Never Make These 5 Shoulder Training Mistakes !!!

Never Make These 5 Shoulder Training Mistakes !!!

Avoiding these common shoulder training mistakes will keep you injury free and on the road to building cannonball-sized delts!

#1: Going Very Heavy With Behind-the-Neck Presses

Going heavy with your presses isn’t a mistake. That’s how you build size and strength in your shoulders. But when you’re using max weights for very low reps, stick with presses in which you lower the bar to the front of your head. Amateur bodybuilder and sports-medicine doctor Guillermo Escalante, Dsc, CSCS warns: “When you lower the bar, the deltoids are lengthening to a fully stretched position, but they’re also at their weakest.

The highest risk of injury in any sport occurs when the shoulder is abducted and externally rotated. Loading up a huge amount of weight is just asking for a tear.” Although the joints of some younger bodybuilders may be more resilient, for many others the risk is real. Keep your weights moderate if you’re doing behind-the-neck presses.

#2: Straightening Your Arm on Lateral Raises

Lateral raises targeting the middle delt are done with a slight bend in the elbow. The problem arises when the elbow isn’t locked throughout the movement. Too often you see guys with a 90-degree bend at the bottom, but their arm straightens to 180 degrees at the top, especially when they do one arm at a time. Straightening the arm is called elbow extension, and the triceps — not the debts — is responsible for this action. You can’t open and close the elbow joint during execution. Keep it locked in a slightly bent position.

#3: Straightening Your Arm on Rear Delt Exercises

The same blunder involving elbow extension frequently makes its way over to rear delt exercises, most commonly bent-over lateral raises with dumbbells or cables. When you extend at the elbow, you turn a perfectly good rear-delt exercise into one for triceps. Again the key is to lock your arm in a slightly bent position for the duration of the set. If you’re not getting the hang of it, practice doing the reverse fly on the pec-deck machine, which requires you to maintain a slight bed for the entire exercise.

#4 Hands Too Close on Upright Rows

To target middle delts, your upper arms should travel out to your sides during upright rows. That’s not what happens, however, when you use a close grip. Your elbows are drawn forward as your shoulders are internally rotated. That movement isn’t kind to your shoulder joints. A much wider grip (hands about shoulder width apart) allows your elbows to kick out high and wide, perfect for targeting your middle delts. (The front delts get some work, too.) Even if you’re looking to add variety to your routine, skip the close-grip version.

#5: Neglecting Your Rotator-Cuff Muscles

Sure, you want big shoulders, and that means choosing exercises that target the front, middle and rear delts. However, a smaller group of four rotator cuff muscles also work in tandem to help stabilize your shoulder joint (and that includes during presses for the chest). As your delts grow stronger over time, and if you’re not also training your rotator-cuff muscles, a strength imbalance arises that makes the rotators much more susceptible to injury and chronic pain.

Doing specific rotator cuff work with extremely light dumbbells, cables and bands may not look impressive, but it’s a necessity for long-term pain-free training.

9 Ways to Get Yourself to the Gym When You Really, Really Don’t Feel Like It

9 Ways to Get Yourself to the Gym When You Really, Really Don’t Feel Like It

So you made a resolution to get to the gym more this year: whether it’s for spin class or for strength training or yoga, it can admittedly be hard to get out the door when the days are short, the temperatures are low, and the motivation is even lower. Trick yourself into getting fit with a few of our favorite psychological and physical hacks.

Find Down Times

Both at the gym and in your life. If you hate the New Year’s Resolution post-work crowd, set the alarm early and do the gym before work so you’re not tempted to bail the second there’s a giant line for the rowing machine. If time is always an issue, look for holes in your schedule: Are you waiting out in the car while the kids are at karate? See if there’s a gym near their studio. If you tend to stay at your desk, wasting your lunch hour, locate a gym close to the office. Small pockets of time are all you need to get in a good workout.

Be Ready to Grab and Go

Have a bag that lives in your car with the essentials: shorts, tank top, sports bra, shoes, socks, a towel, and some toiletries like dry shampoo, deodorant and quick-wipes for the workouts that you sneak in between meetings and school pickup. Never let this bag run empty—in fact, try to have two or even three bags (use old running shoes, or buy super cheap ones if needed) so that you can rotate them in and out of the house to avoid dirty laundry piling up, or a bag that’s empty except for toiletries.

Make the Gym Easy-Access

Set a route to and from work that passes the gym. Don’t have a way to make that happen? Drop your current membership and find a gym that’s along your daily commute, whether that means when you’re doing school drop-off or heading to a staff meeting. Convenience is everything when it comes to creating a new habit.

Force Yourself Into It

Create an environment that demands you get there. Drop your gear off in the gym locker on the way to work, or take it one step further and leave something you need in there as well, like your credit card, your car keys, if the gym is near your workplace, or your house keys so you can’t go home without stopping there again.

Just Go for Five Minutes

Lie to yourself. Promise to go just go for five minutes: one single set of planks or one set of leg presses. Chances are, once you’ve gotten to the gym and gotten into the workout groove, you’ll start to feel more excited about lifting. It’s like riding the trainer, or going on a ride in bad weather: the first couple minutes are always the worst.

Meet a Friend

Combine gym time with social time by meeting a friend for spin class or yoga and grabbing coffee afterwards. If your friend time means a workout, you’re arguably saving time (and likely calories, by skipping brunch in favor of a sweat session!).

Invest in a Trainer

If you’re, as behavioral expert Gretchen Rubin describes, an “Obliger,” you only stick to plans and goals that are motivated by other people. So by purchasing a package of classes or trainer sessions, you’re now holding yourself accountable to someone else, and you don’t want to let him or her down. Plus, when you prepay, you have money on the line. As an added incentive, working with a trainer can mean creating workouts and learning movements that are more targeted to your goals, so you might see progress faster than you would by going it alone.

Set Up a Bonus Plan

Design an “official” bonus system for yourself that rewards incremental and longterm success. So, for example, if you meet your three-times-a-week plan for the first week, maybe the reward is a new set of spin shoes. The next week, a massage. Set up your reward system ahead of time versus just keeping it ‘loose,’ so if you miss a class, you’re back to square one and that cool new jersey will have to wait.

Fitspire Yourself

After you have a great session and you’re checking yourself out in the mirror (you know you do this), snap a selfie and save it so you can look back and remind yourself that sometimes the idea of getting to the gym sucks, but the results are always worth it.

The 7 Best Supplements For Faster Muscle Gain !

The 7 Best Supplements For Faster Muscle Gain !

Are you trying to build muscle, but not seeing results? Read on for the top muscle-building supplements for faster gains!

There is no shortage of supplements that claim to boost muscle gains, but truly elite physiques are built by hard training and serious nutrition first and foremost. Supplements are just the icing on the cake.

But when your training and nutrition are locked in, these four science-backed supplements can definitely help you get your new physique a little faster, boost the quality of your workouts, and help you recover. Those three things can definitely help you gain weight—the good kind!

Here’s everything you need to know

WHEY PROTEIN

No supplement says “I’m a lifter” as much as the post-workout whey protein shake! And with good reason. Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process.

Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although as Nick Coker writes in the article “The Case for Pre-Workout Protein,” it can be equally effective when taken before training.

BENEFITS OF WHEY PROTEIN SUPPLEMENTATION

  • Fast digesting and more easily absorbed than other protein sources
  • Increased muscle mass, especially when taken post-workout
  • Improved appetite control, and greater feelings of fullness when dieting
  • Contains more leucine than any other protein source

Recommended Dose: 20-30 grams of whey protein at a time, preferably before or after a workout. You can also take it as a meal replacement or to boost your protein intake at other times. Supplemental protein should not be your primary protein source, though. You still need to get the majority of your protein from food.

BRANCHED-CHAIN AMINO ACID (BCAA)

Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids (BCAAs), or BCAAs. Of the 20 amino acids that make up protein, just three are referred to as BCAAs: leucine, isoleucine, and valine. These are the specific amino acids that have been shown to stimulate protein synthesis and help regulate protein metabolism.

BENEFITS OF BCAA SUPPLEMENTATION

  • Increased levels of muscle protein synthesis
  • Decreased levels of muscle damage during exercise
  • Decreased muscle soreness from exercise
  • Improved endurance during exercise

Recommended Dose: 3-6 grams before or during exercise. A ratio of two parts leucine to one part each of isoleucine and valine appears to be most beneficial. As Krissy Kendall, PhD, explains in “The Top 7 Supplements to Boost Endurance Performance,” BCAAs can be just as effective for endurance athletes like runners, rowers, and cyclists as they can be for lifters and bodybuilders.

BETA-ALANINE

Beta-alanine is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein. The performance-enhancing aspect of beta-alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. Increasing beta-alanine through supplementation may raise carnosine levels by over 60 percent in as quickly as four weeks.

This is significant because during high-intensity exercise, our bodies accumulate a large amount of hydrogen ions, which cause the blood pH to drop. This acidification can cause severe fatigue, decrease muscle performance, and shorten the time to muscular failure. What people chalk up to lactic acid is actually usually happening from hydrogen.

Beta-alanine is thought to “buffer” these ions, delaying the buildup in the blood and allowing you to knock out a few more reps, last longer in your workout, and increase your gains over the long term.

BENEFITS OF BETA-ALANINE SUPPLEMENTATION

  • Delayed fatigue during intense training
  • Increased total training volume
  • Improved power production
  • Increased muscle building
  • Improved endurance during hard training
  • Increases effectiveness of creatine, and vice versa

Recommended Dose: 4-6 grams per day. Beta-alanine has to be taken regularly to be effective, so don’t trust your pre-workout to give you everything you need. Consider taking it in smaller doses throughout the day to reduce the harmless skin-tingling sensation that can accompany higher doses

CREATINE

Creatine is a naturally occurring substance within our muscle cells, and it is one of the primary sources of cellular energy. Whenever you blink your eyes, scratch your elbow, chew your food, or perform most other movements, it’s creatine—or rather, the creatine phosphate energy system—that’s powering you through it.

As a supplement, creatine has been popular since the 1990s, and has been the subject of hundreds of studies since then. It comes in numerous forms, but none have been shown conclusively to be as effective as the cheapest and most popular variety, creatine monohydrate.

BENEFITS OF CREATINE SUPPLEMENTATION

  • Increased lean muscle mass, particularly with strength training
  • Improved muscular strength
  • Decreased muscle soreness and lower levels of exercise-induced inflammation
  • Improved blood flow during training
  • Improved performance during high-intensity training

Many athletes follow a “loading” protocol of around 25 grams a day for five days, but this isn’t essential. But as Ciaran Fairman notes in the article “Do I Need to Load With Creatine,” you can also get the same benefits with around 5 grams a day, potentially with none of the mild side effects of the loading protocol, which include stomach pain and water weight gain. The catch is that you have to take it consistently. Don’t skip it!

Recommended Dose: 5 grams, taken whenever works best for you. If it helps you remember, take half of your daily serving pre-workout, and the second half post-workout.

CAFFEINE

Pre-workout formulas usually include caffeine to help you perform at full throttle. In addition to getting you stoked to work out, caffeine can lower feelings of exertion, fatigue, and even post-workout soreness.

Pre-workout supplements help you train harder, keeping both your mind and body in the game for just a little longer. The caffeine jolt can make the difference between a workout that maintains muscle and one that builds muscle.

BENEFITS OF CAFFEINE SUPPLEMENTATION

  • Improved motivation to work out
  • Decrease in perceived exertion
  • Delayed muscle fatigue
  • Increased endurance

Recommended Dose: In Shannon Clark’s article, “6 Ways To Get More Energized For Your Workouts”, Dr. Chris Lockwood recommends between 1.36 and 2.5 milligrams of caffeine per pound of bodyweight. That would be 200-375 milligrams for a 150-pound person. If that leaves you jittery, try less. Determine your tolerance and find the dose that works best for you.

GLUTAMINE

L-Glutamine is another great bodybuilding supplement which can help you build muscle mass and recover faster. It is essentially an amino acid which is involved in your immune system’s response, which means it plays a vital role in how fast you can recover between your training sessions. The faster your recovery, the more times you can train, and the more muscle mass you can gain.

If your body’s glutamine reserves are running low, this translates into much slower recovery, which as we already mentioned means less frequent training sessions, and less training opportunities where you can set new personal records and ultimately less progress. This is what makes glutamine such an essential supplement. Even though you may ingest some glutamine from the foods comprising your high-protein diet, the amount you consume is very often not enough to meet the requirements of all the intense training sessions you’re doing. This is why supplementing with glutamine can help you tremendously. To get optimal results, you may start with taking 5 grams immediately after your workout and another 5 before you go to bed.

 TESTOSTERONE BOOSTERS

And last but not least, testosterone boosters. You most definitely have heard or read about these in many popular bodybuilding magazines or on the Internet and each one of them claims to have some unique benefits to offer. This is the product with which you need to be most careful as the majority of them are quite simply garbage and totally useless. The ones that are effective, however, can greatly increase your libido and increase overall testosterone levels.

When it comes to having the ability to actually increase total muscle tissue development, they may have some slight effect if they have some key compounds in them, but beyond that, there’s no guarantee that you’ll see a dramatic effect. The key compounds that we mentioned and that you’ll want to look out for are zinc, magnesium and vitamin B6.

It’s suggested that these three work in synergy to help increase testosterone levels. With that being said, you can just buy a ZMA product with the same three ingredients and see very similar results for just a fraction of the cost. Keep these supplements in mind and if you make wise choices you can buy products that will really help you out, but it is essential that you do some research first. There are simply too many companies out there that want to rob you out of your money and make a quick buck and will use any time of marketing to get you to buy their trash.

Conclusion

So, read every review you can find and always use common sense before you buy. This will help you to avoid the ones that will not deliver and buy the ones that will prove to be the best supplements for rapid muscle growth.

Best Home Exercises To Build Up Your Glutes And Firm Your Butt

Best Home Exercises To Build Up Your Glutes And Firm Your Butt

Are you feeling a bit weak in the behind? Not had time to train or just getting back into it? Then look no further as here at gymguider we have chose the best exercises to ease you back in! When you haven’t trained, the muscles to suffer the most from a sedentary lifestyle are the glutes. They constitute the largest and powerful muscle group in your body.

This muscle group consists of three major muscles:

  • The gluteus maximus.
  • The gluteus medius.
  • The gluteus minimus.

All of theses muscles work together to extend, abduct and rotate your hips. Just think of how involved they are in every complex movement you perform, from moving the body in all possible directions to climbing and running.

That makes them incredibly important when it comes to physical health, stability and athletic potential. But when you spend too much time sitting, you glutes can lose their power and efficiency at supporting the spine and stabilising your pelvis, resulting in an unstable pelvis, decreased leg strength and poor posture.

Furthermore, having untrained and atrophied glutes will give you a hard time during any kind of intense physical activity and increase your risk of injury and back and knee pain.

Then comes the issue of aesthetics, of course every girl wants a round, shapely and firm butt that emphasises their favourite pair of jeans. Shaping a strong attention-grabbing butt isn’t as hard as you think. You can sculpt a great backside by performing these effective exercises a few times per week!

1. Weighted Bridge

 

A largely underappreciated exercise that isolates the glutes, strengthens the hip flexors and increases core stability.

How to:

  • Lay on your back, bend your knees and position the feet slightly wider than hips width apart and firmly locked on the ground.
  • Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, explosively thrusting your hips upwards.
  • On the way up, squeeze your buttocks as hard as you can.
  • In the final position, the body should form a flat line between the knees and shoulders.
  • Perform 3 sets with 15 repetitions each.

2. Lunges

The lunge is a total lower body workout that can powerfully tone your legs and backside while also improving the flexibility of the hips.

How to:

  • Start with a straight upper body, legs at hips width apart, shoulders back and chin up.
  • Step forward with one leg, lowering the hips until both knees are bent at a 90 degree angle.
  • Make sure the front knee is right above the ankle and the other knee is slightly above the ground.
  • Push back to the starting position and repeat with the other leg.
  • Perform 3 sets with 10-20 repetitions each.

3. Squat Pulse

This is basically an enhanced variant of the regular squat, so performing it will bring those great results even faster.

How to:

  • Stand with feet at hips width apart and arms fully extended out in front.
  • Lower your body down into a squat, keeping the back straight.
  • Hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt.
  • Do 15 pulses, then return in standing position.
  • Perform 3 sets with 15 repetitions each.

4. Donkey Kicks

This exercise works the lower back, core, legs and bottom.

How to:

  • Get on all fours on the ground, knees placed below your hips and hands at shoulder width apart.
  • Keeping a 90 degree angle at the knee, lift one leg up until the thigh and knee come in line with the rest of your body and your foot is high up and parallel to the ground.
  • Hold the position for a few moments, keeping the glutes tight, then slowly return to the starting position and repeat the movement with the other leg.
  • Perform 3 sets with 15 reps each.

5.Donkey Kick/Fire Hydrant Combo

Excellent exercise for strengthening both the glutes and the hamstrings.

How to:

  • Start in the same position as for the donkey kick, on all fours with knees at hips width apart and bent at a 90 degrees angle.
  • Keeping the back straight, raise one thigh and bring it close to the chest, then open it outwards, keeping the thigh parallel to the floor.
  • Hold for few moments, then slowly return to the starting position and repeat with the other leg.
  • Perform 3 sets with 15 reps each.

 

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14 Days Challenge…Slim Body, Flat Tummy And Small Waist

14 Days Challenge…Slim Body, Flat Tummy And Small Waist

This treatment has become quite popular for its simplicity and effectiveness, with it you can detoxify your body and lose weight at the same time. Its duration is only 14 days and in that period your body will receive a complete detoxification and you will eliminate up to 9 kilos of fat.

This challenge must be carried out on an empty stomach, every day. Consume these drinks at least 45 minutes before breakfast.

Day 1: The juice of 1 lemon diluted in 1 cup of fresh water.

Day 2: The juice of 2 lemons diluted in 2 cups of water with 1/4 teaspoon of honey.

Day 3: The juice of 3 lemons diluted in 3 cups of water with 1/4 teaspoon of honey.

Day 4: The juice of 4 lemons diluted in 4 cups of water with 1/4 teaspoon of honey.

Day 5: The juice of 5 lemons diluted in 5 cups of water with 1/4 teaspoon of honey.

Day 6: The juice of 6 lemons diluted in 6 cups of water with 1/4 teaspoon of honey.

Day 7: The juice of 3 lemons diluted in 10 cups of fresh water. (On this day you should add a spoonful of honey and drink throughout the day).

Day 8: The juice of 6 lemons diluted with 6 cups of water with 1/2 teaspoon of honey.

Day 9: The juice of 5 lemons diluted in 5 cups of water with 1/2 teaspoon of honey.

Day 10: The juice of 4 lemons diluted in 4 cups of water with 1/2 teaspoon of honey.

Day 11: The juice of 3 lemons diluted in 3 cups of water with 1/2 teaspoon of honey.

Day 12: The juice of 2 lemons diluted in 2 cups of water with 1/2 teaspoon of honey.

Day 13: The juice of 1 lemon diluted in 1 cup of fresh water without honey.

Day 14: The juice of 3 lemons diluted in 10 cups of fresh water. (On this day you should add a spoonful of honey and drink throughout the day).

Note:  On days where drinking is not indicated all day, it is because the lemon juice mixture should be taken at one time. However, some people find this difficult. If this is your case, you should take as much as you can early in the morning and enjoy the rest throughout the rest of the morning.

11 Simple Ways To Burn More Calories

11 Simple Ways To Burn More Calories

You might think losing weight is all about hard work at the gym and having a strict eating regimen, but sometimes, even just the smallest amount of effort can deliver major pay-offs. Check out these incredibly simple ways to burn more calories from Sue Heintze.

1. Load up on caffeine
Caffeine can help boost calorie burn for up to three hours. Not into joe? Try tea. .

2. A stability ball is not just for the gym
Using a stability ball can kill 260 more daily cals than parking your butt in a chair.

3. Go on a semi-paleo diet
Cut carbs completely for two days a week. Odds are, you’ll lose more than the full-time Paleo devotees.

4. Chew some gum
Chew gum to curb snacking. More likely than not, you will eat up to 20 percent less. .

5. Turn down the room temperature
The room temperature sweet spot for melting fat: a cool 64 degrees. .

6. Eat South East Asian
Spices in this region’s tasty grubs (Thailand, Vietnam, Malaysia, Singapore) can spike your metabolism by 23 percent. .

7. Train one day less than the usual ‘recommended’ three times a week
Strength training twice a week versus thrice a week can yield the same muscle.

8. Stay Stressed women work off about 104 fewer calories than those who are calm.

9. Say no to alcohol
Knocking back two beers or gin and tonic may slow down fat blasting by 73 percent. .

10. Tell your mother she’s wrong – fidgeting is ok!
Tapping your feet or pacing can burn hundreds more cals than being still. .

11. Sit in a sauna
Just 10 minutes of sauna treatment helps rev metabolism for an hour.

20 Foods That Fight Aging

20 Foods That Fight Aging

1. BLUEBERRIES: this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.

2. Beans
They are high in protein, promote hair growth and help thicken hair cells by making the fibers stronger.

3. CRANBERRY JUICE This fruit juice disrupts the formation of plaque and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren’t drinking a sugar-laden cranberry juice cocktail.

4. BLOOD ORANGES A bit more exotic than a traditional orange, blood oranges contain anthocyanins, antioxidants that combat free-radical damage and UV rays.

5. CARROTS This vegetable is an excellent source of vitamin A. The nutrient is essential for a healthy scalp and youthful, SKIN AND HAIR. .

6. BRAZIL NUTS Selenium, a powerful mineral that aids in the production of the antioxidant glutathione, can be found in Brazil nuts. This mineral repairs cell damage and slows down the skin’s aging process. Just two nuts a day will help you stop the aging process in its tracks.

7. Dark ChocolateThis decadent treat will help curb your sweet tooth and is rich in flavonoids.

8. Red Wine: Heart-healthy red wine, made with the dark skin and seeds of grapes, is rich in polyphenols, a type of antioxidant that includes resveratrol. If you don’t drink alcohol, opt for grape juice.

9. COD Fish can be great for your health, but cod is especially good for its anti-aging properties. It contains selenium, which safeguards your skin from sun damage and cancer.

10. LOW-FAT COTTAGE CHEESE Cheese isn’t always off limits! Low-fat cottage cheese is full of protein, and also promotes hair health (since hair is mostly protein). Just be wary of high sodium levels when incorporating this into your diet.

11. CUCUMBERS This salad favorite is great for skin. Cucumbers have the highest water content of any food, and the silica in the peel helps reduce wrinkles and boost collagen. Buy them unwaxed if possible.

and EGGS, KELP, GUAVA, TOMATOES, LEAN BEEF, MANGOES, OATMEAL, AVOCADOS, OYSTERS, POMEGRANATE.

Lose Your Spare Tire With Just 2 Exercises

Lose Your Spare Tire With Just 2 Exercises

How can you lose fat with just two exercises?

Running is just one exercise, but no one questions that when it comes to burning fat.
Once you understand the philosophy behind this routine, you start to see why it works so well. But first, an explanation of the actual routine itself.
Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this), followed immediately by 15 reps of the squat thrust. (See below for descriptions of both exercises.) Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.
Sure, that’s just two exercises, but do the math: If you complete the entire routine—from 15 down to 1—you’ll do 120 repetitions of each exercise. That’s 240 repetitions. And these aren’t just any exercises: They’re movements that challenge your entire body.
They’re also done at a fast pace. On average, it’ll only take you about three seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire, and have you gasping for air (in a good way).
If you think that sounds too easy or too fast, I suggest you try it. You may find you can’t even finish. But that’s okay—you can just start with a lower number, like 8, and work your way up as you improve your fitness. (In fact, I recommend this strategy.) If you want an even greater challenge, you can always take a breather and repeat the routine.

Remember: Whether you’re running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. It’ll also boost your metabolism for hours after your workout.

What’s more, unlike jogging, these aren’t joint-pounding exercises. So this is actually a “low-impact” workout that you can do at a high intensity, making it ideal for overweight folks. The best part: You can do the routine without even leaving your house, since all you need is a single kettlebell or dumbbell.

5 Ways To Boost Your Metabolism

5 Ways To Boost Your Metabolism

1. Boost Your Metabolism
Boosting your metabolism isn’t as hard as you might think. While all of our bodies are different and metabolize in their own ways, there are a few surefire tricks you can rely on to rev up your inner calorie furnace. From early AM workouts to food choices, you can give your metabolism an extra push without too much effort. Sweet! Here are a few simple ways to get your metabolism pumping in no time:

2. Eat Breakfast!
The worst thing you can do to kick-start your day (and your metabolism) is skip breakfast.

3. Get Moving in the Morning.
My trainer has always pushed me to do my workouts in the morning. But I’ll be honest. There’s no chance I’ll ever be a morning person, no less someone that can hit the gym before noon. That said, for those of you who are early risers, I encourage you to exercise in the morning. An early morning sweat-session will get your metabolism up and running and therefore burning more calories for the rest of the day.

4. Drink Up!
If you’re even just a tad thirsty (or dehydrated) you run the risk of slowing your metabolism. I’ve heard that drinking cold water actually sparks your metabolism because your body has to work harder to heat it up to its natural temperature. If you have the taste for it, drink green tea too. It has a special compound in it that bumps up the metabolic rate as well. (I drink tea almost everyday!) Have Whole Grains, Not Multigrain. Complex carbs and fiber-rich foods help to speed up your metabolism. Whole grains are good, multigrain are not. If anything, just remember that!

5. Eat More, Smaller Meals.
Didn’t think you’d see the phrase “eat more” on this list did you? According to WebMD, if you divide your meals up into smaller portions so you eat more often throughout the day, your metabolism won’t have a chance to take a break. Now this doesn’t mean stuff your face 24/7. Instead, try to eat smaller bites throughout the day instead of three large meals.

GET SIX PACK ABS IN 6 MOVES

GET SIX PACK ABS IN 6 MOVES

The hallmark of fitness is a nice six pack,because it not only represents a certain level of effort in the gym, but also maintaining a relatively low body fat percentage.

For this, both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

THE WORKOUT PROGRAM
Perform one set of each exercise 3 times a week. These exercises are of sufficient difficulty that one set will be a good start. Shoot for a rep range of 8-12. Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.
Rest: 90-120 seconds

1) THE PIKE
Lie faceup with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a “V”.) Reach your hands alongside your legs as high as you can without rounding your back.

Key Point: This one is tough, but focus on contracting the abs to move your body.

2) CABLE SIDE BEND
Attach a D-handle to a low-pulley cable and stand so your left side faces the weight stack. Grasp the handle with your left hand, keeping your arm by your side, and place your right hand on your hip. With your head facing forward, slowly bend to the left. Return to standing, repeat for reps, then switch sides.

Key Point: Granted, obliques aren’t abs, but this movement is an integral part of any ab workout.

3) WEIGHTED CRUNCH
Lie face up with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.

Key Point: Again, focus on contracting your abs to do the work. Use a light weight and anchor your feet if needs

4) OVERHEAD CRUNCH
Lie face up with your knees bent, feet flat on the floor and arms extended overhead with your hands clasped together. (Your upper arms should be alongside your ears.) Keeping your arms straight and alongside your head, curl your torso forward, raising your shoulders off the floor. Pause, then return to the start.

Key Point: Another great way to hit the abs with extra overload. Perform shortly after the Weighted Crunch for a deep burn.

5) BALL PLANKS
Get into a push-up position on an exercise ball: hands shoulder-width apart on the floor and your legs extended behind you, feet up on a ball. Maintain a straight line from head to toe, and push back slightly such that your arms are out in front of you. Hold this position for up to 60 seconds.

Key Point: This ain’t your grandma’s plank. Your abs and entire midsection will be screaming by the end of this.

6) WINDSHIELD WIPERS
Lie face up and tuck your hands under your pelvis, palms down. Keeping your legs straight and feet together, raise your legs so your heels point toward the ceiling. With your head and shoulders flat on the mat, lift your glutes off the floor and lift your feet toward the ceiling. At the top of the movement, twist your hips to the left (your feet should point to the left). Lower your legs back to the start (feet suspended off the floor), then lift up and twist to the right. Alternate sides for reps.

Key Point: A great way to finish off your abs. Start with your hips on the ground if needed and progress to the exercise as described.