activity. This information can help you adjust your caloric intake accordingly to create a caloric deficit, which is the foundation of weight loss.

 

Keeping track of your progress also encourages you to be more active and maintain consistency in your exercise routine. Additionally, when you track your steps, you’re more likely to hold yourself accountable for reaching your daily activity goals.

14. Hire a Professional Trainer

 

Hiring a professional trainer is crucial to losing weight and maintaining a fit physique at 50 years.

 

A fitness trainer teaches you the correct form for various exercises, helping you avoid injury and maximize the benefits of each movement.

 

A professional trainer will also customize your workout plan by assessing your current fitness level, your goals, any existing medical conditions, and your specific needs as a bodybuilder over 50.

 

Conclusion

 

The journey to lose weight over 50 may present its fair share of challenges, but armed with the proper knowledge and effective strategies for weight loss, it’s a journey well worth embarking on.

 

Embracing a balanced diet, staying active with exercises tailored to your needs, and mindful eating are all critical components of achieving sustainable weight loss and staying fit in your 50s and beyond.

 

So, let’s not allow age to limit your potential. Invest in your future self by trying these tips and strategies.

 

 

 

 

 

 

The post Top 14 Best Tips To Lose Weight Over 50 first appeared on .

]]>
https://www.ironmanmagazine.com/top-14-best-tips-to-lose-weight-over-50/feed/ 0
Vegan/Plant-Based Diet for Bodybuilders https://www.ironmanmagazine.com/vegan-plant-based-diet-for-bodybuilders/ https://www.ironmanmagazine.com/vegan-plant-based-diet-for-bodybuilders/#respond Sat, 28 Oct 2023 19:00:43 +0000 https://www.ironmanmagazine.com/?p=52116 If you are looking to build your muscle and strength while enjoying a vegan diet, don’t feel defeated. This article lists vegan foods you should include and avoid in your plant-based diet and explains tips that can help you fuel your fitness journey as a vegan bodybuilder.   What is a Vegan Diet for Bodybuilders? […]

The post Vegan/Plant-Based Diet for Bodybuilders first appeared on .

]]>
If you are looking to build your muscle and strength while enjoying a vegan diet, don’t feel defeated. This article lists vegan foods you should include and avoid in your plant-based diet and explains tips that can help you fuel your fitness journey as a vegan bodybuilder.

 

What is a Vegan Diet for Bodybuilders?

 

A vegan diet for bodybuilders is a plant-based eating approach tailored to meet the nutritional needs of individuals engaged in intense strength training and muscle-building workouts.

 

It centers on the principles of a vegan lifestyle, which involves abstaining from all animal products, including meat, dairy, and eggs.

 

Tips to Help You Implement A Vegan| Plant-based Diet

 

Nutrition is critical in muscle and strength development and overall fitness, just as resistance training. For optimum muscle growth, novice and intermediate bodybuilders require a calorie surplus of 10 to 20% and a high protein intake of 1.6–2.2 grams per kg (0.7–1.0 grams per pound) of body weight per day.

 

Unfortunately, plant-based diets have a lower protein quality than the traditional bodybuilding diet, which contains animal products with high protein and calories. This poses a challenge to bodybuilders as it affects weight gain.

 

To ensure you get the necessary nutrients from a plant-based diet to support your muscle growth and overall health, you need careful planning. Here are eight critical tips to help you get started:

 

1. Get Sufficient Macros

 

To successfully implement a vegan bodybuilding diet, determine your daily macronutrient requirements, which include protein, carbohydrates, and fats. This will help you to support your activity level and muscle-building goals.

 

Protein is the most critical macronutrient for your body as it is the building block for muscle growth. As a novice or intermediate bodybuilder, aim for a higher protein intake of 0.7-1g per pound of body weight daily to enhance muscle building.

 

However, since most vegan protein sources are lower quality and do not contain all the essential amino acids your body requires, stick close to the higher amounts of protein of 1 gram per 1 pound of your body weight.

Fat and carbohydrates, although not needed in high amounts, are still essential. Fats help regulate hormones, boost brain function, and assist in joint health, which are critical in bodybuilding goals.  Consume fat in the range of 20% and 40% of total calorie consumption.

Consider filling up on plant-based protein sources such as beans, lentils, tofu, tempeh, seitan, nuts, and seeds to meet your required daily protein intake and promote muscle gain.

Vegan protein shakes and supplements such as vegan multivitamins and protein powders also provide a concentrated amount of protein to help you meet your protein requirement.

Carbs provide the energy necessary for intense workouts. Aim for 45-50% of your daily caloric intake from carbohydrates. Whole grains, fruits, and vegetables are excellent sources.

 

 

2. Eat Plenty of Fruits and Vegetables

 

Eating plenty of fruits and vegetables ensures your body gets the nutrients deficient in other vegan bodybuilding diets.

 

Every bodybuilder needs a significant amount of vitamins and minerals for effective training and muscle development. Fruits and vegetables are rich in vitamins and minerals like vitamin C, vitamin A, and potassium, which are essential for immune function, muscle contraction, and electrolyte balance.

 

Fruits and vegetables are excellent sources of dietary fiber. Fiber aids digestion and promotes feelings of fullness, which helps control appetite and manage calorie intake, maintaining a healthy body weight.

 

They also contain antioxidants, such as polyphenols and flavonoids, which help combat oxidative stress and inflammation caused by intense workouts. Reducing oxidative stress is crucial for muscle recovery, reduced soreness, and overall health.

 

3. Limit Processed Food

 

Many processed vegan foods may not be the healthiest. Processed foods, such as vegan snacks, fast food, and sugary treats, are often high in refined sugars, unhealthy fats, and artificial additives. Consuming these foods can lead to weight gain and health problems.

 

For a well-balanced plant-based diet, focus on whole foods like fruits, vegetables, legumes, whole grains, and nuts. These foods provide essential nutrients and fiber that promote good health and weight management.

4. Take Plenty of Fluids

 

While vegan bodybuilding diets often include fruits, grains, vegetables, and legumes, these foods contain high fiber. High fiber intake can cause bloating, abdominal pain, and severe flatulence.

 

To counteract these complications, drink plenty of water. Start by drinking at least 1ml water or fluid per calorie.

 

Taking plenty of fluids also keeps your body hydrated. Proper hydration helps maintain energy levels during workouts, reducing the risk of cramps and promoting muscle recovery in bodybuilding. It also aids digestion and regulates body temperature when working out.

 

Consider taking vegan fluids such as herbal teas, coconut water, and water.

 

 

 

 

5. Get Enough Healthy Fat

 

Like a traditional diet, a vegan bodybuilding diet should have enough healthy fats. Consuming enough healthy fats helps in nutrient absorption, hormone regulation, and energy. Fats provide more calories (twice the number of carbs and protein), which is crucial for muscle building and recovery.

 

Fat intake recommendation is 1 gram per kg of body weight daily or 0.5 pounds per pound for off-season bodybuilders. 

 

In a plant-based diet, sources of healthy fats include avocados, nuts, seeds, and olive oils. Incorporating them ensures you get the necessary energy to support muscle development.

 

6. Keep Workouts Short and Intense

 

Vegans rely mainly on the protein from plant-based foods to provide energy for their workout. These proteins may not be enough to get you through long workout sessions, forcing your body to consume the stored protein to meet the elevated energy demands.

 

Since the protein is the building block of muscle development, when it is fully consumed, muscle mass loss occurs.

 

Short but intense workouts are effective for muscle hypertrophy, strength, and overall fitness. Performing them instead of long workout sessions will prevent muscle mass loss and help stimulate muscle growth while reducing the risk of overtraining and injury.

7. Eat Frequently

 

Eat frequently throughout the day since you won’t be getting much protein from the vegan diet as it contains few proteins which are of low quality when compared to traditional meals.

 

Eating frequently maintains a steady flow of nutrients and energy requirements throughout the day, preventing energy dips and muscle catabolism. It also supports metabolic efficiency and ensures a constant supply of amino acids for muscle repair and growth.

 

8. Consume a Variety of Plant-Based Foods

 

Many vegan foods do not contain all of the essential amino acids. Gravitating on the same food over and over again can promote nutrient deficiency.

 

Take time to plan and incorporate a wide range of plant-based foods to receive all the essential nutrients your body needs.

 

Different fruits, vegetables, legumes, grains, nuts, and seeds offer unique vitamins, minerals, and antioxidants. This variety not only enhances your overall health but also makes your meals more enjoyable and supports your fitness goals.

 

 

 

 

Benefits of Vegan|Plant-Based Diet

 

A vegan bodybuilding diet can offer several potential benefits for individuals looking to build muscle, improve athletic performance, and maintain overall health. Here are some of the advantages of following a vegan diet for bodybuilding:

 

1. Reduced Risk of Chronic Diseases

 

A well-planned vegan diet tends to be low in saturated fat and cholesterol and higher in fiber and other essential compound.

 

Reduced cholesterol and saturated fat intake can help reduce the risk of heart disease. High fiber consumption has also been linked with reduced heart disease and stroke incidences.

 

2. Improved Digestion

 

Plant-based diets are often high in fiber, promoting healthy digestion and regular bowel movements. Fiber also helps with fullness and satiety, which is vital for bodybuilders aiming to control their calorie intake to maintain a lean physique and promote weight management.

 

3. Reduced Inflammation

 

Plant-based diets rich in fruits, vegetables, whole grains, and legumes are known for their anti-inflammatory properties. By reducing inflammation, vegan bodybuilders may experience improved muscle recovery and reduced muscle soreness, allowing more frequent and intense training sessions.

 

3. Maintained Health Weight

 

Plant-based foods, such as fruits and vegetables, tend to be lower in calorie density than animal-based products. You can consume more significant portions of them while keeping your calorie intake in check, which can benefit weight management.

 

The high dietary fiber in Vegan diets promotes satiety, reducing overeating and snacking between meals, which helps with weight loss.

 

4. Reduced Cancer Risks

 

While a vegan bodybuilding diet alone doesn’t guarantee protection against cancer, it is associated with a reduced risk of certain types of cancer due to its high Antioxidant Content, which helps protect cells from damage caused by free radicals. This protection can reduce the risk of cancer development.

 

Foods to Eat as a Vegan Bodybuilder

 

As a vegan bodybuilder, it’s essential to focus on nutrient-dense foods that provide the necessary macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) to support muscle growth, recovery, and overall health. Here’s a list of foods to include in your vegan bodybuilding diet:

 

1. Plant-Based Protein Sources

 

  • Legumes: Lentils, chickpeas, black beans, and soybeans (tofu, tempeh, edamame).
  • Pea Protein:  Pea protein powder can be added to smoothies or used in cooking to increase protein intake.
  • Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds are good protein sources and healthy fats.
  • Textured Vegetable Protein (TVP): TVP is made from soy flour and is a versatile meat substitute rich in protein.

 

2. Whole Grains

 

  • Quinoa
  • Brown Rice
  • Oats
  • Whole Wheat Pasta and Bread 

3. Plant-Based Dairy Alternatives

 

  • Soy Milk: A good source of protein and fortified with essential nutrients like calcium and vitamin D.
  • Almond Milk, Oat Milk, and Coconut Milk:
  • Vegan Yogurt and Cheese

 

4. Fruits and Vegetables

 

  • Berries such as strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, which can reduce inflammation and support recovery after intense workouts.
  • Citrus fruits such as oranges, grapefruits, and lemons are high in vitamin C, which supports the immune system and aids in absorbing plant-based iron.
  • Leafy greens include Spinach, kale,  broccoli, Swiss chard, and collard greens.

5. Healthy Fats

 

  • Avocado oil
  • Nuts and Seeds oil
  • Olive Oil, Flaxseed Oil, and Coconut Oil

 

6. Plant-Based Snacks and Protein Powder 

 

  • Hummus: Made from chickpeas, it’s a great dip and source of protein.
  • Nut Butter: Peanut, almond, and cashew butter are rich in healthy fats and protein.
  • Dried Fruit:  As a high-energy snack.
  • Vegan protein powders, such as peas, rice, or hemp protein, can supplement your protein intake.

 

7.  Hydration and Fortified Foods

 

Look for foods fortified with essential nutrients like B12, iron, and calcium, as these nutrients can be challenging to obtain from plant-based sources.

 

Drink plenty of water, herbal teas, and electrolyte-rich beverages to stay hydrated, especially during workouts.

 

 

Food To Avoid: 

 

While a plant-based diet offers numerous benefits, there are specific foods or categories to avoid or consume in moderation to optimize your bodybuilding goals. They include the following:

 

Processed Vegan Junk Foods: Highly processed vegan junk foods, such as vegan sausages, vegan ice cream, sugary snacks, and vegan fast food. They are high in Unhealthy fats, sugars, and artificial additives and lack essential nutrients. Overconsumption of these foods can hinder your fitness progress.

 

Refined Carbohydrates:  white bread, white rice, and sugary cereals.

 

Alcohol: Excessive alcohol consumption can interfere with muscle recovery and overall fitness. Drink in moderation

 

Unhealthy Fats: Limit your intake of unhealthy fats, such as trans fats and excessive saturated fats. They can be found in some vegan fried foods and processed snacks.

 

Conclusion

 

 

A successful vegan bodybuilding diet focuses on nutrient-dense, whole foods to provide the necessary macros for muscle growth and overall health.

 

By avoiding processed foods, staying hydrated, including healthy fats, and following a short, intense workout regimen, you can achieve your fitness goals while adhering to a plant-based diet.

 

Try this plant-based lifestyle and achieve your fitness goals.

 

The post Vegan/Plant-Based Diet for Bodybuilders first appeared on .

]]>
https://www.ironmanmagazine.com/vegan-plant-based-diet-for-bodybuilders/feed/ 0
The Power of Blood Flow Restriction Training (BFRT) https://www.ironmanmagazine.com/the-power-of-blood-flow-restriction-training-bfrt/ https://www.ironmanmagazine.com/the-power-of-blood-flow-restriction-training-bfrt/#respond Wed, 18 Oct 2023 19:00:43 +0000 https://www.ironmanmagazine.com/?p=52095 As science peels back the layers of human physiology, a groundbreaking approach has emerged that can unlock your body’s full building potential. The blood flow restriction training technique allows you to enjoy high-intensity training benefits without lifting heavy weights.   While conventional weight training involves substantial loads, blood flow restriction training (BFRT) unlocks the potential […]

The post The Power of Blood Flow Restriction Training (BFRT) first appeared on .

]]>
As science peels back the layers of human physiology, a groundbreaking approach has emerged that can unlock your body’s full building potential. The blood flow restriction training technique allows you to enjoy high-intensity training benefits without lifting heavy weights.

 

While conventional weight training involves substantial loads, blood flow restriction training (BFRT) unlocks the potential for unprecedented gains by strategically manipulating blood flow. By occluding venous blood flow while allowing arterial flow during low-intensity resistance exercises, BFRT fosters an environment ripe for accelerated muscle growth, all while utilizing a fraction of the load previously deemed necessary.

 

What is Blood Flow Restriction Training?

 

Blood flow restriction training, or occlusion training, is a fitness and rehabilitation technique involving specialized cuffs or wraps to partially restrict blood flow to the muscles during exercise, allowing you to exercise at a low intensity but still enjoy the benefits of high-intensity training.

 

Blood flow restriction training was initially developed in Japan in the 1960s. It has gained popularity in fitness recently for its potential benefits in improving muscle strength and size while using lower resistance or lighter weights.

 

During this exercise, a unique cuff or strap is placed tightly around the trained muscle, either the upper arm or upper limb. The strap is inflated to a specific pressure to restrict blood flow out of the area partially.

 

Since BFR training often uses low-resistance exercises, the bodybuilder or the patient performs bodyweight movements, light weights, or resistance bands at a low intensity with high repetition.

 

The occlusion is designed to trick the body into thinking that you are carrying heavy loads so that it can create an environment where the muscles experience increased metabolic stress with lower loads. The increased pressure leads to muscle damage, which calls for repair and rebuilding, leading to muscle growth.

 

How Does Blood Flow Restriction Work?

 

To understand how BFR works, you first need to understand the process of muscle hypertrophy and gaining strength. Muscle growth occurs through various methods, including the following.

 

Mechanical Stress

 

Placing your muscles under pressure damages the muscles by injuring the muscle fibers. Once muscle fibers are damaged, the body starts repairing and building the damaged cells, leading to muscle growth or hypertrophy.

 

Mechanical stress also increases the concentration of anabolic hormones such as testosterone and growth hormone levels and activates myogenic stem cells and insulin-like growth hormones. Activating these pathways and increased anabolic hormones produce protein metabolism, leading to muscle hypertrophy.

 

Hypoxia |Oxygen Depletion

 

Your body needs more oxygen when strength training. Because there is no available oxygen in your body to match the required oxygen demands, the muscle’s blood vessels being trained compress, resulting in a hypoxic environment. The hypoxia environment activates the hypoxia-inducible factor, producing muscle recovery, which stimulates muscle growth.

 

Cellular Swelling

 

During resistance training or high-intensity exercise, the muscles experience increased blood flow, and the cells within the muscle tissue accumulate water and other fluids. This cell hydration can lead to temporary swelling of the muscle cells.

 

Cellular swelling can be seen as a form of stress or “muscle pump” during resistance training. This stressor signals to the muscle cells that they must adapt to handle the increased workload. In response, the cells undergo structural and functional changes to become more efficient and capable of handling greater loads in the future, leading to muscle hypertrophy.

 

Blood flow restriction works similarly to strength training; however, it uses less weight and low-intensity exercise to create the muscle environment to stimulate muscles.

 

Like strength training, the blood flow to the arteries increases during BFR training, but the specialized bands or straps block the blood from leaving through the veins. This restriction reduces the amount of oxygen reaching the muscle, creating a hypoxia environment. This causes fatigue, swelling, increased hormonal responses, and activation of anabolic signaling pathways, leading to muscle hypertrophy.

 

Another way BFT works is by tricking your body into thinking it is training with heavy weights. This makes your body respond by increasing the recruitment of fast-twitch muscle fibers that generate greater force and have a higher potential for growth.

 

Blood flow restriction training is appropriate for people who want to enjoy the benefits of high-intensity exercises but can’t carry heavy weights. For instance, people with injury or surgery, chronic pain, or those working out at home without weights or workout equipment for high-intensity training.

 

 

Benefits of Blood Flow Restriction Training

 

Blood Flow Restriction (BFR) training has a range of applications, and it can be used in various contexts, including fitness, rehabilitation, and sports performance. Here are some expected benefits of BFR training for bodybuilders:

 

1. Rehabilitation

 

Injury and atrophy are some of the common problems bodybuilders face in their journey to building muscles. Although there are various methods to address these problems, they may not be suitable since they involve heavy loads, which may damage the healing tissue in its early healing phase.

 

BFR training is the best method to address bodybuilders’ injury and muscle atrophy.  It attenuates atrophy in individuals recovering from injuries or surgeries and increases strength in a low-load environment.

 

BFR training is also used in physical therapy and rehabilitation settings to promote muscle recovery in individuals who cannot engage in regular high-intensity exercise.

 

2. Promotes Muscle Hypertrophy and Strength Training

 

The main goal of bodybuilders is to build and strengthen muscles, and the BFR training technique is suitable for both muscle hypertrophy and strength gain.

 

You can use it as a supplementary method, particularly when you cannot lift heavy weights or perform high-intensity exercises due to various constraints, such as injury, surgery, or time limitations.

 

By combining BFR training with low-load resistance exercises into your fitness routine, especially during the recovery period, you can experience muscle growth and strength improvements comparable to those achieved with traditional high-load training.

 

3. Improve Endurance and Cardiovascular Training

 

Some research suggests that BFR training can improve endurance and cardiovascular health. By inducing metabolic stress and muscle fatigue, BFR training can simulate the effects of high-intensity endurance exercises, leading to improved cardiovascular adaptations and endurance capacity.

 

4. Helps in Aging and Sarcopenia Management

 

Bodybuilding does not only involve young people but also aged individuals. In fact, various workouts and tips are designed to help older individuals over 50 years and beyond stay fit.

 

BFT is among those techniques that can be helpful for older bodybuilders.  It has shown promise in addressing age-related muscle loss, known as sarcopenia, commonly observed in older adults.

 

By enabling muscle growth and maintenance with lighter loads, BFR training can help counteract the effects of muscle atrophy, relieve pain, and promote functional independence and overall quality of life in the elderly population.

 

Be sure to always take precautions while applying this training.

 

5. Sports Performance Enhancement

 

BFR training has gained popularity among athletes and sports professionals as a complementary method to improve muscle strength and power while minimizing the risk of overuse injuries.

 

Incorporating them into a comprehensive training program can enhance your overall performance and recovery, especially during intense training or competition.

 

Is Blood Flow Restriction Safe?

 

Any workout, including blood flow restriction training, done inappropriately or by the wrong person can be detrimental.

 

BFRT is safe when done correctly with the fitting BFRT cuffs and equipment.  It has been used in various muscle-skeletal pathologies and has shown no adverse effects. However, it’s not recommended for people with the following conditions:

 

  • Blood clotting concerns
  • Cardiac conditions
  • Pregnancy
  • Cancer
  • Bone fracture
  • Active infections
  • Diabetes and Hypertension

 

Although BFRT has no adverse effects on most people, it still has some side effects that some people may experience. These include:

  • Numbness
  • Discomfort
  • Skin abrasion
  • Delayed onset muscle soreness
  • Bruising
  • Petechial hemorrhage

 

 

Does Blood Flow Restriction Training Work?

 

Evidence suggests that blood flow restriction training can be effective for specific purposes. However, its effectiveness can vary depending on the individual, the particular goals, and the proper application of the technique. 

 

Here’s what the research suggests about BFR training:

 

Muscle Hypertrophy and Strength Gains: Most bodybuilders often injure their knees when working out, which may require surgery like ACL reconstruction. ACL reconstruction surgery causes the quadriceps to lose strength and muscles.

 

BFR training has effectively promoted muscle hypertrophy (growth) and strength gains following ACL reconstruction, particularly when combined with low-resistance exercises.

 

Knee Pain Relieve: High-intensity exercises are more likely to aggregate an already injured knee during exercise since they involve high loads. BFR training has been successfully used in rehabilitation settings to reduce pain in the knee, patellofemoral pain, and muscle recovery in patients with knee injuries.

 

Sarcopenia Management: BFR training has shown promise in addressing age-related muscle loss (sarcopenia), which is common in older adults.

 

How to use Blood Flow Restriction Bands

 

Using blood flow restriction (BFR) bands or cuffs requires careful and proper application to ensure safety and effectiveness.

 

While BFRT is an effective workout for muscle hypertrophy, you should use it as a complementary workout to add to your fitness routine. For instance, incorporate BFRT into your active recovery week after three or four weeks of training.

 

BFR is commonly applied to the arms or legs, and the choice depends on your workout goals. Before using the BFR bands, ensure the limb or arm is clean and dry by removing any sharp objects or items that could interfere with the bands.

 

Position the BFR bands on the upper portion of the limb (typically near the top of the arm or thigh) and make sure they are snug but not too tight. The bands should be tight enough to restrict blood flow partially but not so tight that they cause numbness, tingling, or pain.

 

Experts recommend between 30% and 50% restriction for arms and between 50% and 80% for legs, or a perceived tightness level of about 7 out of 10 is a standard guideline.

 

Most BFR bands have a way to adjust the pressure, such as a strap or buckle. Follow the manufacturer’s guidelines to set the pressure to an appropriate level.

 

Once the bands are securely and comfortably in place, perform your chosen exercises. The restrictions created by the bands will make these lighter loads feel more challenging.  Start with fewer repetitions and sets, gradually increasing as you become accustomed to the training.

 

Conclusion

 

When correctly applied, BFR training can offer a time-efficient method for promoting muscle hypertrophy, strength gains, and rehabilitation. However, it’s essential to use BFR training under the guidance of a qualified professional to ensure the proper application of pressure and minimize the risk of potential complications.

 

Consult a healthcare provider or fitness professional to determine whether BFR training suits your circumstances.

 

 

 

The post The Power of Blood Flow Restriction Training (BFRT) first appeared on .

]]>
https://www.ironmanmagazine.com/the-power-of-blood-flow-restriction-training-bfrt/feed/ 0
The 9 Best Cable Exercises: Why You Should Try It Today https://www.ironmanmagazine.com/the-9-best-cable-exercises-why-you-should-try-it-today/ https://www.ironmanmagazine.com/the-9-best-cable-exercises-why-you-should-try-it-today/#respond Tue, 10 Oct 2023 16:00:06 +0000 https://www.ironmanmagazine.com/?p=52064 Are you looking for a different way to build muscle, increase strength, and achieve a sculpted physique while keeping your fitness routine in one place?   Cable exercises are versatile and effective ways to transform your body using a cable machine. These dynamic workouts are good for building strength, muscle definition, and enhancing flexibility.   […]

The post The 9 Best Cable Exercises: Why You Should Try It Today first appeared on .

]]>
Are you looking for a different way to build muscle, increase strength, and achieve a sculpted physique while keeping your fitness routine in one place?

 

Cable exercises are versatile and effective ways to transform your body using a cable machine. These dynamic workouts are good for building strength, muscle definition, and enhancing flexibility.

 

You may be wondering are the best cable machine workouts to incorporate into my fitness routine?

 

This article unveils the nine best cable exercises that can help you transform your body as a bodybuilder or fitness enthusiast. 

 

 

What is a Cable Machine?

 

A cable machine is a fitness equipment found in almost all gyms. It comprises a sturdy frame with one or more adjustable cable pulley systems, making it an effective equipment to train various muscle groups.

 

These machines are designed for strength training and resistance exercises.

 

Benefits of Cable Workouts

 

Cable workouts offer many benefits, making them popular for overall fitness. Here are five advantages of incorporating cable exercises into your fitness routine.

 

1. Reduced Weight Imbalance

 

Most beginners experience weight imbalance with free weights because they place direct loads on the body, which beginners find challenging to support due to lack of stability. This results in weight imbalance and inconsistent tension on muscles, leading to poor muscle development and ineffective workouts.

 

Unlike free weights, the cable machine loads have no direct contact with your body, reducing weight imbalance.

 

Cable exercises also maintain constant tension on the muscle throughout the range of motion, leading to better muscle development and effective workouts.

 

2. Reduced Risk of Injury

 

Cable machines often come with safety features such as adjustable weights and safety pins, reducing the risk of injury when training in the gym.

 

The cable machine provides a controlled range of motion, and cable workouts do not allow direct load on the body. You support the weight using the handles.

 

The cable workouts are also gentle, making them suitable for individuals with injuries and people with varying fitness levels. A study on hospital visits in the US found that free weights were more likely to cause injuries than machines.

 

3. Suitable for All Fitness Levels

 

Cable machine workouts suit all fitness-level enthusiasts. It offers adjustable resistance levels, allowing bodybuilders of different fitness levels to use them. You can gradually increase the weight as you become stronger.

 

Cable machines are versatile, with a pulley system that allows you to pull or push in any direction. This lets you include various workouts such as curls, overhead presses, and cable flyers into your workout routine.

 

4. Greater Hypertrophy and Strength Gains

 

Cable workouts provide more time under tension. Time under tension is the time muscles spend under stress during an exercise.

 

Hypertrophy and strength gain are directly linked to the tension you place on the muscle during a workout.  The more the muscles stay under stress, the more they adapt to it by gaining strength and muscles.

 

Cable machine exercises exert stress against your muscles when working out, forcing them to contract. Since cable exercise involves working out without a break, your muscles stay under tension for longer. This makes the muscles fatigue faster, leading to faster gains in strength and muscles.

 

 

 

 

9 Cable Workouts for Effective Muscle Gains

 

Below are the top nine cable workouts you should consider including in your training routine.

1. Cable CrossOver

 

Cable crossover is one of the best double cable pulley workouts for building strength and muscle definition. It primarily targets the upper body muscles, like the triceps, anterior deltoid, and chest muscles.

How To Do Cable Crossover

 

Adjust the pulleys on the cable machine by setting them to the highest hole slightly above your shoulder.

Stand at the center of the cable machine with your feet shoulder-width apart.

With palms facing down, grab the pulley handles in each hand and step forward with one foot. Keep your arms outstretched to the sides, parallel to the ground, and core tight.

Pull the cable handles downwards across your body so your wrist forms an x at your chest. As you pull the handles, squeeze your chest muscles.

Inhale and slowly return to the starting position by opening your arms.

 

2. Cable Shrugs

 

Cable shrugs are effective for targeting the trapezius muscles. It helps strengthen and develop the upper part of your trapezius muscles, which are responsible for elevating and retracting your shoulders.

 

How To Do Cable Shrug

 

Set up a cable machine with a low pulley attachment and stand facing the cable machine with your feet shoulder-width apart.

Grasp the handle in each hand using an overhand grip (palms facing your body) and step back. Space your hands slightly wider than shoulder-width apart.

With your core tight and straight back, lift your shoulder as high as possible, keeping your arms extended.

Pause briefly and squeeze your trapezius muscles to maximize the contraction.

Slowly lower back to the starting position.

 

3. Lat Pulldown

 

Lat pulldown is a staple workout in most cable full-body exercises that strengthen the lat muscles. The activity allows you to use various grip positions and widths to target specific muscles in the back and arms.

 

How To Do Lat Pulldown

 

Sit on the lat pulldown machine and adjust the thigh pad to fit snugly over your thighs to secure your lower body. Your knees should be at a 90-degree angle.

Reach up and grab the bar with a wide overhand grip. Your palms should face away from your body.

Hinge back slightly, tighten your core, and pull the bar towards your upper chest or the base of your neck. Ensure you squeeze your shoulder blades together to engage your lats fully.

Hold this position briefly to maximize muscle activation before releasing the bar to return to the starting position.

Keep your movements controlled, and avoid letting the weight stack slam down.

 

4. Cable Lateral Raise

 

The cable lateral raise primarily targets the shoulder muscles, specifically the lateral or side deltoids. It’s an excellent isolation exercise for building shoulder width and creating well-defined shoulders.

 

How To Do Cable Lateral Raise

 

Adjust the cable machine to the lowest position and attach a D-handle or stirrup handle to the cable.

Stand facing the cable machine with your feet shoulder-width apart and grab the handle with your right hand, holding the cable handle with an overhand grip.

Step away from the machine so there’s tension on the cable when your arm is down by your side.

Slowly lift your right arm straight to the side, keeping it parallel to the ground. Your hand should remain at or slightly below shoulder level. Use the lateral deltoid to raise the weight.

Pause briefly, squeezing your lateral deltoid before lowering your arm to your side to return to the starting position.

 

 

5. Cable Pec Fly

 

Cable pec fly, or cable chest flys, is a resistance exercise primarily targeting the pectoralis major muscles. It also engages the anterior deltoids (front shoulder muscles) and the triceps to a lesser extent.

 

Cable pec fly is effective for building chest strength and enhancing muscle definition. However, it requires higher stability.

 

How To Do Cable Pec Fly

 

Adjust the pulleys on the cable machine to their highest position to target your lower chest, lower to target the upper chest, and middle to target your mid pecs.

Stand in the middle of the cable machine and grasp one handle in each hand. Take a step forward with one foot to slightly lean forward. Maintain a straight back and tighten your core muscles.

Extend your arms straight in front of you, palms facing up, and bring them together in a controlled and deliberate motion so that the cable’s pull line is roughly parallel to your armpit.

Squeeze your pec muscles and hold this position for a moment to maximize muscle engagement.

Slowly return your arms to the starting position and repeat before switching to the other feet.

6. Cable Face Pull

 

Cable face pull is a popular workout in the warm-up routine of the upper body exercise. It primarily targets the upper back and shoulder muscles, such as the rear deltoids, traps, and upper trapezius muscles.

 

Face pull is an excellent exercise for improving posture, strengthening the upper back, and enhancing shoulder health.

 

How To Do Cable Face Pull

 

Adjust the pulley to a height above your head and clip in a D handle or rope attachment.

While facing the cable machine, grasp the ropes with a neutral grip and hands positioned slightly wider than shoulder-width apart.

Take a step or two back from the machine to create tension in the cable stack.

Slightly bend your knees and pull the ropes towards your face while keeping your elbows high and out to the sides. Squeeze shoulder blades together as you pull.

Pull the ends of the ropes to your face so that they pass the sides of your face or slightly touch it. Squeeze your shoulder blades for a moment.

Slowly extend your arms to return the ropes to the starting position.

Although a band can be used on the face pull workout, the cable stack is more beneficial. The cable stack provides constant tension that targets small muscles overwhelmed by elastic stress from bands.

 

7. Cable Curls

 

Cable curls are an excellent workout to train biceps muscles. It helps develop strength and definition in the biceps, making it a popular choice for individuals looking to build their arm muscles.

 

How To Do Cable Curls

 

Stand facing the cable machine with your feet shoulder-width apart and grab the bar with your palms facing inward.

Flex your elbows and curl the bar upward toward your shoulders. Keep your upper arms stationary throughout the movement; only your forearms should be moving.

Curl until your biceps are fully contracted.

Pause and squeeze your biceps before slowly lowering the bar back down to the starting position.

8. Cable Lunges

 

Cable lunges are a variation of the traditional lunge exercise that targets the lower body muscles, particularly the quadriceps, hamstrings, glutes, and calves.

How To Do Cable Lunges

 

Attach a handle to the low pulley of a cable machine and stand with your right foot in front of the other, holding the handle with both hands.

Lunge down toward the floor and tighten your core. Ensure that your front knee stays in line with your ankle and your back knee doesn’t touch the ground.

Stand back up and return to the starting position.

 

9. Seated Cable Row

 

Seated cable rows provide multiple hand grips and elbow positions to target various back muscles.

 

How To Do Seated Cable Row

 

Sit on the cable row machine’s bench with your feet hip to shoulder width apart on the machine pad.

Grab the handle attachment with both hands, palms facing down.

Hinge from your hips, but ensure your lower back remains straight.

Tighten your core and pull the cable handle towards your torso by retracting your shoulder blades and bending at the elbow. Continue pulling until the handle touches or nearly touches your lower rib cage.

Pause briefly at the fully contracted position, feeling the squeeze in your shoulder muscles. Slowly extend your arms back to the starting position.

 

 

Conclusion

 

Cable exercises offer a dynamic and versatile approach to fitness that can’t be ignored. From sculpting a chiseled physique to enhancing functional strength, the benefits are boundless.

 

Incorporate these nine cable exercises into your fitness regimen today and experience remarkable results! Start sculpting, strengthening, and achieving your fitness goals like never before.

 

 

 

The post The 9 Best Cable Exercises: Why You Should Try It Today first appeared on .

]]>
https://www.ironmanmagazine.com/the-9-best-cable-exercises-why-you-should-try-it-today/feed/ 0
Top 8 Lat Exercises for Lat Development https://www.ironmanmagazine.com/top-8-lat-exercises-for-lat-development/ https://www.ironmanmagazine.com/top-8-lat-exercises-for-lat-development/#respond Tue, 10 Oct 2023 15:40:29 +0000 https://www.ironmanmagazine.com/?p=52072 Lats are the pillars of a muscular, balanced, and resilient physique. Neglecting them can result in imbalances, hinder performance, and even pave the way for injuries.   So how do you build lats muscles, and what are the best exercises to build them?   This article details some of the most effective exercises to target […]

The post Top 8 Lat Exercises for Lat Development first appeared on .

]]>
Lats are the pillars of a muscular, balanced, and resilient physique. Neglecting them can result in imbalances, hinder performance, and even pave the way for injuries.

 

So how do you build lats muscles, and what are the best exercises to build them?

 

This article details some of the most effective exercises to target your lats. It also outlines the benefits of lat exercises and the tips to help you train your lat muscles effectively.

 

What are Lats?

 

Lats, or latissimus dorsi, are large, flat, triangular muscles extending across the back’s lower and middle parts. They span from the upper arm bone (humerus) to the lower spine and pelvis. They are the largest muscles in the human back.

 

The primary function of the lats is to stabilize the spine and perform various shoulder joint movements. These include shoulder extension (pulling the upper arm down toward the lower back), shoulder adduction (pulling the upper arm toward the body’s midline), and internal shoulder joint rotation.

 

These shoulder movements allow you to perform various bodybuilding strength training exercises such as pull-ups, lat pulldowns, rows, and swimming strokes.

How to Effectively Train Your Lat

 

Training your lats requires a well-structured workout routine that targets these muscles comprehensively. Here are tips on how to train your lats without making any lat training mistakes.

 

Use Variety of Exercises

 

While vertical exercises such as chin-ups, pull-downs, and lat pulldowns are best for training lats, they are not good enough to widen your shoulders.

 

To have well-developed lats, train with horizontal and vertical exercises. A study shows that horizontal pulling workouts such as barbells and dumbbells are as effective as vertical pulling exercises in developing lats. In fact, horizontal pull workouts train lats into various angles and directions, producing more growth than vertical pull.

 

Apply Effective Weighing Cues

 

Most bodybuilders often fail to feel any impact on their lats when training their back and instead feel their forearms, biceps, and traps. As a result, they end up focusing on the parts with impact rather than lats, leading to minimal lat growth.

 

Research by scientists from the University of California Upstate has discovered a solution to this problem: effective weighing cues.

 

Pulling the weight with your back rather than your arm muscles is an effective weighing cue to help build more lat muscle. It increases lat activation, making you feel the impact of the training, which eventually leads to increased focus on training the lat. The more you intensely focus on muscles while training, the more they will grow.  

 

Palpitating or tapping the participant’s lats immediately before or during the set is also effective in building your lat. It increases your attention on the lat and establishes a mind-muscle connection, which helps develop strength and lat muscle.

 

Muscle-mind connection is focusing your mental attention on the specific muscle or muscle group you are working during an exercise.

 

Other cues to help you train lat muscle effectively when doing vertical pulling and horizontal pulling workouts include:

 

  • Pull your elbows onto the floor for the vertical pull exercise.
  • Tuck your shoulder blades into your back pockets during the vertical pull exercise.
  • Slamming your elbow into the ceiling when your body is parallel to the floor for horizontal pull workouts such as dumbbell rows and barbell rows

Use the Progressive Overload Method

 

Progressive overload is the best way to increase your lat gains when they have stopped getting bigger and stronger muscles. The method involves systematically growing the demands placed on the muscles over time to promote growth, adaptability, and improved performance.

 

You can increase the demands by increasing an exercise’s resistance or load by adding weight, resistance bands, or more challenging workout variations. You can also increase the volume of your workouts or adjust your exercise’s intensity. Depending on your goals, you may use heavier weights for fewer repetitions or lighter weights for higher repetitions.

 

Benefits of Lats Exercises

 

Lat exercises offer a wide range of benefits for upper body strength, posture, and aesthetics. Here are five key benefits of incorporating lat exercises into your fitness routine:

 

1. Enhanced Posture

 

Well-developed lats help balance the musculature of the upper back and shoulders, which can counteract the effects of poor posture caused by sitting at a desk or hunching over electronic devices. Lat muscles also support, strengthen, and stabilize the spine, reducing stress placed on it.

 

2. Improved Upper Body Strength

 

Exercises like pull-ups, lat pulldowns, and rows require the lats to lift or pull a significant amount of weight.

Over time, progressive overload (increasing the resistance) in these exercises can improve pulling strength, contributing significantly to your overall upper body strength.

3. Aesthetic Benefits

 

Training your lats with lat exercises can lead to strong and well-defined lats, contributing to the coveted “V-taper” appearance. This makes the upper body appear broader at the shoulders and narrow to the waist, enhancing your physique and overall aesthetics.

4. Improved Performance in Sports 

 

Engaging in lat exercises, such as pull-ups and rows, enhances the mobility and flexibility of your upper body. This can significantly improve your athletic performance in activities like swimming, rock climbing, and gymnastics, where a wide range of shoulder motion is essential.

5. Shoulder Stability

 

Lat exercises promote shoulder stability by strengthening the lat muscles that support and control the shoulder joint and stabilize the scapula (shoulder blades) during various upper-body movements.

 

A stable shoulder joint is crucial for injury prevention and optimal performance in activities that involve overhead motions, such as swimming, weightlifting, and throwing sports.

The Top 8 Lats Exercises for Maximum Lat Muscle Gains

 

Here are the top 8 lats exercises for maximum lat muscle gains:

1. Deadlifts

 

While deadlifts are the best workouts for building stronger hamstring and glutes, they are also suitable for developing lats. With these workouts, you can carry the heaviest weight, resulting in more muscle gains and strength.

 

How to Do a Deadlift

 

Position the barbell on the floor in a power rack or lifting platform and stand facing the bar with your feet hip-width apart.

Bend your hips and knees and grasp the bar with an overhand grip. Keep your chest up, back straight, and shoulders down and back.

Lift the bar off the ground by pushing through your heels and extending your hips to stand up. As you lift, keep the barbell close to your body, almost brushing against your legs.

Push your hips back and gently lower the weight to the ground.

2. Chin-ups

 

Chin-ups are excellent for targeting the lats and engaging the biceps, rear deltoids, upper arms, and back muscles.

Chin-ups allow for progressive overload; you can gradually increase the resistance by adding weight or performing more repetitions, increasing lat strength and muscle growth.

 

How to Do Chin-ups

 

Hang from the bar with an underhand or overhand grip. Your arms should be slightly wider than shoulder-width apart, and your feet off the ground. Engage your core for stability.

Bracing your core, bend your elbows and shoulders, and pull your chest toward the bar before lowering your body back down with control.

3. Landmine Rows

 

Landmine rows are almost similar to barbell rows except for the angle of pull that sets them apart.  Attaching the barbell behind the back allows landmine rows to offer more lat squeezing, providing more lat contraction.

The anchoring of the barbell also reduces the likelihood of cheating in squeezing, thus squeezing more for lat growth.

 

How to Do Landmine Rows

 

Secure one end of a barbell into a landmine attachment and load the opposite end with weight plates according to your desired resistance level.

Place a V bar handle on the weighted side of the barbell and bend at your hips and knees to grasp the end of the barbell with one hand. Your grip should be overhand, and your arms should be positioned just outside shoulder-width apart.

Pull the loaded end of the barbell upward toward your hip on the same side as your gripping hand. Keep your elbow close to your body as you pull.

Squeeze your lat muscles briefly before slowly lowering the barbell back to the starting position.

 

4. Seated Cable Rows

 

Seated cable rows are an excellent lat cable machine exercise that targets and strengthens the lats. They allow for the isolation of the lats without significant involvement of other muscle groups.

While they are effective as barbell rows in training lats, cable machines provide constant tension throughout the range of motion. This continuous resistance challenges the lat muscles throughout the exercise, leading to better muscle engagement and growth.

The Cable machines used for cable row offer a controlled environment that reduces the risk of injury compared to some free-weight exercises, making them suitable for beginners and individuals with joint concerns.

 

How to Do Cable Rows

 

Adjust the cable machine wide-grip handle attachment at chest height.

Sit on the cable row machine with your feet shoulder-width apart and knees slightly bent to reach the handles without curling your lower back.

Grasp the handle with an overhand grip and arms fully extended. Keep your back straight, chest up, and shoulders relaxed.

Pull the handle toward your lower rib cage, retracting your shoulder blades as you squeeze your lats. Keep your elbows close to your body as you pull.

Slowly extend your arms, returning the handle to the starting position while maintaining control.

 

 

5. Pull-ups

 

Pull-ups are compound exercises that involve multiple muscle groups. In addition to the lats, they work the biceps, rhomboids, rear deltoids, and other upper body muscles, making them highly efficient for overall upper body development.

 

How to do Pull-Ups

 

Stand facing the pull-up bar and grasp the bar with an overhand (pronated) grip, slightly wider than shoulder-width apart.

Hang from the bar with your arms extended and your feet off the ground. Engage your core and avoid swinging or using momentum.

Initiate the pull by squeezing your shoulder blades together and pulling your chest towards the bar until your lats are fully depressed. Bend your elbows to raise your chin over the bar.

Hold briefly before lowering your body to the hanging position.

 

6. Barbell Rows

 

Barbell rows are excellent exercises primarily targeting the lats and other upper back and posterior chain muscles. They help build back strength, improve posture, and enhance the overall upper body aesthetic.

 

How to Do Barbell Rows

 

Place a loaded barbell on the floor and stand with your feet shoulder-width apart in front of it.

Bend at your hips and knees to lower your torso until it’s almost parallel to the floor. Your back should be straight, and your head in line with your spine.

Grasp the barbell with both hands using an overhand grip slightly wider than shoulder-width apart. Ensure your grip is secure and your wrists are in a neutral position.

With your core tight and braced, engage your shoulder blades and pull the barbell towards your lower rib cage while keeping your elbows close to your body.

Hold a moment and slowly lower the barbell back to the starting point.

 

7. Dumbbell Rows

 

Dumbbell rows are the most straightforward workouts beginners can start with since they are easy to adapt and add to your workout routine. They target the lats and other muscles in the upper back, making them an effective choice for building back strength and muscle.

 

How to Perform a Dumbbell Row

 

Stand with your feet hip-width apart and hold a dumbbell in each hand with a neutral grip.

Hinge at your hips to lean forward until your torso is almost parallel to the ground. Keep your back straight and core engaged throughout the exercise to maintain a stable posture.

Pull one dumbbell up towards your hip by bending your elbow. Keep your upper arm close to your torso as you lift the weight.

Inhale and lower the dumbbell in a controlled manner back to the starting position

 

8. Lat Pulldowns

 

The lat pulldown is a compound strength training workout similar to chin and pull-up exercises. The only difference is that it primarily targets the lat muscles.

Lat pulldown is performed on a cable machine with various grip attachments, such as wide grips and angled handles. These options allow you to concentrate on working out your lats without worrying about your grip or coordination of your lower body.

 

How to Do Lat Pulldown

 

Sit on the lat pulldown machine and adjust the thigh pads to fit snugly over your thighs, securing your body in place.

Grasp the wide grip bar with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and tighten your core.

Pull the bar down toward your chest in a controlled manner, bending at your elbows and squeezing your shoulder blades together as the bar approaches your upper chest.

Slowly return the bar to the starting position.

 

 

Conclusion

 

Incorporating lat exercises into your fitness routine is the key to building strong, well-defined lat muscles. These exercises enhance upper body strength, improve posture, and contribute to overall upper body development.

 

Whether you’re a seasoned gym enthusiast or just starting your fitness journey, include lat exercises like pull-ups, lat pulldowns, and cable rows in your workouts.

 

To train the lat muscles effectively, focus on progressive overload, mix horizontal and vertical pull exercises, and consistency. Also, track your progress, set goals, and watch your lats grow stronger with each session.

 

 

 

 

The post Top 8 Lat Exercises for Lat Development first appeared on .

]]>
https://www.ironmanmagazine.com/top-8-lat-exercises-for-lat-development/feed/ 0
Top Effective Training Splits for Bodybuilders https://www.ironmanmagazine.com/top-effective-training-splits-for-bodybuilders/ https://www.ironmanmagazine.com/top-effective-training-splits-for-bodybuilders/#respond Tue, 26 Sep 2023 19:00:18 +0000 https://www.ironmanmagazine.com/?p=52042 In bodybuilding, training splits are the backbone of a successful workout routine. They allow you to incorporate compound and isolation exercises targeting larger and smaller muscle groups differently. As a result, you gain strength and muscles and create a more balanced and aesthetic physique.    However, with so many conflicting opinions and one-size-fits-all plans, it’s […]

The post Top Effective Training Splits for Bodybuilders first appeared on .

]]>
In bodybuilding, training splits are the backbone of a successful workout routine. They allow you to incorporate compound and isolation exercises targeting larger and smaller muscle groups differently. As a result, you gain strength and muscles and create a more balanced and aesthetic physique. 

 

However, with so many conflicting opinions and one-size-fits-all plans, it’s easy to get lost in the sea of information. That’s why we’ve created this comprehensive article to empower you with the knowledge on the perfect training split that aligns with your body and fitness goal.

 

What is Bodybuilding Split?

 

Bodybuilding split, also known as a split routine, is a training routine that involves dividing the muscle groups into different training sessions, typically spread across the week. Bodybuilders and advanced weightlifters commonly use this workout program to achieve their fitness goals.

 

There are several benefits to implementing a split routine into your workout routine, including grouping and working out specific muscle groups differently while allowing ample recovery time. It also reduces the risk of injury associated with working the same muscles consecutively.

 

A split routine involves switching between different exercises and muscle groups which provides a variety of stimuli to the body. This can help you break through plateaus and prevent training adaptation, leading to continuous progress in muscle development.

 

5 Factors to Consider When Choosing a Bodybuilding Split

 

There are various types of bodybuilding splits, but not all of them might support your fitness goal. The factors include the following:

 

1. Your Training Experience

 

Your training experience plays a significant role in selecting the proper split routine. As a beginner, you are better off starting with full-body workouts or simpler splits that require less intensity and low volume to build a foundation.

 

Intermediate and advanced lifters can handle more volume and higher training frequencies. They may benefit from more specialized splits to challenge their muscles and promote growth.

 

2. Training Goals

 

Before selecting any split routine, define your specific fitness objectives. Are you aiming for muscle hypertrophy, strength gains, fat loss, or overall fitness? Different splits emphasize various aspects, so choose one that aligns with your primary goal.

 

If your primary goal is strength, you might prefer a split allowing heavy lifting on crucial compound exercises. For muscle growth, a split that targets each muscle group with higher volume might be more suitable.

 

3. Time Availability

 

Consider how many days a week you can realistically commit to training. Some bodybuilding splits require more time in the gym, while others can be completed in fewer sessions.

 

If you have a demanding job, family responsibilities, or other activities, you may not have adequate time to dedicate to working out; therefore, selecting an upper/lower split, a whole-body split, or a push/pull/leg split will be more beneficial for making progress and better outcome.

 

4. Recovery Ability

 

As mentioned, recovery ability is crucial. Some individuals may require more time between training sessions for specific muscle groups to recover fully, while others may recover quickly.

 

If you are training specific muscle groups that need more time to recover after intense workouts, select a split with more recovery days between the training sessions. A long recovery period allows your body to recuperate and prevent burnout.

 

If you find yourself constantly fatigued or experiencing persistent muscle soreness, it might be a sign that your current split is not allowing enough time for recovery.

 

5. Weaknesses and Imbalances

 

Consider body weaknesses or lagging muscle groups you want to prioritize or improve when selecting a split.

 

If a particular muscle group needs more attention, choose a bodybuilding split with more training volume and frequency for that area.  For instance, specialization training splits are suitable for developing a lagging body quickly.

 

Moreover, ensure you prioritize training that lagging area before any other muscles after your rest day when you are fully energetic. Focusing on weak areas can help create a more balanced physique and reduce injury risks.

 

 

 

5 Effective Training Splits for Bodybuilders

 

There are various types of bodybuilding splits, and some common types include the following:

 

1. Full Body Split

The total body training split is a workout routine that involves training your entire body in a single training session. You perform exercises that works multiple muscle groups simultaneously, typically three times a week, with rest days in between. This increased frequency allows you to stimulate muscle growth more frequently.

 

Full body split is a popular and suitable choice for bodybuilders with busy schedules and beginners as it is time efficient. You can perform one comprehensive workout daily instead of spending as many days in the gym as other split routines.

 

The workout split also promotes balanced muscle development by training all muscle groups in a single session. Below is an example of a total body workout that you can perform. Perform each exercise for 3-4 sets of 6-12 repetitions, depending on your goals and fitness level.

 

  • Squats: Targets quads, hamstrings, glutes, and core.
  • Bent-Over Rows: Targets back and biceps
  • Overhead Press: Targets shoulders, triceps, and upper back.
  • Deadlifts: Targets hamstrings, glutes, lower back, and core.
  • Bench Press: Targets chest, shoulders, and triceps.

 

Pros and Cons of Full Body Split

 

The table below shows the pros and cons of a full-body split:

 

ProsCons
It takes a short time, making it suitable for those with limited timeMuscles have less time to recover between sessions which might lead to overtraining and plateaus.
Promotes balanced muscle development and symmetry throughout the body.Training the entire body in one session can lead to muscle fatigue.
You can adapt it for different fitness levelsA limited number of exercises you can perform for each muscle group
It has moderate training volume with high-frequency stimulation of muscles.Limit the isolation of specific muscles for those with targeted goals.
Higher caloric expenditure during and after the workout due to its intensity.

 

 

2. Upper-Lower Split

The upper/lower body split is a training split routine that divides the major muscle groups into two categories: upper body muscles (shoulders, chest, back, arms) and lower body muscles ((hamstrings, quads, calves, glutes, abs).

 

The split allows you to train the upper and lower body muscle groups on separate days with two exercises targeting each group four times a week. This makes it a versatile and effective routine suitable for individuals looking to build muscle and strength or improve overall fitness.

The most common and likely efficient technique to design an upper/lower split for novices to intermediates is to exercise four days a week, training all muscle groups twice. Here’s a common 4-day upper/lower body split:

 

Day 1: Upper Body Muscles

  • Bench Press (chest)
  • Bent-Over Rows (back)
  • Shoulder Press (shoulders)
  • Bicep Curls (biceps)
  • Triceps Dips (triceps)

 

Day 2: Lower Body Muscles

  • Squats (quadriceps and glutes
  • Deadlifts (hamstrings and lower back)
  •  Leg Press (quadriceps and glutes)
  • Leg Curls (hamstrings)
  • Romanian Deadlifts (hamstrings and glutes)

 

Day 3: Rest or Active Recovery

 

Day 4: Repeat upper body training, performing two workouts per muscle group.

 

Day 5: Repeat lower body muscle training, performing two workouts per muscle group.

 

Day 6-7: Take two complete rest days to allow your body to recover before starting the next training week.

 

Pros and Cons of Upper/Lower Body Split

 

The table below shows the pros and cons of upper/lower body split:

 

ProsCons
Suitable for intermediate liftersNot suitable for beginners
Balanced body developmentIntensity constraints
Creates room for more exercise variationLimited volume per muscle group
Efficient as it targets multiple muscle groups in a sessionUnbalanced training time since upper-body training takes longer than lower-body training
It allows sufficient time for recovery between sessions.Lower body training is more intense.
Offer a moderate training frequency and moderate-high volume for hypertrophy.Offer shorter recovery time between sessions which may hinder recovery.

 

 

3. Push/Pull/Leg Split

 

Push/pull/ leg split divides your major muscles into three categories – pushing muscles (chest, shoulders, and triceps), pulling muscles (the back and biceps) and legs.

 

On day one, you focus on muscles involved in pushing movements, primarily the chest, shoulders, and triceps. On day two, you emphasize muscles involved in pulling moves, such as the back and biceps. Last, on day three, you work out the lower body muscles, including the quadriceps, hamstrings, glutes, and calves.

 

You can structure push/pull/leg split in various ways, depending on how many days you plan to work out each week. You can do it once a week, Monday, Wednesday, and Friday, or twice a week, training three days straight, then taking a day off before beginning again, working out six days in a row with day seven off. 

 

Here are the two standard configurations. Aim for 3-4 sets of each exercise, with around 6-12 repetitions per set. The number of sets and reps can be adjusted based on your fitness and experience level.

 

Day 1: Push (Chest, Shoulders and Triceps)

  • Bench Press, Push-ups, and Cable crossover for chest muscles
  • Lateral raise, Shoulder Press, and Arnold press for shoulder muscles
  • Triceps dips, skull crusher, and bench dips for triceps muscles

 

Day 2: Pull (Back and Biceps)

  • Pull-ups, Reverse fly, and rows exercises for back muscles
  • Bicep Curls, hammer curls, and cable curls for biceps
  • Face Pulls for rear delts and upper back

 

Day 3: Legs

  • Squats (quadriceps and glutes)
  • Deadlifts for hamstrings and lower back
  • Leg Press and Lunges for quadriceps and glutes
  • Leg Curls for hamstrings
  • Calf Raises for calves

 

Day 4: Repeat the above training to day six and rest on day seven or rest and continue the next day for the second round.

 

Pros and Cons of Push/Pull/Leg Split

 

The table below shows the pros and cons of Push/Pull/Leg Split:

 

ProsCons
Suitable to intermediate to advanced bodybuildersOver time, your body may adapt to the training stimulus, leading to plateaus in muscle growth
It allows for more flexible planning and more economicalThe Push/Pull split may not be ideal for beginners
Provide variety in your workouts, keeping your training interesting and preventing boredom

 

 

4. The Four-Day Training Split

 

The Four-Day Training Split is a famous workout routine that divides the major muscle groups into four separate workout days. This split type allows for more focused training on each muscle group. It also provides ample time for recovery between workouts.

 

The four-day bodybuilding split is often used by intermediate to advanced lifters who have developed a solid foundation of strength and conditioning over the week.

 

The best way to group muscles here is to pair large muscles with smaller ones that perform the same movements. For instance, pairing chest and triceps muscles involved in pushing or back and biceps.

 

However, train large muscles first before smaller muscles because smaller muscles are more likely to get fatigued faster, making it difficult to work out large muscles that may need their support.

 

Alternatively, you can pair opposing muscle groups like the back and triceps, chest and biceps. In this scenario, include a rest day or leg day between those sessions to avoid working the same muscle group on successive days.

 

The typical structure of the Four-Day Training Split is as follows:

 

Day 1: Chest and Triceps

  • Bench Press (chest)
  • Incline Dumbbell Press (chest)
  • Dumbbell Flyes (chest)
  • tricep Pushdowns (triceps)
  • Overhead Tricep Extensions (triceps)

 

Day 2: Back and Biceps

  • Pull-Ups (back)
  • Barbell Rows (back)
  • Seated Cable Rows (back)
  • Bicep Curls (biceps)
  • Hammer Curls (biceps)

 

Day 3: Rest or Active Recovery

 

Dedicate this day to rest or light activities like walking, yoga, or stretching to promote recovery and prevent overtraining.

 

Day 4: Shoulders and Legs

 

Day 5: Legs

  •  Squats (quadriceps and glutes)
  •  Leg Press (quadriceps)
  •  Leg Curls (hamstrings)

 

Day 6: You can do additional training targeting weaker muscle groups, specific goals, or rest.

 

Day 7: This is a rest day to allow your body to fully recover before starting the next training week.

 

The Cons and Pros of Four-day Bodybuilding Split

 

The table below shows the cons and pros of a four-day bodybuilding split:

 

ProsCons
It allows for more rest days than other splits, such as the five or six-day splitsIt requires rigorous training on specific days leading to fatigue and decreased performance.
Allows you to customize the routine to your goals and preferencesLonger workouts since you're targeting multiple muscle groups in each session
Target specific muscle groups more intensely, leading to better muscle development and overall strength gains.It is unsuited for bodybuilders with limited time or those who prefer shorter, more frequent workouts.
Improved workout intensity, leading to better performance.Not ideal for beginners

 

 

The Five-Day Split

 

The five-day split training is a workout routine designed to focus on different muscle groups each day of the week for five days. It is a famous workout routine that many athletes and fitness enthusiasts use to target other muscle groups to build strength and muscles.

 

The routine can be adjusted according to your goals, preferences, and experience levels. Here’s a general guide on how to perform the five-day split:

 

Day 1: Chest

  • Incline Dumbbell Press
  • Chest Flyes
  • Push-ups

 

Day 2: Back

 

Day 3: Shoulder

  • Overhead Press (Barbell or Dumbbell)  
  • Lateral Raises
  • Face Pulls

 

Day 4: Arms

  • Biceps Curls 
  • Hammer Curls
  • Triceps Dips 
  • Triceps Pushdowns

 

Day 5: Leg

  • Squats
  • Romanian Deadlifts
  • Leg Press

 

The Cons and Pros of Five-day Bodybuilding Split

 

The table below shows the cons and pros of a five-day bodybuilding split:

 

ProsCons
It allows for a targeted focus on specific muscle groups dailyIt demands a significant time commitment of five days a week
The five-day split allows versatility and customization, accommodating different fitness goals and preferencesNot suitable for beginners or intermediate bodybuilders with limited experience
You can tailor exercises, repetitions, and weights to suit your needsNot efficient for bodybuilders seeking overall fitness and cardiovascular improvements, as it primarily emphasizes resistance training.

 

 

Conclusion

 

Bodybuilding split is a strategic approach to structuring your workout routine. It allows you to concentrate on specific muscle groups, increase training volume, and prevent overtraining, enhancing muscle growth and overall progress in your fitness journey.

 

Remember that any workout program’s effectiveness depends on consistency, proper nutrition, and adequate rest. 

 

Additionally, before starting any new bodybuilding split training program, it’s advisable to consult with a fitness professional or personal trainer to ensure the routine aligns with your individual needs and capabilities.

 

 

The post Top Effective Training Splits for Bodybuilders first appeared on .

]]>
https://www.ironmanmagazine.com/top-effective-training-splits-for-bodybuilders/feed/ 0
10 Effective Strategies for Sustainable Weight Loss https://www.ironmanmagazine.com/10-effective-strategies-for-sustainable-weight-loss/ https://www.ironmanmagazine.com/10-effective-strategies-for-sustainable-weight-loss/#respond Fri, 22 Sep 2023 19:00:04 +0000 https://www.ironmanmagazine.com/?p=52025 Are you struggling to shed those stubborn pounds that seem to cling to your body no matter what you try? Or, are you tired of the endless cycle of crash diets and extreme workouts only to regain your lost weight, leaving you feeling defeated and frustrated? You’re not alone.   In this article, we unveil […]

The post 10 Effective Strategies for Sustainable Weight Loss first appeared on .

]]>
Are you struggling to shed those stubborn pounds that seem to cling to your body no matter what you try? Or, are you tired of the endless cycle of crash diets and extreme workouts only to regain your lost weight, leaving you feeling defeated and frustrated? You’re not alone.

 

In this article, we unveil the top 10 practical strategies for sustainable weight loss that will help you shed those unwanted pounds and transform your lifestyle for good. But before that, let’s consider why losing weight rapidly is unhealthy.

 

Why Losing Weight Fast is Not Healthy

 

Rapid weight loss tends to be associated with extreme measures such as fad diets, crash diets, severe calorie restrictions, or excessive exercise regimens. These methods can lead to many detrimental consequences, both physically and mentally. The consequences include:

 

Nutrient Deficiency

 

When you try to lose weight quickly by severely restricting calories, you deprive your body of essential nutrients such as vitamins, minerals, and macronutrients for optimal functioning.

 

Nutrient deficiencies can decrease energy levels and weaken your immune system and overall health, leaving you drained and more susceptible to illness.

Muscle Loss

 

Muscle mass is crucial for weight loss as it helps burn calories and boost metabolism. Rapid weight loss involves extreme weight loss methods or crash diets with a caloric deficit or lack of adequate protein and fat.

 

Due to the lack of adequate protein and fewer calories, the body often resorts to breaking down muscle tissue for energy instead of fat, leading to significant muscle loss.

Reduced Metabolism

 

When significantly restricting your calorie intake, your body may adapt by slowing down its metabolic rate to conserve energy. This metabolic slowdown slows calorie conversion, making it harder to continue losing weight.

 

It may even become difficult to maintain sustainable weight loss once you return to your regular eating pattern because your body will become more efficient at storing calories, contributing to weight regain.

 

Also, since lean muscle mass regularly plays a vital role in metabolism, when it decreases, it ultimately slows down your metabolism, making it harder to maintain weight loss in the long term.

Regaining Weight in the Long Run

 

Rapid weight loss can often lead to a yo-yo weight cycle which most dieters experience.  A yo-yo weight cycling is a pattern of losing and regaining weight repetitively. The process usually occurs when you engage in rapid or extreme weight loss methods followed by a return to previous eating habits or lifestyle choices.

 

When you lose weight rapidly, mainly through restrictive methods, your body responds by breaking down muscles and slowing your metabolism. It can even slow the metabolism permanently, making it easier to regain weight once you return to your everyday eating habits.

 

Increased Appetite

 

The body’s natural response to rapid weight loss is to compensate for calories by increasing hunger and cravings and reducing metabolism. This heightened appetite can lead to overeating and difficulty choosing healthy foods, making it challenging to maintain a calorie deficit for sustained long-term weight loss.

 

Furthermore, lower metabolism can reduce the burning of calories, leading to increased body fat. This can lead to weight gain, hindering your progress toward sustainable weight loss and overall fitness goals.

 

 

Tips and Ways for Sustainable Weight Loss

 

Most people prefer fad diets and quick weight loss programs to achieve immediate results that do not stay for longer. However, the healthy way to lose weight sustainably is by focusing on long-term health habits. These habits include:

 

1. Being Mentally Prepared

 

Weight loss is a long-term commitment that requires time and effort. Before embarking on the journey of sustainable weight loss, take the time to assess your mental and physical readiness and dedication to making sustainable lifestyle changes.

 

Be mentally ready to recognize that sustainable weight loss is a gradual process that requires patience, consistency, and self-compassion. This will help you push on when you don’t see results as early as expected. It sets the foundation for success.

 

Physical and emotional readiness involves changing your eating and physical habits.  Be prepared to create time for workouts and adopt a balanced and nutritious diet that may need you to cut out some of your favorite meals, especially calories.

 

Some questions to ask yourself to know if you are ready include:

 

  • Why do you want to lose weight, and what are your motivations?
  • Are you ready to change your eating habits, especially if you are using food as a stress reliever?
  • Do you have time to work out? If not, are you ready to create time?
  • Are you ready to change your activity habits?
  •  Do you need help from a professional or gym buddy to achieve your goal?

 

It is recommended to talk to a professional before undertaking the journey if you have any hindrances, such as using food to cope with stress or emotional issues.

 

2. Set Realistic Weight Loss Goals

 

Avoid setting overly ambitious targets that may be difficult to achieve and maintain when setting weight loss goals. Instead, focus on creating small, realistic goals that can be accomplished in a reasonable timeframe.  For instance, losing 1–2 pounds of weight weekly is a recommended sustainable weight loss goal you can achieve.

 

However, before looking at the outcome goal, consider factors such as the process of achieving the outcome goal, your current weight, lifestyle, and personal circumstances when setting your goals.

 

An example of a realistic goal with a process is walking for an hour daily to burn 500 –1000 calories more than what you consume to lose 2 pounds or running for two hours to burn 1000 calories more than what you consume daily for you to lose 5% of your body weight. Aim for a weight loss of 1-2 pounds per week, as this is the recommended amount to lose weekly.

 

If you have a challenge setting healthy diet and fitness goals, consider consulting with a healthcare professional or a registered dietitian who can guide you in setting appropriate goals tailored to your needs.

 

3. Create Carb Deficit

 

To promote sustainable weight loss, consume fewer calories than you burn. However, you should not create a calorie deficit that does compromise your overall well-being.

 

You can create a carb deficit by reducing the number of starches, sugar, and carbohydrates you take daily by adopting a low-carb diet eating plan or cutting back on refined carbs and replacing them with whole-grain food.

 

Refined carbs are often calorie-dense with little satiety. Reducing and replacing these foods with plant-based or whole grains can decrease your overall calorie intake, creating a calorie deficit that promotes weight loss.

 

Adopting a low-carb eating plan means consuming fewer carbs than your body burns, which makes your body turn to burn stored fat as an alternative energy source. This process, known as ketosis, enhances fat burning and supports sustainable weight loss goals. Even research on the older population shows that consuming reduced carbohydrates supports weight loss.

 

A low-carb diet also reduces appetite, leading to low-carb consumption and preventing overeating.

 

4. Consume Whole Foods

 

Whole foods, mainly fruits, vegetables, legumes, and whole grains, are excellent sources of dietary fiber. Fiber adds bulk to your diet and slows digestion, promoting feelings of fullness for longer. The increased satiety reduces overeating and supports weight loss by reducing overall calorie intake.

 

Whole foods also include protein foods. Lean protein is highly satiating. Adding it to your diet curbs your appetite, keeps you feeling full for extended periods, reduces the likelihood of overeating, and maintains a calorie deficit necessary for weight loss.

 

Furthermore, adequate protein helps preserve lean muscle mass during weight loss, necessary for maintaining a healthy metabolism and body composition.

 

Although numerous factors alter protein requirements, according to The Food Drug and Administration, an average male requires 56-91 grams daily, and an average female needs 46-75 grams daily.

 

Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish like salmon, also play a crucial role in sustainable weight loss. When you consume fats, they take longer to digest, which helps slow the emptying of the stomach and promotes sustained energy. This can prevent snacking between meals, leading to sustainable weight loss and overall fitness.

 

The table below shows some foods you should consume when losing weight.

 

     
VegetableFruitsLean proteinsWhole grainsHealthy fats
SpinachPassion fruitsSkinless poultryQuinoaOlive oil
BroccoliapplesFishBrown riceAvocado oil
KaleBerriesTofuoatmealSeeds oil
CucumberBananasLean meatbuckwheatNuts oil
LettuceMelonPlain Greek yogurtBarleyCoconut oil
CabbageKiwi fruitBeansCornButter oil
tomatoespearsPeasSorghum

 

 

5. Engage in Regular Physical Activity

 

While you can achieve sustainable weight loss without working out, engaging in regular physical activity with a calorie deficit can help you achieve your sustainable weight loss goal. Exercise helps burn calories you can’t lose through dieting alone. It also strengthens your heart system, improves mood and blood pressure, and boosts metabolism, resulting in sustainable weight loss.

 

Find aerobic exercises you enjoy, such as walking, jogging, dancing, or cycling, and incorporate them into your workout routine.  You can also do strength training exercises at least twice weekly to support weight loss and improve overall fitness.

6. Practice Portion Control

 

When striving to lose weight, don’t consume more food to compensate for the time you will not eat. Instead, be mindful of portion sizes and listen to your body’s hunger and fullness cues.

 

If you can’t control the portion you serve, use smaller plates and bowls to visually control portion sizes, and avoid eating directly from large packages, which can lead to overeating. Also, chew your food slowly and savor each bite. This will allow your brain to register feelings of satisfaction.

7. Drink A lot of Water

 

Drinking adequate water is essential for weight loss and overall health. Research shows that drinking more water supports weight loss regardless of exercise and diet.

 

Adequate water intake helps to boost metabolism and combat hunger by suppressing appetite and sugar cravings. Your body also needs water to burn calories.

 

For sustainable weight loss, aim to drink at least 8 cups (64 ounces) of water daily or more if you engage in intense physical activity or live in a hot climate.

8. Manage Stress

 

Stress can have a significant impact on your overall health and weight management.  Identify your stressors or factors contributing to your stress and find a way to control them.

 

One of the effective ways to manage stress is by engaging in relaxation techniques such as deep breathing exercises, meditation, yoga, and progressive muscle relaxation. 

 

Regular exercise can also help relieve stress by releasing endorphins, natural mood boosters.

9. Seek Support

 

Working out alone can sometimes be boring. Don’t hesitate to reach out for support whenever you feel like giving up. Consider joining a weight loss support group, working with a registered dietitian or a personal trainer, or enlisting the help of friends and family members with similar goals. A support system can provide encouragement, accountability, and guidance throughout your weight loss journey.

10. Get Enough Sleep

 

Sleep is directly connected to hormonal regulation, particularly the hormones that control appetite and satiety. When you have inadequate sleep, the ghrelin ‘’hunger hormone’’ increases, while the leptin hormone —responsible for signaling fullness, reduces.  

 

These effects increase appetite and cravings, particularly for high-calorie and carbohydrate-rich foods, causing overeating or making it more challenging to make healthy food choices and stick to a weight loss plan.

 

But a good night’s sleep contains the hormones and gives you the necessary energy to engage in physical activity, which is crucial for weight loss.

 

Conclusion

 

Sustainable weight loss is not about quick fixes or temporary solutions. It’s a journey that requires dedication, consistency, and the implementation of effective strategies. By incorporating these ten strategies into your lifestyle, you can achieve lasting results and transform your body and health.

 

Choose some strategies from this list and commit to implementing them into your daily routine today.

 

 

 

 

The post 10 Effective Strategies for Sustainable Weight Loss first appeared on .

]]>
https://www.ironmanmagazine.com/10-effective-strategies-for-sustainable-weight-loss/feed/ 0
Exercises and Tips for Shoulder Development https://www.ironmanmagazine.com/exercises-and-tips-for-shoulder-development/ https://www.ironmanmagazine.com/exercises-and-tips-for-shoulder-development/#respond Fri, 08 Sep 2023 19:00:50 +0000 https://www.ironmanmagazine.com/?p=51973 Whether you are focusing on training a specific muscle group or depending on a total body approach, your shoulder muscles are involved. They are involved in chest workouts that feature pressing such as bench presses and barbell squats.   While shoulders are involved in most exercises, that doesn’t mean you shouldn’t include shoulder training in […]

The post Exercises and Tips for Shoulder Development first appeared on .

]]>
Whether you are focusing on training a specific muscle group or depending on a total body approach, your shoulder muscles are involved. They are involved in chest workouts that feature pressing such as bench presses and barbell squats.

 

While shoulders are involved in most exercises, that doesn’t mean you shouldn’t include shoulder training in your workout routine. Your shoulder is an intricate and versatile joint that must be trained to build muscles and strength and create an impressive physical appearance.

 

This article dives into shoulder development, exploring a range of exercises and offering valuable tips to help you sculpt strong and visually appealing shoulders.

 

 

Importance of Sculpted Shoulders

 

Having sculpted shoulders goes beyond aesthetics; it offers numerous fitness and health benefits, such as the following.

 

Injury Prevention

 

The shoulder joint is one of the most mobile and complex joints in the body, allowing a wide range of motion. However, this mobility also makes it susceptible to injuries like dislocations and rotator cuff tears when working out in the gym.

Sculpted shoulder muscles, including the deltoids and rotator cuff muscles, help stabilize the shoulder joint, reducing the risk of injury and improving overall shoulder function.

Additionally, balanced shoulder development provides better support for your upper body preventing muscle imbalances such as shoulder impingement, rotator cuff strains, and instability, possibly leading to overuse injuries.

 

Improved Posture and Alignment

 

Many individuals struggle with rounded shoulders and a forward head posture due to sedentary lifestyles.

Well-developed shoulders help counterbalance these postural imbalances by strengthening the muscles that retract and depress the shoulder blades, contributing to better posture and upper body alignment.

 

Enhanced Athletic Performance

 

Sculpted shoulders are essential for athletes, including bodybuilders. They generate power and contribute to upper body mobility and agility, improving your performance and preventing injuries.

Strong shoulders with good flexibility and mobility also allow for a broader range of motion in the upper body. This enables you to do activities requiring a full range of motion, such as overhead movements.

 

Improved Daily Activities

 

Strong shoulders are essential for everyday activities that involve the upper body.

Whether lifting heavy objects, carrying groceries, playing with your children, or participating in recreational sports, well-developed shoulders provide strength, stability, and mobility, making everyday tasks and gym activities safer and more efficient.

 

Functional Strength and Stability

 

The shoulders are involved in numerous daily activities and movements, such as lifting, pushing, pulling, and carrying objects.

Well-developed shoulders provide a solid foundation of strength and enhanced stability for functional movements.

Top 10 Shoulder Workouts for Building Your Muscles

 

1. Arnold Press

 

Arnold Press is a variation of the overhead press named after bodybuilding icon Arnold Schwarzenegger. It targets all three heads of the deltoid (front, side, and rear) as well as the triceps.

Arnold press exercise provides a greater range of motion and rotation, increasing tension time which stimulates the entire shoulder muscle growth. It also helps develop stability and coordination in the shoulder joint.

You can do Arnold press from a standing, seated or kneeling position. In this case, we will do a kneeling Arnold press to avoid back pain.

 

How To Do:

  1. Kneel on the floor with your core and glutes tightened up. Hold dumbbells at shoulder height, palms facing your body.
  2. Press the weights overhead while simultaneously rotating your palms outward from your chest. At the top of the movement, your palms should face forward.
  3. Reverse the motion on the way down the starting position.

 

2. Barbell Overhead Press

 

The overhead barbell press is a compound exercise that targets the anterior deltoids (front delts) and medial deltoids (side delts). It also engages the triceps and upper chest muscles.

This exercise helps build overall shoulder strength, size, and stability, which is suitable if you want stronger and boulder shoulder muscles.

Although the barbell overhead press may seem easy, it needs much practice and experience to perform well. Start with lighter weights to practice proper form and gradually increase the weight as you become comfortable and stronger.

How To Do:

  1. After warming up your wrist, stand with your feet shoulder-width apart directly under the power bar and grip the barbell with an overhand grip.
  2. Lift the barbell to shoulder level, resting it on the front shoulders. Ensure your elbows and forearms are slightly in front of the barbell (stacked vertically).
  3. Put the weight on the heel of your palm and press the weight overhead until your arms are fully extended.
  4. Lower the weight back to shoulder level in a controlled manner. Repeat the movement for the desired number of repetitions.

 

3. Dumbbell Shrugs

 

Dumbbell shrugs target the trapezius muscles.

This exercise builds strong and defined traps, enhancing the overall appearance of the shoulders, neck, and upper back. It also contributes to better posture and spinal alignment.

 

How To Do:

  1. Hold a dumbbell in each hand, palm in a neutral position, arms straight by your sides and elbows fully extended.
  2. With your core and glutes engaged and neck in a neutral position, shrug your shoulders upward, squeezing the traps,
  3. Hold for a second, and then lower your shoulders back down slowly with control.

 

4. Push Press

 

The push press is a dynamic, explosive movement that uses leg drive to assist in pressing weight overhead. It primarily targets the deltoids (all three heads) and the triceps.

Push press exercise lets you lift heavier weights using leg power, promoting broad shoulder and upper body strength. It also enhances explosive ability targeting the fast-twitch muscle fiber with the most potent muscle growth.  

Moreover, the workout target multiple muscles, and it is versatile. You can do it unilaterally at home or the gym to build shoulder stability, strength and muscle endurance.

 

How To Do:

  1. Start by standing on your feet, shoulder wide apart, with the barbell on your shoulders, arms bent, and palms facing forward.  Ensure your knee is slightly bent.
  2. Quickly extend your legs and drive the weight overhead while using your shoulders and triceps to complete the press. Control the descent back to your shoulders and repeat.

5. Seated Dumbbell Shoulder Press

 

The seated dumbbell press is similar to the military press but performed with dumbbells instead of barbells. It primarily targets the deltoid muscles (all three heads), triceps, and upper back muscles for muscle growth.

Seated dumbbells shoulder press allows you to move your arm independently, which addresses any muscle imbalances improving the balance between the left and right shoulders.

Furthermore, the exercise provides stability and a more natural range of motion that maximizes muscle growth and strength.

 

How To Do:

  1. Sit on a bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing forward.
  2. Press the dumbbells upward until your arms are fully extended, keeping the weights balanced and aligned with your shoulders.
  3. Slowly lower the dumbbells back to shoulder level and repeat the movement for the desired number of repetitions.

6. Seated Floor Lateral Raise

 

The seated floor lateral raise is an effective isolation exercise that targets the side (lateral) deltoid muscles. It is more effective than traditional lateral raise as it eliminates any movement from the hips and arm that might interfere with its correct performance.

Seated floor lateral raise isolates and develop the lateral deltoids responsible for the shoulders’ width and roundness. This enhances shoulder width and creates a more sculpted appearance. The exercise also improves shoulder stability and strengthens the muscles involved in shoulder abduction.

 

How To Do:

  1. Start by sitting straight up on the floor with your legs extended in front of you.
  2. Hold a dumbbell in each hand, palms facing inward. Ensure your core is tight.
  3. Keep your arms slightly bent and use your shoulder (not traps) to raise the dumbbells to your sides until they parallel the floor.
  4. Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.

 

 

7. Lateral Raise

 

Lateral raise is an excellent isolation workout that works on the medial deltoids (side delts) to develop broader shoulders and enhance the appearance of shoulder width. It also improves shoulder stability and assists in overhead movements.

Do it as the first workout if you are training to add depth to your medial delts and last to work out your rear delts, as they need more work.

How To Do:

  1. Stand with dumbbells in hand at your hips, glutes squeezed, core and shoulder blades tight. Shoulders slightly bend.
  2. Lift the weights to your sides until your arms parallel the ground and your wrists below your shoulders.
  3. Lower the weight slowly while controlling the movement.

8. Inclined Bench Press

 

The inclined bench press is a compound movement that targets the upper pectoralis significant muscles and anterior deltoids, triceps, and core and upper back muscles for stability.

The inclined bench press strengthens the upper chest muscles and activates the front deltoids, contributing to balanced shoulder development.

How To Do:

  1. Lie on an incline bench set at a 30-45-degree angle, holding a barbell with a grip slightly wider than shoulder-width.
  2. Lower the barbell to your upper chest, flaring your elbows to the sides.
  3. Pause and push the barbell back up to the starting position by extending your arms while maintaining control and stability throughout the movement.
  4. Repeat for the desired number of repetitions.

 

9. Face Pulls

 

Face pulls involve pulling a cable attachment towards your face, targeting the rear delts and upper back muscles.

Face pulls are highly effective for improving posture, shoulder stability and strengthening the often-neglected rear deltoids. It helps counterbalance the effects of excessive chest training and anterior shoulder work, promoting balanced shoulder development.

 

How To Do:

  1. Set up a cable machine with a rope, resistance band or dual handles attached at chest height.
  2. Stand with your feet shoulder-width apart, facing the machine and grasp the handles, the or band with an overhand grip, palms facing downward.
  3. Pull the rope or band towards your face while keeping your elbows high and wide, squeezing your shoulder blades together.
  4. Pause briefly at the movement’s peak and then slowly return to the starting position. Repeat for the desired number of repetitions.

 

10. Front Raise

 

The front raise is a shoulder isolation exercise that involves raising a weight or dumbbell in front of your body with your arms extended.

The workout targets the anterior (front) deltoids and secondary involvement from the lateral deltoids and upper chest muscles.

Front raises develop and strengthen the front of the deltoid shoulder muscles, enhancing shoulder aesthetics and providing stability during pressing movements. Additionally, it improves shoulder mobility and functional strength.

How To Do:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your core, glutes, and shoulder blades engaged.
  2. Keeps your arms extended and your palms facing your thighs.
  3. Squeeze your shoulders and slowly lift the dumbbells forward, ensuring a controlled movement until your arms are parallel to the ground.
  4. Hold for a brief pause, and then lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

 

Conclusion

 

Sculpting strong shoulders is a journey that requires dedication, proper technique, and a well-rounded approach. You can enhance your shoulder development by incorporating the right exercises, such as face pull, front raises, and lateral raises and following the strategies outlined here.

 

Sculpting strong shoulders is not only about achieving a visually impressive physique but also about enhancing your overall strength, posture, and functional abilities.

 

Begin your journey towards sculpting strong shoulders today with these shoulder workouts.

 

The post Exercises and Tips for Shoulder Development first appeared on .

]]>
https://www.ironmanmagazine.com/exercises-and-tips-for-shoulder-development/feed/ 0