August 8, 2020

Standing for This Amount of Time Each Day Can Make You Live Longer and More…

In today’s digest we bring you articles on Standing for This Amount of Time Each Day Can Make You Live Longer, Tip: Master Dips for Chest & Triceps, A Four-Week Gym Routine To Get Big And Lean and Boost Your Testosterone Naturally After Turning 40 – Fitness and Power. Hope you enjoy them…

Standing for This Amount of Time Each Day Can Make You Live Longer

It is no secret that spending most of your time sitting each day damages your health. Health experts and research have shown just how sitting for prolonged periods of time can wreak havoc on our health. Individuals who work in offices usually have to sit for about eight hours per day. Unfortunately, research suggests that…

It is no secret that spending most of your time sitting each day damages your health. Health experts and research have shown just how sitting for prolonged periods of time can wreak havoc on our health. Individuals who work in offices usually have to sit for about eight hours per day.

Unfortunately, research suggests that sitting every day for over six hours can increase your heart disease risk by almost 65%. This is equivalent to losing seven years of your life.

Aside from heart disease, your cancer risk also increases. You can easily conclude that sitting for a long time can kill you. Although this is frightening news, there are two benefits from this discovery.

First, becoming aware of this information can help you avoid being too lazy to get up – that is, if you don’t want to die prematurely. Second, you can find ways to combat the negative effects of sitting and that is by simply becoming a little bit more active.

Save Yourself

Remember this message, and this image / PicHelp
Remember this message, and this image / PicHelp

Whether you are a couch potato or you’re just lazy, there are two things that you can do to counter the dangers of sitting:

  1. Stand once every hour.
  2. Become active for at least 30 minutes every day.

You can still continue your lifestyle and stay with your current job by simply following the tips mentioned above. You only need to take short breaks once every hour; it is not even about exercising or working out. Moderate activities are suggested, such as walking or taking the stairs instead of using the elevator. Don’t forget to clean your house or do some yard work, which can help you combat the damage sitting can give you. But what exactly are these negative effects? Here’s a breakdown of what happens when you start sitting:

  • Immediately After Sitting: Muscles slow down and calorie-burning reduces to one calorie every minute.
  • Sitting for 24 Hours: 40% drop in glucose use of insulin, which can lead to type 2 diabetes
  • Sitting for Five Days with Minimal Movement: Increased plasma triglycerides or the fatty molecules, insulin resistance, and higher cholesterol levels
  • Sitting for Over Six Hours Every Day for Two Weeks: Muscles begin to atrophy, maximum oxygen use reduces, making it difficult to take the stairs
  • One Year of Sitting for More than Six Hours Daily: Expect weight gain, high cholesterol, and at least one percent of bone mass reduction every year.

If you continue your sedentary lifestyle for a decade or more, you are subtracting about seven healthy years out of your life. You even increase your risk of dying due to heart disease and certain cancers, including breast and prostate.



Standing for This Amount of Time Each Day Can Make You Live Longer was originally published at https://www.stethnews.com/0425/standing-for-this-amount-of-time-each-day-can-make-you-live-longer/






Make sure to follow Body Shapr on Facebook - Body Shapr

Tip: Master Dips for Chest & Triceps

Dips are awesome. The problem is, most people use incorrect form. This has given the dip a bad reputation as a “shoulder killer.” And some lifters use correct form but they do the wrong type of dip for their goal. Are you dipping mainly for chest development? Or are you doing it to target more…

Dips are awesome. The problem is, most people use incorrect form. This has given the dip a bad reputation as a “shoulder killer.” And some lifters use correct form but they do the wrong type of dip for their goal. Are you dipping mainly for chest development? Or are you doing it to target more of the triceps? Watch this quick video.

Guide to the Dip Exercise

Chest Dip Guidelines

  • Torso forward
  • Legs forward
  • Medium to wide hand width
  • “Gunslinger” elbows position
  • Contract the abs to maintain form
  • Don’t lock out the elbows at the top position
  • Shoulder drops slightly below the elbow in bottom position
  • Head neutral: Don’t look up or down.
  • To build the chest, do full-range dips with an additional load of 50% bodyweight for 6-8 reps.

Triceps Dip Guidelines

  • Torso more upright
  • Legs back
  • Narrower hand width
  • Elbows closer to the body
  • Squeeze the glutes to maintain form
  • Lock out elbows in top position
  • Shoulder drops slightly below the elbow at bottom
  • Head neutral: Don’t look up or down.

What If Dips Hurt Your Shoulders?

Dips bother some lifters’ shoulders because they have pre-existing, underlying shoulder issues that need to be addressed. But assuming that your shoulders are healthy and functional, what can you do about it?

Usually feeling something in your shoulder when doing dips is a technique issue, specifically with what happens in the shoulder/deltoid when performing the dip. If you’re turning the dip into a shoulder exercise, you’re doing it wrong. Look at the delt in both of these dips videos.

Chest Dip

Triceps Dip

These are done with proper technique. You can see that while the delt is “rotating” (upper arm moving backward while going down) it isn’t moving forward. It stays in its socket. The biggest mistake with dips is letting the shoulder move forward as you go down. It protrudes out of its socket. This puts a tremendous amount of stress on the shoulder joint and its muscles.

The Solution

If you want to make dips safer for the shoulders, make sure to lower yourself while keeping the shoulder joint in its socket. You do that by contracting the upper back as you go down (pinch shoulder blades together) exactly like you would do in a bench press.

It might make the dips tougher at first because you’re using the proper muscles to do the job instead of leveraging your way up. But as you become efficient with that technique you’ll become much stronger, your strength gains will more easily transfer to barbell pressing lifts, and you’ll stimulate more triceps and chest muscle growth.

Also, the first sign of a good or bad dip is body swing. Those who aren’t doing the dip properly tend to move their torso and legs during the exercise. Those who are very good at dips seem to keep their torso and legs fixed on a sliding rail.

Related: 
The Best Exercises. Period.

Related: 
Dips: The Upper Body Squat



Tip: Master Dips for Chest & Triceps was originally published at https://www.t-nation.com/training/tip-master-dips-for-chest-triceps?utm_source=facebook&utm_medium=social&utm_campaign=article4652







Make sure to follow Body Shapr on Facebook - Body Shapr

A Four-Week Gym Routine To Get Big And Lean

How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week – which means your biceps and triceps also get a double whammy of workload – to…

How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week – which means your biceps and triceps also get a double whammy of workload – to completely push these major muscle groups outside their comfort zone so your body has no option but to repair the damage by building a bigger, stronger and more defined body. You’ll also hit all your other major muscles, including your legs, to increase your fat-burning potential so you can get bigger and leaner – fast.

How the plan works

In each of the four weeks of this 28-day plan you will train your chest and back twice. Sound like a lot? It is! But in some plans you only hit each muscle group every seven days, which isn’t enough of a stimulus to force your body into making positive physique adaptations.

But in this plan, doubling up each week on chest and back exercises – and therefore also working your biceps and triceps twice a week, once directly and once indirectly – will provide all the stimulus your body needs to get bigger in less time. And fear not, your shoulders, abs and legs won’t miss out on the size and strength gains: they will still get enough dedicated time each week to allow them to grow bigger and stronger.

Simply do the workouts in order, sticking to the exercises, sets, reps, tempo (explained below) and rest periods detailed. The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and chest, and the fourth your back and shoulders.

All four weekly workouts are made up of five moves, which you’ll perform as straight sets, so you’ll simply work through moves 1 to 5 in order. That’s it!

Tempo training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.

Diet tips

Even if you follow every step of the workout plan to the letter, you won’t see the results you want if you’re not backing up your work in the gym in the kitchen. The obvious first steps are to cut down on fast food, takeaways and booze, and after that it’s all about getting your body the nutrients it needs to stay healthy and support your training regime.

A minimum of five portions of fruit and vegetables a day is a good place to start. More than that is even better, although keep your daily fruit portions to two. You should also ensure you’re getting 30g of fibre every day. Opt for wholegrain varieties where possible with your carbs to help on the fibre front.

Adequate protein intake is also essential, because it provides the fuel you need to repair and rebuild muscles after a tough workout. When training regularly you should aim to consume about 1.4-2g of protein per kilo of bodyweight per day. You can use protein powder to help, but it’s not hard (and much tastier) to get that amount of protein from food if you’re eating the right stuff. This guide to the best sources of protein will help, as will these run-downs of high-protein foods for vegetarians and vegans.

If it all sounds like too much work when you’re visiting the gym four times a week, another option is to use a healthy meal delivery service. These will deliver meals to your door that are tailored to your exact requirements, so all you have to do is stick them in the microwave. It’s more expensive than meal planning and cooking for yourself, but less expensive than a Deliveroo habit – and it’s undoubtedly the most convenient way to support this training plan if you’re struggling to maintain a healthy diet.

Warm up

Before you start following the workouts below – or any kind of exercise – it’s crucial that you take the time needed to warm up correctly. Ahead of tackling any of the workouts in this plan we highly recommend trying this quick gym warm-up routine from Yasmin Saadi, director and personal trainer at The Fitting Rooms gym.

It involves doing seven set moves like downward dog walk-outs and lunges with rotation that warm up muscles all over the body, then going into exercises that are specific to the workout you are about to do. The simplest way to do the latter is to scan through the workouts detailed below and then do one or two warm-up sets of each exercise using either very light dumbbells or an unloaded barbell.

You’ll reap the benefits of taking five to ten minutes to warm up correctly in the form of both a reduced risk of injury and improved performance during your workout. Try it once and when you smash your first few sets instead of struggling through them, you’ll never need to be convinced of the value of a proper warm-up again.

Workout 1: Chest And Triceps

1 Bench press

Bench press

Sets 5 Reps 10 Tempo 2010 Rest 60sec Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

2 Triceps dip

Sets 5 Reps 6-10 Tempo 2110 Rest 60sec Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

3 Incline dumbbell press

Incline dumbbell bench press

Sets Reps 12-15 Tempo 2010 Rest 60sec Lie on an incline bench holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.

4 Incline dumbbell flye

Incline dumbbell flye

Sets 3 Reps 12-15 Tempo 2010 Rest 60sec Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

5 Triceps extension

Dumbbell triceps extension

Sets 3 Reps 12-15 Tempo 2010 Rest 60sec Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.

Workout 2: Back And Biceps

1 Pull-up

Superset workout one: 1B Pull-up

Sets 5 Reps 6-10 Tempo 2011 Rest 60sec Hold a pull-up bar with an overhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.

2 Bent-over row

Sets 5 Reps 10 Tempo 2010 Rest 60sec Hold a barbell using an overhand grip, hands just outside your legs, and lean forward from the hips. Bend your knees slightly and brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.

3 Chin-up

Chin-up

Sets 3 Reps 6-10 Tempo 2011 Rest 60sec Hold a pull-up bar with hands shoulder-width apart, palms facing you. Brace your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

4 Standing biceps curl

Dumbbell biceps curl

Sets 3 Reps 12-15 Tempo 2011 Rest 60sec Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

5 Seated incline curl

Sets 3 Reps 12-15 Tempo 2011 Rest 60sec Sit on an incline bench with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

Workout 3: Legs And Abs

1 Back squat

Barbell back squat

Sets 5 Reps 10 Tempo 2010 Rest 60sec

Stand tall, holding a bar across the back of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 Good morning

Barbell good morning

Sets 5 Reps 10 Tempo 2010 Rest 60sec

Stand tall holding a light barbell across the backs of your shoulders, feet shoulder-width apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start.

3 Glute bridge

Glute bridge

Sets 3 Reps 12-15 Tempo 2011 Rest 60sec

Sit with your upper back supported on a bench, holding a barbell across the tops of your thighs. Thrust your hips up, squeeze your glutes at the top, and then return to the start.

4 Incline dumbbell press

Incline dumbbell bench press

Sets 3 Reps 12-15 Tempo 2110 Rest 60sec

Lie on an incline bench, holding a dumbbell in each hand by your shoulders. Press the weights up until your arms are straight, then lower them back to the start under control.

5 Incline dumbbell flye

Incline dumbbell flye

Sets 3 Reps 12-15 Tempo 2111 Rest 60sec

Lie on an incline bench, holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

Workout 4: Back And Shoulders

1 Overhead press

Overhead press

Sets 5 Reps 10 Tempo 2010 Rest 60sec

Hold a bar in front of your neck with your hands just wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.

2 Rack pull

Sets 5 Reps 10 Tempo 2111 Rest 60sec

Stand tall in front of a barbell resting on safety bars at knee height. Bend and grasp the bar with an overhand grip, then stand up until your back is straight again, squeezing your shoulder blades together at the top.

3 Seated dumbbell press

Seated dumbbell shoulder press

Sets 3 Reps 12-15 Tempo 2010 Rest 60sec

Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

4 Lateral raise

Dumbbell lateral raise

Sets 3 Reps 12-15 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

5 Reverse flye

Dumbbell reverse flye

Sets 3 Reps 12-15 Tempo 2011 Rest 60sec

Bend forward from the hips holding a light dumbbell in each hand with palms facing. Keeping a slight bend in your elbows, raise the weights out to shoulder height, then lower back to the start.



A Four-Week Gym Routine To Get Big And Lean was originally published at https://www.coachmag.co.uk/full-body-workouts/6179/a-four-week-gym-routine-to-get-big-and-lean







Make sure to follow Body Shapr on Facebook - Body Shapr

Boost Your Testosterone Naturally After Turning 40 – Fitness and Power

Testosterone levels in men naturally decrease with age, especially once they turn 40 and men will start noticing a huge difference in how they feel in comparison to their younger years. Nowadays, a majority of men hop on the TRT train making themselves dependent on a testosterone injection for the rest of their lives or…

Testosterone levels in men naturally decrease with age, especially once they turn 40 and men will start noticing a huge difference in how they feel in comparison to their younger years. Nowadays, a majority of men hop on the TRT train making themselves dependent on a testosterone injection for the rest of their lives or foolishly believe that some magic pill is going to help them increase it. Even beyond 40 years of age, there are ways in which you can naturally increase your testosterone levels by incorporating some manageable changes in your lifestyle.

Why should you go “natural”?

Prescription for testosterone has increased three times since 2011. Statistics show that every fourth patient was prescribed some kind of medication without even making any tests prior. And it is not exactly clear how many of those who were tested actually had any deficiency. Another thing that’s alarming is that since 2011, two percent of men beyond 40 receive testosterone medications. This age group is the fastest growing of all who use TRT (Testosterone Replacement Therapy).

That’s not to say that TRT is a bad medical solution. On the contrary, it has helped lots of people. However, unless you have actually been diagnosed with a condition that would require you to support yourself by using hormones, you shouldn’t start with TRT to increase your testosterone levels. If you do, you might get quicker results, but it’s not worth the side effects that you could end up with for the rest of your life. TRT had been advertised a lot in the past few years and having low testosterone has been presented as a horrible illness that will take away your manhood and turn you into a woman.

While it is true that low levels do present themselves in unpleasant symptoms such as decreased muscle, low libido and gaining weight, one should always strive for a natural supplement to increase testosterone before trying TRT with either gel or injection. It’s actually quite understandable why you would want to do this. You are getting older and you still want to feel like you are 20 again, either in the bedroom, in the gym or in life in general. There is no reason why you shouldn’t be able to increase your testosterone naturally, no matter if you’re in your 40s or even 80s.

Naturally increase T no matter the age

There is a fact that needs to be said and it isn’t quite pleasant. Young people in their 20s and teens can often let themselves go when it comes to diet and lifestyle habits and still be able to have a relatively high levels of testosterone. You could say their testes work overtime at this age. Men in their 40s, on the other hand, do not have this privilege, which makes lifestyle choices become even more important.

 

Mind your diet

Everything you put in your mouth directly affects your testosterone levels. You might be wondering at this point what the best diet to increase your testosterone would be. Which one should you follow? Should it be the Atkins Diet? Should you start eating only fruits or only raw food? Should you give up on meat and potatoes?

Forget everything you may have read or heard about diet. You might be shocked that the ways to increase your testosterone might go against conventional wisdom. Here’s how and what you should eat in regards to the three macronutrients: protein, carbs and fats.

Here is a breakdown of what you should eat regarding carbs, protein, and fats.

Carbohydrates

Carbohydrates have received a lot of negative talk lately and are the number one suspect when you think something is wrong with your diet. But they are not the bad guys everyone thinks they are. On the contrary, they are your body’s number one choice of fuel. The thing to watch out for is what foods you get them from.

What you should avoid are carbs that are refined like sugary cereals, sweetened fruit juices or white bread. Contrary to what most nutritionists say, one should lower the intake of grains and whole wheat to a minimum. Even though it’s said they’re good for the heart, they contain fiber. Fiber is also healthy and aids in a better digestion, but too much of it can lower your testosterone as proved by several studies.

One study divided male participants into two groups. One group was on a high fat and low fiber diet and the other one was on a low fat, high fiber diet. The results of the study were that the second group had their testosterone levels drop by 13% and what’s more alarming is that they had their estrogen increase in the range of approximately 10 to 30%.

So, where should you get your carbs from to increase your testosterone? The majority of your intake, let’s say about 80%, should be coming from potatoes, carrots, yams and turnips. The rest should be reserved for wheat or refined sources, as well as your guilty pleasures, like pizza, hamburgers or any junk food you desire.

Continues on next page …



Boost Your Testosterone Naturally After Turning 40 – Fitness and Power was originally published at https://www.fitnessandpower.com/training/bodybuilding-misc/boost-your-testosterone-naturally-after-turning-40