Following a good exercise routine is one of the best ways to lower cholesterol. To get the best results, you have to find the time to fit exercises into your everyday life. For many people, fitting in the proper exercise program can seem impossible with all the other demands of life. However, follow these helpful tips that can get exercise back into your life, no matter how heavy of a workload you suffer from.
a. How to Get Started
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One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!
And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.
So enough about the problem…how do you FIX it?
The Chin-Up is, quite honestly, one of THE best exercises you can do not only for your back but for your entire body. It’s a classic bodyweight exercise that never gets old.
Now, if you’re a fan of the chin-up, THIS version of it is one you’ll LOVE. It’ll blow your lats and your biceps up like crazy!
To perform it, you should be able to do at least 8 to 10 regular chin-ups. It’s a tough exercise and requires some base chinning strength to perform.
For this one, you’ll just need a chin-up bar. I’m using the one that goes across the frame of my power rack and that works just fine.
DEFINITELY watch the video on this one to get the best idea of how it’s done.
This is one of my very favorite “secret weapon” total-torso training exercises. It covers pretty much every major part in your upper body in just one movement (or should I say TWO movements in one!).
It’s a relatively simple-looking concept on the surface…you’ll be doing a single-arm dumbell bench press while at the same time doing a single arm cable pulldown/row.
As you’re pushing the dumbell UP, you’re pulling the cable DOWN.
So you’re hitting the two biggest parts of the upper body in one shot there (including biceps on the pull and triceps on the press, along with aspects of the shoulders on both).
What you might not see at first glance is the INCREDIBLE core cross-tension you’ll get when you execute a push and a pull. You see, in order to stabilize the core while doing two opposing movements, your deep core muscles (obliques and transverus) will be pushed to the limit.
This is honestly one of THE best core exercises I’ve ever come up with, never mind all the other upper body stuff going on. It’s going to develop incredible core strength without any hint of a crunch or sit-up.
I can promise you, if you’ve never done heavy cross-core tension training before, your deep abdominal muscles will be feeling it for DAYS. So start with more moderate weights than I’m using in the demo here and work up to it.
Just fyi, this is an exercise that can also be found in my book “The Best Abdominal Exercises You’ve Never Heard Of”, if you’re interested in more like this.
Here’s how to do it…
When you think about gaining muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?
Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.
But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow!
Because fascia is so tough, it doesn’t allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won’t change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.
The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.
The solution: stretching.
Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.
By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.
When most people think ab training, they don’t think explosive rotational movements…they think crunches or sit-ups.. But YOU’RE not most people, are you!
Because you know (or at least you will in a second!) that powerful, rotational movements against resistance are the REAL key to developing a tight, strong core that not only looks great but gives you serious improvements in functional strength.
And I’m not talking “functional” like standing on a Bosu ball on one leg catching bean bags “functional.” I’m talking throw harder, run faster, jump higher NOW type of “functional.” Basically, the kind of functional you actually WANT.
That’s where the Cable Gripping Trunk Twist exercise comes in…
This is not your standard twisting exercise where you use little light weights or even no weight at all. You are going working against resistance and eventually working your way up to substantial resistance.
WHY YOU NEED ROTATIONAL TRAINING:
Nothing says that you are in shape better than a well defined set of abdominal muscles. Who does not want a flat and toned abdominal midsection and who does not enjoy looking at someone that owns a well defined set of abs? If nothing else, one has to respect someone who has worked so hard at attaining something so challenging (but entirely possible) to achieve.
This article explores changing your taste buds over time to prefer eating healthy natural unprocessed foods
If you’ve been a newsletter subscriber of mine for some time, you’ve probably noticed that I like to talk about food… and healthy eating in particular. I’ve always said that healthy eating does NOT have to be boring and bland, and if you know a few preparation tricks, can actually be exciting and delicious.