Tag Archives: exercise plan

Wide vs Close Grip Pull Ups: Which is Best?

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Pull-ups are difficult, demanding and strenuous exercises. You need to lift all your weight with the use of your back, chest and arm muscles. It might be a daunting challenge at first, but with a bit of work and perseverance, you will be able to benefit muscles that are otherwise difficult to reach.

Before you start, make sure you have warmed up properly. Strength training puts a lot of stress on your muscles, and jumping into it without the preparation of a gradual warm up could lead to injuries.

Once your arms, back and chest muscles are a bit warmer, it is time to do the pull-up challenge. As with every difficult exercise, do not overstress yourself. Begin slowly and rest if you need it.

Pull-ups are simple because all you need is a stable overhead bar and a good grip with your hands. But it is not as easy as it seems at first. If you want to get the full benefits from pull-ups, you need to pay attention to the grip. The way you place your hands greatly determines what muscles you will be using, It’s more grateful if you have some Power Rack Cages.for this exercise,  how your body will be moving and the level of difficulty you will be facing.

There are two main types of hand grip:

Wide Grip

This is the more traditional grip method. Stand and reach up to the overhead bar with both hands placed slightly beyond the width of your shoulders by a few inches. Turn your palms around so that they are facing forward. When you pull yourself up, your shoulders will be performing a powerful adduction movement: that is, flexing towards you, and making your upper arms move towards your sides. This is really good for shoulder flexibility as well as muscle toning. And you will also be putting to work the large wing-like back muscles known as latissimus dorsi.

Close Grip

In this modality, your hands must grip the overhead bar exactly at shoulder level, with your palms facing forward the same way as in the wide grip. The close grip forces your upper arms to move behind you and your shoulders to extend. With the close grip you will also work on the latissimus dorsi, but there will be a big contribution from the large front chest muscles, the pectoralis major, and the biceps.

All three muscles will harmoniously work together and get toned in accordance.

Another version of the close grip is where your palms are facing you (otherwise known as chin-ups). The latissimus dorsi will still be doing most of the work, but this time the biceps will be more involved.

The close grip uses the mechanical benefit of two large and powerful muscles, front and back, which makes doing pull-ups a bit easier, and also for a greater number of repetitions.

Perhaps it would be a good idea to try a close grip before you move on to the wide grip.

How To Include Your Workout Schedule Into Your Busy Life

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When you have a really busy life, it is more important than ever to stay fit and healthy so you can perform all your tasks with energy and efficiency. But often a busy life means having very little time for workouts. Or perhaps you have family responsibilities, and children you want to spend more time with.

It is possible to be productive at work, spend quality time with your family and keep a gym schedule. Workouts for busy people can be possible by modifying the way you exercise and manage your time.

Take these steps towards optimizing your workout time to the maximum:

First, save time at the gym

  1. Intensify your workout by increasing the number of repetitions for each set, then decreasing the rest period between sets.
  2. Add compound movements (exercises that use various muscle groups) and, if you can, lift more weight.
  3. Use full-body, strength-training circuits where you can train both your upper and lower body in the same workout. Circuits can be six or more resistance exercises with very little rest in between. These can be done with short repetitions or long stances on the power rack.

All these measures will not only cut down your time at the gym by half, but also help you burn calories faster and better — even after you leave the gym. Your resting metabolism will step up for almost two days after a short and very intense workout with compound exercises.

Second, make lifestyle changes

Now that you have a more efficient, optimized workout schedule, it will be a good idea to review your lifestyle habits. Are you keeping a healthy diet? Are you getting enough sleeps? Do you keep good posture at work?

Normally, it takes 21 days to work a new habit into your life. Keeping this in mind, introduce each novelty one at a time for a span of three weeks. This will keep the pressure away, and you will modify your life little by little with minimum effort.

For example, you can start cooking healthy meals at night so you will have good, ready meal options the next day. Then, the next three weeks, start going to bed one hour earlier than usual. And so on.

When you have efficiently worked all these changes into your life, you begin to aim for bigger goals. A fast and efficient workout is only part of the ticket towards a full and healthy life. It needs the support of good, lasting habits.

Tips to Lose Excess Fat Quickly

Losing Excess Fat Quickly

Burning calories can be a difficult task for anyone. Fitness enthusiasts are always mulling over options in relation to cardio exercises. What methods can you use in order to start shedding weight? You just want to get in those 30 minute exercises and be on your way. This piece will list tips on burning calories quickly and efficiently.

Jump Rope

Looking for fast calories burns? A jump rope will quickly become your best friend as it is nice and easy. You can start anywhere and simply skip your calories and fat away.  It is recommended to keep a jump rope handy at all times. You can take it out anywhere and start skipping.

Research has shown that 10 minutes of skipping rope is enough to lose 100 calories. This is excellent and you could lose a sufficient amount of calories in a short period.

Drinking Water

Sounds like an easy suggestion does it not? There are research studies done showing the effectiveness of drinking water on weight loss. There are health benefits such as ridding your body of unnecessary toxins and it can help with weight loss fast.

There are times when the body is simply craving water and you confuse it as being hungry for food. This is a common issue for people and it is best to always keep water in hand and remain hydrated. You will notice a difference in your overall eating behavior in no time. This is a long-lasting solution and one that should be stuck with for life.

Walking/Running

This is the one everyone knows about when it comes to losing calories and shedding fat. All it takes is a mile every day in order to start noticing results. You can run, jog, or walk your troubles away each day as calories will shed quickly.

Always look to challenge yourself on a exercise bikes and also when putting together a regimen to follow. Running a mile should not be the only focus, you should crave to improve your times and burn calories rapidly. Improving your time is the best way of staying fit, maintaining a challenge, and being happy with your state of mind.

Housework

Remember those pesky chores around the house? They can be your biggest enemy as you look to move on with life. Yet, they can become your best friend as you try to shed calories. Even doing something as simple as sweeping the floor can help you lose weight in a hurry. Try it wearing a weighted vest!

Reinvigorate Your Dietary Choices

Diet Choices

Looking for a clean diet to go on as the year progresses forward? There are countless methods of tackling this issue and heading towards a path of beneficial weight loss. Dietary choices can appear to be complex, but they are easier than one would naturally assume.  With a series of steps to refresh your diet, the results will become noticeable. This piece will discuss dietary choices that can be made in order to enhance one’s diet and reach their weight loss goals.

What Are You Currently Eating?

Before progressing any further, it is important to assess the food that is currently being consumed. What is the nutritional breakdown of your present diet and what foods are predominantly a staple of your meals? This can paint an excellent image of the issues residing over your current situation and the modifications needed to be made.

Look to break down the items into little groups. Find out how much protein is being consumed, vegetables, grains, and calcium. It is a part of the process and should not be overlooked for the sake of moving onto the ‘reinvigorating’ bit.

Start Cutting Back and Removing

It is now time to start eradicating certain parts of the current diet. These are foods that have no place in a weight loss diet and will only harm your endeavors.

These foods come in different shapes and sizes with a diverse range of impacts on your health when trying to make the right dietary choices.

Begin by removing all forms of processed foods. These are horrible for your health and will lead you down a path that is difficult to come out of. Added sugars have to slowly be eliminated from your diet.

Remember, completely eradicating these sources is baseless. It has to be a slow and steady process for the body to accommodate the changes without fighting back (i.e. getting ill).

Make the Additions

Now it begins, you are able to start adding healthy foods to your diet. Your dietary intake will begin to alter as you start including these foods into the diet. Which foods might these be?

The goal has to be to have a balanced diet. You need to look for good sources of protein, fruits/vegetables, dairy and whole grain products. Without the right balance, you will always struggle to lose weight and excess fat.

Look to start including ‘power foods’ such as bananas, celery and lentils. These are foods for weight loss that are packed with nutrients.

In Addition you can also do some fitness work-out and have some home gym equipment.

Building Strength with CrossFit and Powerlifting

CrossFit can be scaled down and is accessible to any age or fitness level.

What is CrossFit?

CrossFit is an all-encompassing fitness program that utilizes and builds upon the ten basic elements of fitness. It is often used in police academies, military branches, and to condition competitive martial artists and other professional athletes. In a CrossFit gym, training is done in a group setting and at higher scales is a competitive sport within itself. In its non-competitive form, it is still high intensity but CrossFit can be scaled down and is accessible to any age or fitness level.

The Ten Basic Components of Overall Fitness

  • Balance
  • Agility
  • Accuracy
  • Coordination
  • Flexibility
  • Cardio
  • Speed
  • Power
  • Stamina
  • Strength

How CrossFit Utilizes These Elements

CrossFit takes the most beneficial training aspects of various sports and incorporates them into a well-balanced workout. The daily workouts are never the same and are rigorously structured to build up each of the ten elements.

Some CrossFit exercises include:

  • Kettle Bell Training
  • Gymnastics
  • Rowing
  • Barbell Training
  • Body Weight Resistance
  • Powerlifting

Powerlifting in CrossFit

Powerlifting is a form of competitive weightlifting. The athlete lifts as much weight as they can handle in three separate lifts. They start with a bench press, then a deadlift, and finally a squat. Since there are little to no cardiovascular benefits from weightlifting, CrossFit concentrates on powerlifting exercises as a way to increase the fitness elements of strength and power. In non-competitive CrossFit training, powerlifting exercises tend to completed twice a week. Starting light and gradually increasing in weight and intensity.

Interested in CrossFit or Powerlifting?

Always talk to your doctor about starting a new workout plan. Thoroughly understand what the workout demands of you and be sure that your overall health can meet those demands. Explain the workout routine to your doctor to ensure that is in alignment with any health conditions that may be present.

 

3 Tips To Create An Excellent Exercise Plan

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How effective is your exercise plan? If you’re not getting the results you want, perhaps it’s time to review your body weight exercises, and consider what works for you and what doesn’t. You might also want to consider integrating some of these workout tips that have been tried and tested.

Tip #1: Train regularly.

Try not to stray away from certain established frequencies. For one, train only 3 to 4 days a week as a bare minimum. Any less will not get you to your goal. This is one of the basic workout tips where most people miserably fail; consistency is key.

Tip #2: Stick to a work set.

Here’s one of the most effective muscle building techniques of all time: only do as many as 16 to 20 total work sets in a session. Your training plan must focus on improving each week by adding more reps or weights compared to the previous week. However, going beyond 20 total work sets can endanger your body’s progress. If, for instance, you work out endlessly for two hours every session, your body will have an increasingly difficult time recovering.

Tip #3: Regulate your barbell lifts weekly.

When it comes to muscle building techniques only do 2 to 4 lifts of a big barbell every week. Focus on increasing the strength and the size of the barbell progressively as you do your weight lifting over time.

Tip #4: Finetune your training program.

An effective exercise plan is split into half: the upper body and the lower body, instead of breaking down your workout into certain areas day after day; the latter type of exercise plan is recommended only for professional bodybuilders. By focusing on either the upper body or the lower body, you can concentrate on muscle groups twice every week or rotate the group of exercises (from upper body on one day, to lower body the next day, and the upper body on the third day).

Weight lifting and bodyweight exercises should be included in your program as well, as long as they’re not too easy that they don’t build muscle mass. As always, you should remember one of the most basic workout tips: increase the reps or the weights as you go along applies.

Tip #5: Avoid injury

This is what overenthusiastic people forget: to take active measures to avoid weight lifting accidents and to maximize their muscle building techniques. Your exercise plan must contain rest periods, recovery methods, and warm up exercises. Don’t put body weight exercises that are too intense and that your body can’t handle just yet. Body weight exercises can only be effective if you remember to rest and take good care of your body.