Archives For Fitness

Not every exercise will help you build mass. Some exercises are better for building mass while others are great for building strength. To help you achieve your goals, you need to plan your workout and do the correct type of exercises. Keep in mind, though, that building muscles and getting a huge upper body doesn’t happen overnight. Depending on how big you want to get, it may take months or years to build a huge upper body.

Below is a list of exercises for a bigger upper body. These exercises won’t require much of your time. In fact, you can achieve a bigger upper body in under 30 minutes a day! Taking this little time out of your day is well worth the results. It’s great for your personal health and body image. Its also a great way to start and energize yourself for the day.

If you want to beef up your back, shoulders, and traps, these are the exercises for you.

Dumbell Bench Press

Dumbell Bench Press

Image Source: http://www.coachmag.co.uk/

Dumbell bench press is a staple in every athlete’s training arsenal. This exercise is great if you’re training alone. You don’t have to bother your fellow gym-goers for the occassional spot. The dumbbells can easily be dropped the moment your arms and chest begin to fail you.

If you want to blast your core and increase your overall shoulder and chest strength, you should spend a lot of time performing the traditional bench press.

  1. Lie down on a flat bench with your feet flat on the floor. Hold a dumbbell in each hand, just to the side of your shoulders. In the starting position, the palms of your hands should be facing towards your feet.
  2. Once you’re in position, take a deep breath and press the dumbbells to lockout at the top. Hold for a few seconds and then begin coming down slowly.
  3. Contract the chest and push the dumbbells back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions of your training program.

Tip: Ideally, lowering the height should take about twice as long as raising it. Also, breathe in one the descent and breathe out forcefully on the ascent of each repetition.

Incline Barbell Bench Press

Incline Barbell Bench Press

Image Source: http://weighttrainingexercises4you.com/

When the bench is set at 15 to 30 degress, you activate your shoulders. This exercise is aimed at developing the upper portion of the pectoral muscles.

  1. Load the bar to an appropriate weight for your training.
  2. Lay on an inclined bench with your feet flat on the ground, driving through to your hips. Your back should be arched and your shoulder blades retracted.
  3. Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holing the weight above your chest with your arms extended. This will be your starting position.
  4. Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce off of your chest. Your lats should stay tight and elbows slightly drawn in.
  5. After touching your torso with the bar, extend the elbows to return the bar to the starting position.

Tip: Do not bounce the bar off of the chest. Lower the bar with control. Also, do not lower the bar to the neck. Instead, bring the bar to the upper part of your chest on the descent.

Dumbbell Shoulder Press

Dumbbell Shoulder Press

Image Source: http://www.coachmag.co.uk

The dumbbell shoulder press can produce significant growth of the upper chest, triceps, and shoulders. Certain aspects of the anterior, posterior, and overall shoulder region can be highlighted depending on the grips used, angles, and variations of the shoulder press. You can build bolder shoulders with this powerful exercise.

  1. Hold a dumbbell in each hand and sit on a bench with back support.
  2. Plant your feet firmly on the floor about hip-width apart.
  3. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
  4. Pull your abdominals in so there is a slight cap between the small of your back and the bench.
  5. Place the back of your hand against the pad.
  6. Push the dumbbells up and in until the ends of the dumbbells tough lightly, directly over your head, and then lower the dumbbells back to the ear.

Tip: Hold your breath briefly at the bottom to maximize core stability. As you pass the sticking point, then you can exhale. Breathe in on the way down, puffing out the chest and bringing the shoulders up to meet the dumbbells.

Barbell Shrug

Barbel Shrug

Image Source: http://www.menshealth.co.uk/

Barbell shrugs are an effective way to build mass in your traps and shoulders. If you want to give an impression of power, then training traps using barbel shrugs is what you want.

  1. Position the safeties just below waist height in a rack.
  2. Assume a standing position with the bar in front of your body.
  3. Hinge forward, inhale, and grab the bar with a double overhand grip.
  4. Stand up tall and ensure your spine remains neutral.
  5. Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the bar back to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as your breathe in. Repeat for the recommended amount of repetitions.

Standing Military Press

Standing Military Press

Image Source: https://www.bodybuilding.com/

This old-school exercise has been around since the advent of barbells. The military press will whip your upper body into shape in a hurry.

If you want to build a muscular, strong upper body and push your shoulders to their limits, then you want to do the military press.

  1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using pronated grip. Make sure to grip the bar wider than shoulder width apart from each other.
  2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  4. Lower the bar down to the collarbone slowly as you inhale.
  5. Lift the bar back up to the starting position as you exhale.
  6. Repeat for the recommended number of repetitions.

Tip: Never go straight into heavy overhead presses. The ball and socket joint of the shoulder and the muscles that surround it are easy to injure. This is one of the quickest ways to do that.

Having your own workout space with home gym equipment has its advantages. It takes a lot of resolve to stick to a routine that might include dragging yourself out to the local rec center where you have to battle with senior citizens for a 15 minute slot on the rowing machine.

If you have the hardened determination to get your butt to the gym every other day without fail – or a swanky gym one floor down in your apartment, then this article isn’t for you. I don’t have either of those, and it’s for that reason that I’ve started a collection of gear for my own home gym. I find that I have less of an excuse for sitting on my butt when there’s a TV downstairs with the same channels on it.

Here are home gym equipment you may want to invest on. These equipment won’t cost you a huge sum of money. Plus, they are easy to use and won’t take up too much room in your home gym.

Chin up bar

Home gym equipment: Chin up bar

Image Source: https://www.amazon.com

This is probably one of the better purchases you can make. Don’t be discouraged if this home gym equipment is difficult to use at first, especially if you’re not too great at this kind of thing. Seriously. If you can do 3 sets of 12 on your first try, let me know and I’ll be very impressed.

Get one that’s a little more complex for additional exercise possibilities. Try to do 25 reps every morning and evening, and you’ll be suitably impressed with your investment.

Bosu Ball

Home gym equipment: Bosu Ball

Image Source: https://www.t-nation.com

Flip it upside down and do push ups on it. Lay it flat for core exercises and squats. Or better yet, go for any of many, many different uses that I won’t get into right now.

The Bosu might be one of your later investments if you see yourself developing a need for it. Until then, maybe stick with the huge range of equipment-less core exercises that there are out there. Of course, you could always structure your entire workout around it.

Skipping Rope

Home gym equipment: Skipping Rope

Image Source: https://yorkfitness.com

Skipping rope is one of the easiest ways to burn calories. In fact, you can burn at least 300 calories in half an hour of skipping. It helps if your roof isn’t too low. Otherwise, you may want to do it outside. It’s a great workout option during the winter months, when the weather is frightening and you can’t go out for a run or ride your bike. Plus, it’s a lot cheaper than a treadmill.

TV

Home gym equipment: TV

Image Source: https://www.lg.com

I said it earlier… it’s a lot easier to get yourself moving when there’s no reason to stay on the couch. It’s always best to have a separate room for your TV/workout room combo. But if you can’t, then store all of your equipment in an easy to reach location in your regular TV room. Let it call you when you’re feeling lazy.

Push up grips

Home gym equipment: Push up grips 

Image Source: http://idealfitnessguide.com

This was one of my first purchases on the home gym front. Although you don’t need them to do push ups, they really get your whole arm involved in the process. It feels like you’re doing more than when you do traditional push ups. Plus,they’re a lot easier on the wrists.

Adjustable dumbbells

Adjustable dumbbells

Image Source: https://www.amazon.com

Pretty much indispensable, you can use these for the traditional curls and raises, or maximize your value and combine this piece with your others. You can also use them in tandem with your pull up bar, the bosu ball or the bench. That will allow you to get a full body workout on the cheap.

iFitness pro app

iFitness pro app

Image Source: https://play.google.com

What are you going to do with all these home gym equipment? Want to expand repertoire of exercises? This handy little app contains a massive, cross-searchable catalog of exercises, the muscles they target, and the equipment needed to do them. Want to target the chest from your pull up bars? The shoulders with your dumbbells? Enter in the info and get exercises tailored to your desire. It’s a must-have app, especially if you’re a beginner.

Workout Bench

Home gym equipment: Workout Bench

Image Source: https://www.mokeyinternational.com

One of the less common home gym equipment, a workout bench allows you to lie down or sit while doing exercises. It offers you more options when it comes to working with your dumbbells or while doing body weight exercises. I got my hands on one specifically so I’d be able to really work out my chest with elevated pushups and dumbbell chest presses.

Mirror

Mirror 

Image Source: https://garagegymplanner.com

Congrats dude! you’re well on your way to getting in shape for the summer. Be sure to remind yourself of your progress by stroking the ego and flexing ’em every so often in the mirror. It might feel a little vain, but feeling and looking healthier is a noble goal. And seeing the results for yourself can be a huge motivator. Oh, and I didn’t offer up any tips for designing your workout , but I will say this: make sure you’re putting in a well-rounded full body workout from home, or you could end up looking like Johnny Bravo. And stay safe!

 

 

Technological advances are continually helping us accomplish our goals. It’s hard to find an industry where this is truer than in the fitness world. It’s never been easier to monitor your heart rate or calories lost. You can track progress over weeks and months or discover new workouts. These individual technologies may change how we control or set up our workout routines. But they aren’t everything. The access technology as a whole, i.e., the internet & social media, is completely re-shaping how and why we work out in two major ways. Let’s take a look!

 

Community

Finding motivation and a sense of belonging are huge benefits of working out in groups or with a class. Technology is making these communities and classes easier to find and join. We all know the CrossFit craze that is continuing to dominate the group exercise scene. But it’s important to understand that this isn’t the only option. For most actually, it’s the wrong option, especially for people who want to get started. The decision of what classes to join or communities to engage with should be based on your personal needs, not the latest fad.

Many people find themselves stuck between going to their local gym and working out on their own or joining a massive movement that isn’t right for them. Before the internet and social media, they didn’t know any other options. Technology is thankfully bridging this gap. Many local gyms are beginning to offer virtual training sessions with a trainer or virtual classes. If you are intimidated by the gym but still want to experience a sense of community, Virtual Gyms like Les Mills or virtual personal trainers like Aaptiv are a great solution. Technology is allowing us to find other people at our skill level and form communities based on our health needs rather than what’s popular at the time.

We also can’t discount the impact of social media on the fitness industry. The ability to share photos, videos or text updates is becoming more and more popular. Online challenges on Facebook or Instagram help keep participants accountable and motivated. The community you belong to doesn’t necessarily have to be the those you are physically working out with. Instead, it can be those to whom you are “reporting back.” If we feel like others are counting on us, or at least expecting us, to perform at a certain level, we are much more likely to gut through a workout and achieve our fitness goals.

 

Personalized Diets

The other area technology is shaping the way we work out in the abundance of dietary information that is available now. The internet and social media have given everyone access to more health information than ever thought possible.

Because of this, we no longer think in absolutes when it comes to our diets. The flood of information about what works and what doesn’t have finally led most people to the conclusion that your diet needs to be specific to you and you alone. There are of course dietary rules like more calories consumed than burned will cause weight gain, but there is a much more nuanced understanding of what a proper diet should be. A proper diet is one that allows an individual to accomplish their fitness goals. It’s that simple.

What works for some people concerning their goals, body type or schedule might not work for the next person. The Ketogenic diet is an excellent example of something that can work for a lot of people, but, if your schedule or dietary needs don’t allow for 16-18 hours of fasting, that’s okay! You’ll be able to find information on other options and individuals for whom it’s worked. If there is anything we’ve learned from all the studies, experiments and genetic testing that’s been done, it’s that your fitness goals need to be tailored to your body correctly.

 

“Fitness” has never been more accessible and community-driven than it is today. It’s also never been as customizable. As technology continues to advance, we’ll find more and more ways to find people who share our specific needs and hopefully achieve our fitness goals together!

Featured Image: https://cdn.pixabay.com/photo/2016/03/09/09/10/man-1245658_960_720.jpg
Image credit: Pixabay

When it comes to training for sports, especially at the highest level, there is an emphasis on strength and conditioning as well as explosive, functional exercises. Which begs the question, does endurance training even have a place in elite sports? 

Of course, it does! As a matter of fact, endurance training occupies a considerably large spot in elite sports. 

Naturally, endurance training brings forth a bevy of benefits. One of the most important of these is a healthier body overall, according to the ‘Top 10 Benefits of Endurance Training’ that Life Hack published online. A healthier body is one that is capable of not only performing at apex levels, but also able to withstand the rigors of any sport. For a more sports-specific context, endurance training allows athletes to be on top of their game for sustained periods. Endurance training enables athletes to perform well from start to finish in the case of the truly elite athletes, like Terrence Crawford or Russell Westbrook. 

Endurance training requires athletes to perform various aerobic exercises. Men’s Journal explains that this works to help make muscles a lot more efficient. Specifically, aerobic activities like cycling and running train muscles to “wring every last bit of energy from the body’s natural fuel sources.” Athletes are thus able to develop a higher percentage of oxidative muscle fibers that are responsible for producing more energy. In other words, said muscles can make more energy, which leads to fatigue setting in much later. The overall effect is that the athlete is able to perform at a high level for far longer. 

That being said, sports science is now giving athletes, coaches, and trainers a more nuanced understanding of endurance training, including concepts such as maximal oxygen uptake (V̇DO2 max), lactate threshold, and training heart rate. The study ‘Is Endurance Training Bad for You?’  published in 2016 even refuted the claim made by a prior study that endurance training could lead to heart damage. Instead, it reinforced the now general consensus that having larger-than-normal hearts is actually a healthy manifestation of how the organ adjusts to regular endurance training. It’s no wonder then that stakeholders in various sports are investing in sports science, with an eye clearly on improving athletic performance. Sports psychologist Bradley Busch was interviewed by Coral, and he noted the huge investments made in sports science in the past 10 years. These have allowed players in the English Premier League to cover more ground, even as matches — some of the best and most intense in the world — drag on for over 96 minutes. Judging by those games, it is safe to say that players in the Premier League are some of the fittest athletes in the world, and endurance training is no doubt part of their regimens, as in the case of Manchester United’s soccer stars

Moreover, endurance training clears and strengthens the mind, mainly by boosting one’s mood and alleviating stress. It even changes the brain to some extent, helping it improve its ability to retain information and to think things through. These latter benefits are particularly important to elite athletes who often need to process a multitude of information at any given time. A wide receiver like Antonio Brown, for instance, needs to remember his route, assess how the defense is playing him, and adjust on the fly — all in a matter of seconds. Such split-second processing of information is only possible with a sharp, focused mind, which athletes can actually have by routinely performing endurance exercises.

Without a doubt, endurance training has a place in elite sports, but given all this information, another question worth asking would be: What can we learn from all these?

The price of greatness is steep. Anyone who dreams of excelling in their chosen sport will have to put in the work. Of course, that includes the nitty-gritty of endurance training, which can sometimes become a bit of a chore. After all, who likes running suicides for 30–45 minutes every day, right? 

But you want to be elite, don’t you? Then it’s time you incorporate endurance training into your fitness regimen. Getting either the Dude Pins-recommended Rogue Sr-1 Bearing Speed Rope or the Concept2 Ski-Erg would be a good start, as they can help get you fit in no time. 

 

Article intended only for the use of blog.dudepins.com

Prepared by Fit&Train18

Technological advances are continually helping us accomplish our goals. It’s hard to find an industry where this is truer than in the fitness world. It’s never been easier to monitor your heart rate or calories lost. You can track progress over weeks and months or discover new workouts. These individual technologies may change how we control or set up our workout routines. But they aren’t everything. The access technology as a whole, i.e., the internet & social media, is completely re-shaping how and why we work out in two major ways. Let’s take a look!

 

Community

Finding motivation and a sense of belonging are huge benefits of working out in groups or with a class. Technology is making these communities and classes easier to find and join. We all know the CrossFit craze that is continuing to dominate the group exercise scene. But it’s important to understand that this isn’t the only option. For most actually, it’s the wrong option, especially for people who want to get started. The decision of what classes to join or communities to engage with should be based on your personal needs, not the latest fad.

Many people find themselves stuck between going to their local gym and working out on their own or joining a massive movement that isn’t right for them. Before the internet and social media, they didn’t know any other options. Technology is thankfully bridging this gap. Many local gyms are beginning to offer virtual training sessions with a trainer or virtual classes. If you are intimidated by the gym but still want to experience a sense of community, Virtual Gyms like Les Mills or virtual personal trainers like Aaptiv are a great solution. Technology is allowing us to find other people at our skill level and form communities based on our health needs rather than what’s popular at the time.

We also can’t discount the impact of social media on the fitness industry. The ability to share photos, videos or text updates is becoming more and more popular. Online challenges on Facebook or Instagram help keep participants accountable and motivated. The community you belong to doesn’t necessarily have to be the those you are physically working out with, instead, it can be those you are “reporting back” to. If we feel like others are counting on us, or at least expecting us, to perform at a certain level, we are much more likely to gut through a workout and achieve our fitness goals.

 

Personalized diets

The other area technology is shaping the way we work out is in the abundance of dietary information that is available now. The internet and social media have given everyone access to more health information than ever thought possible.

Because of this, we no longer think in absolutes when it comes to our diets. The flood of information about what works and what doesn’t has finally led most people to the conclusion that your diet needs to be specific to you and you alone. There are of course dietary rules like more calories consumed than burned will cause weight gain, but there is a much more nuanced understanding of what a proper diet should be. A proper diet is one that allows an individual to accomplish their fitness goals. It’s that simple.

What works for some people regarding their goals, body type or schedule might not work for the next person. The Ketogenic diet is an excellent example of something that can work for a lot of people but, if you schedule or dietary needs don’t allow for 16-18 hours of fasting that’s ok! You’ll be able to find information on other options and individuals for whom it’s worked. If there is anything we’ve learned from all the studies, experiments and genetic testing that’s been done, it’s that your fitness goals need to be tailored to your body correctly.

“Fitness” has never been more accessible and community-driven than it is today. It’s also never been as customizable. As technology continues to advance, we’ll find more and more ways to find people who share our specific needs and hopefully achieve our fitness goals together!

 

In this bold, fitness driven world, most men strive to get leaner and fitter. They want to lose the fat and bulk up. This is why many of them spend countless hours in the gym. If you are one of them, you probably get to the gym and spend at least an hour doing a few sets of curls, fast-walking on the treadmill, and lifting weights. You do the same workout every single day. Rinse and repeat. But despite your effort and commitment to men’s fitness, you’re not seeing the results you want. What seems to be the problem?

Increase your strength and endurance with these men’s fitness tips. Use these tips to start maximizing the benefits of your gym time.

Set a goal

Man with lean muscles

Image Source: www.me.askmen.com

There are several reasons why men decide to hit the gym and workout. Perhaps they notice that they tire easily. Or maybe they gained weight and wanted to shed those extra pounds. No matter what the reason is, most of them would start running feverishly on the treadmill or start attacking the weights. While we appreciate your enthusiasm, that’s not how it’s supposed to be.

Before you start with your workout routine, it is important that you set clear, concise goals for yourself. Why? Because goal setting is necessary to achieve success. In fact, recent studies show that setting a goal could be the trick to a transformation.

Make a list of the things you want to achieve – both short and long-term goals. Do you want to increase endurance, strength, flexibility, or do you want a combination of those areas?  It doesn’t have to be a long list. Just a short list will suffice, but make sure they’re specific and attainable.  Setting your goals from the start will give you the motivation to achieve them. Plus, it will be easier for you to monitor and track your progress.

Hire a personal trainer

Hire a personal trainer

Image Source: www.fearlessmotivation.com

Now that you have determined your goals, you need a workout routine that will help you achieve those goals. You can’t just lift some weights or do cardio exercises and expect great results. Rather, you need a personal trainer, who can provide creative, effective workouts that will help you reach your health and fitness goals. He will create a personalized program that fits your goals, schedule, and budget and makes you accountable to it.

According to a study that was published in the Journal of Sports Science and Medicine, working out with a personal trainer increases your fitness-goal success by up to 30%. You may have to shell out about $75 to $400 an hour, but if you are serious about achieving your men’s fitness goals, then hiring a trainer is the way to go.

Healthy, balanced diet

Eat a balanced diet

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Working out isn’t enough if you want to achieve your ideal physique. In order to build lean muscles and slash unwanted fats, you also need to focus on the foods you eat.

If you are serious about losing weight and building muscles, you should prepare to end your relationship with the pizza delivery guy and start to opt for healthy, nutritious foods instead. A well-balanced diet is important, especially if you’re trying to lose weight or tone your body. The right balance of lean protein, complex carbohydrates, fruits and vegetables, and healthy fats is the key to getting in shape.

Most people eliminate carbohydrates from their diet, thinking that it would cause them to gain weight. Considering how many calories you’re burning during your workout, you need carbohydrates to fuel your body throughout the day and support your exercise regimen. According to Mayo Clinic, 45% to 65% of your total calories should come from carbohydrates. But that doesn’t mean that you can gobble up on just about any type of carbohydrate-rich foods you can find. You need to choose the right types of carbohydrates. Complex carbs that are found in beans, fruits, vegetables, and whole grains are ideal. This simple change will help you shed some pounds while maintaining your muscle.

It is also best to plan your snacks ahead of time. It can be tempting to reach for a bag of chips or head to the nearest fast food chain when you get hungry. But by preparing your snacks ahead of time, you know that there are some healthy alternatives that you can munch on anytime. Nuts, berries, grapes, bananas, eggs, jerky, and yogurt are excellent snack options. Not only are they delicious, they are also filling but low in calories.

Have fun

Riding a bike

Image Source: http://www.fatlosspot.com

Starting a rigorous exercise routine is a key part of achieving your fitness goals. Most men would hit the gym, eager to get their workout routine started. But by the second or third week, they lose the enthusiasm and have totally forgotten about their goals of getting in shape. Make men’s fitness fun and rewarding to make the workout seem as quick and painless as possible.

You can have a good time while working up a sweat. Pump up the music to make exercise more fun and exciting. Load up your ipod, MP3 or smartphone with upbeat music and try to synchronize your workout to the beat of the music.

Some people prefer working out solo, and it’s totally fine. But if you find yourself dragging yourself to the gym or you’re lacking the motivation to exercise, try working out with a friend. To make working out a positive experience, make sure that you choose someone who will push you and motivate you to intensify your workout. With a supportive friend cheering you on, you’ll be able to reach your men’s fitness goals in no time.

Exercising doesn’t necessarily mean hitting the gym. If you are the adventurous type, try engaging in outdoor activities like hiking, running or cycling. These activities will not only help you burn some calories, they also provide opportunities to get in touch with nature. Spending time with nature can enhance your mood and alleviate stress. If this doesn’t convince you go outdoors, I don’t know what will.