In today’s digest we bring you articles on 6 Weighted Ab Exercises for a Shredded Six-Pack, anti inflammatory shake, Is It Better to Do Cardio or Strength Training First? and 5 EXERCISES TO STRENGTHEN YOUR LOWER BACK MUSCLES. Hope you enjoy them…
6 Weighted Ab Exercises for a Shredded Six-Pack
We all want to feel great, stay healthy, build muscle, and stay lean—typically by keeping our midsections in check. Most people who are looking to reduce body fat and get in shape look at their stomach to see if they are making progress. It’s only natural. The coveted abdominals are the centerpiece of a guy’s […]
We all want to feel great, stay healthy, build muscle, and stay lean—typically by keeping our midsections in check. Most people who are looking to reduce body fat and get in shape look at their stomach to see if they are making progress. It’s only natural. The coveted abdominals are the centerpiece of a guy’s physique, so most guys at the gym make attaining a six-pack a high priority.
But first, a note of trainer wisdom: Doing endless amounts of abdominal exercises will have literally no affect on your progress to burn fat and trim your waistline. Spot-reducing fat has been proven to be a myth. Just because you work a body part hard in the gym with endless amounts of reps does not mean fat will fall off and improve the looks of that body part. It simply just won’t happen.
And while nutritional intake will determine how lean you will become and how your body will look, proper exercise is a critical component to improve overall health, performance and aesthetics. In order to have a strong core and build a little muscle, you need to work the rectus abdominus (think 6-pack muscle) regularly. Just like any muscle group, once you remove the fat, you want the muscles to pop. By using weight during abdominal exercises, you will increase muscle and improve its appearance. (Plus, strengthening your abdominals will help you during your lifts and other athletic events.)
Try these six weighted abdominal exercises to sculpt a midsection worth showing off and strong enough to handle the heavy weights.
6 Weighted Ab Exercises for a Shredded Six-Pack was originally published at LINK
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anti inflammatory shake
Start To Use Food As Your Medicine Instead Of Drugs You would rather get in your car than walk, right? Well, insufficient physical activity and spending most of your time sitting is the reason pain stabs you in your ankles, legs, knees and back. It is even worse in elderly. Being inactive can largely affect […]
Start To Use Food As Your Medicine Instead Of Drugs
You would rather get in your car than walk, right? Well, insufficient physical activity and spending most of your time sitting is the reason pain stabs you in your ankles, legs, knees and back. It is even worse in elderly.
Is It Better to Do Cardio or Strength Training First?
Photo: Twenty20 By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique. In fact, even if you want to be a better runner, you still need to incorporate strength training into […]
By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique. In fact, even if you want to be a better runner, you still need to incorporate strength training into your routine. But when you’re strapped for time, and need to squeeze cardio and weights into a single sweat session, which should you tackle first? Strength training, according to the research and fitness pros. Here’s why.
Why Weights Shouldn’t Wait
In one study published in The Journal of Strength and Conditioning Research, researchers pinned three workout tactics against each other: Strength training alone, running then strength, and cycling followed by strength. They found that exercisers did fewer weight lifting reps if they had just ran or cycled. Yet, doing strength training with no cardio beforehand resulted in more reps.
Another recent study found similar results. After research subjects performed different bouts of treadmill running, the number of reps they performed during resistance training decreased, as did muscle power. Their heart rate and rate of perceived exertion also increased during the strength training sessions that followed aerobic exercise, especially after a HIIT running workout.
“In my experience, I’ve found that most exercisers feel ‘stronger’ when they engage in resistance training first,” says Robert Confessore, PhD, clinical exercise physiologist at Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also demonstrate that aerobic training can negatively affect strength development when performed prior to lifting (whereas research is lacking on the reverse effect), he says. This is due to physiological changes in the muscles that help you move. When you use those fibers to fatigue before you do resistance exercises, your form and drive will likely suffer.
And that can have a noticeable impact. According to Lacey Stone, an LA-based celebrity trainer, if you want the muscle-building benefits of strength training, it’s best to start with those exercises. “It’s vital that you lift before your cardio workouts, because you will have the most power and the most strength to lift heavier loads, which in turn will make you stronger,” she says.
When Cardio Matters Most
In terms of fighting off fat, both resistance exercises and anaerobic workouts are crucial. “When you gain muscle, it raises your metabolic rate, which helps you burn fat faster,” Stone explains. And according to research, doing both strength and cardio decreases body fat significantly more than each method alone. So you can probably stick to the same formula mentioned above, but keep in mind this caveat: That same study showed that while fat mass and waist circumference decrease when you do a combo of the two techniques or just aerobic activity. In other words, lifting alone didn’t lead to weight loss.
So if you want to slim down, you need to kick up your cardio — even if that means skipping some weights when you’re short on time. “Remember: Strength training changes your shape and cardio changes your size,” says Stone.
If it’s better cardio capacity you’re after, Stone says there are mixed reviews on what to tackle first. It’s still smart to strength train even if you want to be a better runner or biker. In fact, one study found that resistance exercises improved endurance athletes’ performance, muscle power and economy. You may just need longer and more frequent cardio moves (some of those being stand-alone aerobic sessions), with cross-training days sprinkled throughout your weekly schedule.
Research suggests taking ample recovery time between strength sessions, too, so you don’t mess with your endurance benefits. As shown in the study, the physiological stress from resistance training can fatigue muscles and potentially slow down the benefits of running or cycling sessions. Similarly, ACE-sponsored research shows that strength training before cardio increased heart rate by 12 beats per minute, which can increase your rate of perceived exertion. This makes your workout feel more vigorous and causes you to feel tired, faster. An important note to keep in mind if you’re aiming to go for a longer run or ride.
Finding Your Formula for Success
Of course every individual has different ideas for what they want to get out of their gym time. So tailor yours to your goals. “To the recreational exerciser, I recommend experimenting with the order of the two types of training within the same workout. Then gauge which works best for you,” says Confessore. If you’re still unsure of what to do, Confessore suggests scheduling these two types of workouts on different days. That way, you don’t have to worry about one affecting the other.
The bottom line… Do what works for your body, but if you need a place to start: Tackle strength, then cardio.
Originally published June 2015. Updated February 2018.
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5 EXERCISES TO STRENGTHEN YOUR LOWER BACK MUSCLES
Scientists say that being sedentary is the disease of our generation. Well I don’t even know if we’re part of the same generation – so let’s just agree that this applies to everybody who’s ever worked in an office. You sit all day, and lie all night, and when you finally have to lift a […]
Scientists say that being sedentary is the disease of our generation. Well I don’t even know if we’re part of the same generation – so let’s just agree that this applies to everybody who’s ever worked in an office.
You sit all day, and lie all night, and when you finally have to lift a heavy box, or a not-so-heavy-and-more-adorable kid of yours, you feel like you’re going to break in two.
The problem is that our lower back muscles are underdeveloped because we stay in front of a computer all day. No wonder we’re all aching before we even reach 30!
So are we doomed, or is there salvation? Well the salvation is there, and I call it The Deadlift & Co.
Perform these 5 exercises to strengthen your lower back muscles so that the modern work style doesn’t ruin your modern life.
Stand with your feet about shoulder-width apart and your feet pointing forward. Put your right hand behind your lower back to make sure your lower back does not hyper extend. Bend your torso forward at your waist and bend your knees slightly. Reach down with your left hand toward the ground without rounding your spine, tucking your chin against your head. Shift your weight slightly toward your heels as you bend forward.
You might have done this exercise before. It consist of you lying on the floor with your stomach toward the floor, raise your arms and legs out like superman. Many children love this pose but it’s a lot harder as you grow older. This exercise strengthens your chest, shoulders, arms, lower back and core. This is a better exercise than crunches and also help improve posture.
If you know anything about me, it’s that I’m crazy about exercises that work more than one muscle. So while hyperextensions are great for your lower back muscles, they will also help strengthen your upper legs, and also it they will activate your core.
All you need to do is fight gravity using your lower back muscles as you lower your upper part of the body, and then get it back up.
If you want a little extra edge to make sure you feel your lower back muscles burning a little bit more, grab onto a weight while you perform this exercise.
Sit with knees bent and together, feet lifted to knee level, and arms extended overhead (sit up as tall as possible through spine). Shift weight onto left ‘cheek’ and press arms down to outside of right hip. Return to start and repeat on opposite side. Do as many reps as possible in 60 seconds.
This is an excellent pose for healing and relaxation. Grab a mat, kneel on it, your bottom should be resting on your heels. Lean forward and make sure that your legs support your chest. Place your forehead on the mat. Place your arms by the sides, with the palms facing up. Take a break and make sure to breathe deeply.
After 4 intense exercises, you can’t just pack your gym bag and go home. Your lower back muscles are going to be very tense. And by the time you wake up for work tomorrow, they’re going to be super-sore too.
5 EXERCISES TO STRENGTHEN YOUR LOWER BACK MUSCLES was originally published at LINK