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The Best Handstand Pushups: Improve Your Stability

The Box Mag tells us about tips so we can do it right. They have four ways how to perform it from the hardest to the easiest level so you can gauge if you can execute it based on your ability.

There are exercises that can’t be performed by everyone. However, it doesn’t matter if you’re a long time fitness enthusiast or just a beginner. These are tailored-fit approaches that will surely help you execute this exercise.

The Handstand Push-Up

See an exercise that you can’t do on the whiteboard? No problem. Here are four ways, from most challenging to least, to scale it to your current ability level. Read more…

12 Minute Athlete says that this kind of workout may be intimidating to some, and it’s understandable why. You haven’t even tried them yet, and it’s likely that you’re skipping this workout.

You’re thinking only those with gymnastics background and broad and fit shoulders can do this one. Well, the thing is, you can actually do it on your own. Want to find out how? Check it out:

Handstand Push Ups: Why They Rock (And How to Start Doing Them)

If you’re like most people I know, then then there’s a high probability that of the 50+ exercises we do on 12 Minute Athlete, handstand push ups intimidate you the most. Read more…

Breaking Muscle gives ideas how to do this exercise depending on your preference. If you want it to get easier of harder, this one’s for you. It doesn’t depend on your level of fitness: try these tips to make it work for your body.

The author says that there’s one big mistake that people usually make with handstand pushups. They usually talk about performing it using just one technique like it’s the only way to do it. 

How To Work Up To A Full Range Of Motion Handstand Push Up

When I first got involved in bodyweight training one of my main goals was to be able to do a single handstand push up against the wall. I had done things like the bench press before, but I was never very good at it. At that time, I was weak all over, but my upper body strength in particular was the weakest. Therefore, I knew if I could achieve this goal of a handstand push up that I would be on my way. Read more…

WODprep shares tips How To Do Handstand Pushups (5 Simple Drills):

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The post The Best Handstand Pushups: Improve Your Stability appeared first on IForce Nutrition Canada.

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Why Muscles Shake: Reasons Behind This Condition

My Fitness Pal explains that you’ve most likely felt this before: the unmistakable shake after your workout. After an intense session, you may be alarmed with this effect. In case you’re wondering, it’s not uncommon for muscles to quiver. It can make you worry at first but it’s really normal.

While you’re shaking and getting all jittery, know for a fact that this isn’t destroying your progress. It’s actually a sign that you’re pushing yourself and you’re getting better because of it.

Why Muscles Shake During a Tough Workout

You might wonder: Is it normal for my muscles to momentarily quiver out of control while holding this plank? Is my infrastructure in danger of collapse? The short answer is no, you’re good. Read more…

Greatist.com explains that our muscles work all day. From basic routine exercises to our daily tasks, our muscles do it on their own. They’re shortening and lengthening to accommodate the movements of the body, either light or heavy activities. 

Not everyone can do this all the time, though. This shows when someone starts shaking mid-exercise. Research implies that fatigue and dehydration might be the cause for these scenarios. Find out more here:

Shake, Rattle, and Roll — The Need-to-Know

In one study, researchers traced unsteady muscles to exhaustion or fatigue, particularly from more intense exercise (like sprinting or resistance training), which relies on fast muscle contraction. But why the shake-up? These muscles are actually smarter than they look, divvying up the workload between fibers (some work while others rest, and then “switch!”). But as they’re challenged more and more, this job-swapping can get a little ragged, causing muscles to lose their steady motion. Read more…

Shape.com lets us know what shaking muscles mean: working it out or overdoing it. Being motivated is not a bad thing. You can push and push since you’re determined to make changes in your shape and appearance. However, if your muscles start quivering, that may be a sign that your body is telling you something.

Most people just ignore it because they think that it shouldn’t be a cause for concern however, it may also lead to serious cases like a possible injury if you’re not careful enough.

Why Your Muscles Shake During a Hard Workout

Let’s explore why your muscles may quiver during a barre class, Pilates, strength workout, or other type of exercise—and what to do about it.  Read more…

Check this video from ATHLEAN-X™ about Muscle Cramps when working out

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The post Why Muscles Shake: Reasons Behind This Condition appeared first on IForce Nutrition Canada.

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The Definite Workout Rules You Can Ignore

My Fitness Pal says that these are the rules you can ignore. There are a lot of techniques out there and before you know it you’re flooded with numerous advices.

You may be using strategies that don’t really affect your progress or increase your improvement. Yes, we know that it happens, so take heed and check out these seven rules. You don’t have to do these anymore.

If you want to maximize your results and get the body that you want in no time, look into these:

7 Workout Rules You Can Totally Ignore

There are a few non-negotiables when it comes to making fitness gains: you have to do some sort of training (on a semi-regular basis) and you need to keep up a healthy, balanced diet. But if you’re looking to maximize your next training session, here are seven workout “rules” you can totally ignore. Read more…

Bodyrock says that there’s nothing better than getting the most out of your routine and you experience that satisfaction after a great sesh. However, there are those instances that no matter how many reps you do, and how hard you really try, your body isn’t showing the results that you want.

How do you make sure that you get the most out of the right exercises and right habits? First, try by eliminating these rules now:

7 Workout “Rules” You Can Totally Ignore

Perhaps you are just laboring under some false information! In order to maximize your next workout, you may have to change your thinking. Here are 7 workout “rules” that you can safely ignore. Read more…

Health And The City reveals these rules that you need to start ignoring. The first one is, “No Pain, No Gain.” There are times that you really need to do your best and just push it. People aren’t aware though that it should only be to the point of discomfort, and not actual pain.

It’s not right to think that pain should be present for you to prove that it’s an effective session at the gym. Thing is, it’s not supposed to be used as an indicator.

Workout Rules To Ignore

When it comes to a good workout, discomfort is natural and some muscle soreness is likely, but pain is definitely not a good sign and you should stop your workout immediately. Read more…

Add these myths to your list. ATHLEAN-X™ clarifies information in order to guide you in your exercise.

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The post The Definite Workout Rules You Can Ignore appeared first on IForce Nutrition Canada.

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Why Lift With Chains: It’s Better And Bolder

FurtherMore from Equinox tells us about the actual reason why adding this tool to your lifting routine can be useful. It’s not just because it looks cool. Yes, we agree that that’s awesome but let’s keep it real:

This simple tool lets you gain more on basic lifts like benches, back squats and deadlifts. When you put these around a barbell, it lets you work double time, making you gain speed in your routine. 

The Real Reason To Lift With Chains

They may look intimidating, but “chains are an advanced tool to make gains on basic lifts: benches, back squats and deadlifts,” says Dianna Scotece, a Tier 3+ trainer at Equinox in New York City. Read more…

Becca Borawski Jenkins from Breaking Muscle says that it doesn’t matter if you’re a powerlifting veteran or a strength-con newbie. You can still end up having a lot of benefits when it comes to lifting.

The Journal of Strength and Conditioning released a study that analyzed the use of chains and deadlifting. The research team wanted to see if the deadlift can be performed with speed. While this exercise has been categorized under slow lifts, this can be utilized to increase strength and speed.

Deadlifting with Chains: Why Science Says Chains Work

Maybe you’re a powerlifter and you’re used to hanging chains off your barbell or maybe you’re new to strength training and you’re a little scared of powerlifters and all their toys and contraptions. Either way, you could probably benefit from some science behind the use of chains. Read more…

Elite FTS author Bobby Congalton says that this tool can be used in the most difficult situations: tow boats, lift steel beams, and pull trailers. In StrengthCon, we use these tools in an entirely different way: chains get lifted and become the load.

Lifting chains isn’t new – some have been training with these tools for at least ten years.  Resistance training was developed and in order for you to understand the advantages of using this tool, check the exercises that are suitable for the category.

Benefits of Lifting Chains

Chains—they’re used to tow boats, lift steel beams, and pull trailers. You name it and they can lift it. In the world of strength and conditioning, chains have a totally different function. Instead of doing the lifting and handling of the load, they are the things being lifted and they actually become the load. Read more…

If you’re interested in lifting, check out this video from Elite FTS for appropriate set up:

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The post Why Lift With Chains: It’s Better And Bolder appeared first on IForce Nutrition Canada.

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Full Body Metabolic Conditioning: Workouts To Increase Your Body Conditioning

Mike Sheridan from T-Nation suggests that this is the best full-body MetCon exercise for you. What’s great about this: it’ll work your body real good.

The first on the list is the Rope-Row and Sled Push exercise. You have to tie a rope to a sled or Prowler then work with your knees slightly bent. You have to start pulling the sled towards you. Use one hand at a time. Your ultimate goal here is speed but you’ve got to make sure that you’re executing a full extension with each one-arm row and your entire body.

Want More Of These Exercises? Take A Peek At The List Below:

Tip: Full-Body Metabolic Conditioning

This exercise hammers everything – upper body, lower body, push, pull, grip, core – and it allows you to increase the intensity with weight or speed without getting too sloppy on form.Read more…

Men’s Fitness shares their best routine for building strength and stamina. This exercise will push your conditioning to a different level. Thing is, you’ve got to work hard on this. It doesn’t happen overnight and you may want to deviate a little bit from your comfort zone.

It’s going to be tough but if you’re consistent, then it would surely result into a success. You can train smart with these MetCon exercises.

MMA Body: Metabolic Conditioning Routine

“Face it: if you want to be lean and ripped then you’ll need to work hard. Reaching new heights in any aspect of life usually doesn’t happen in your comfort zone. You see, most people train in their comfort zone, which leads to a plateau and sometimes giving up on fitness all together. Read more…

Jeremey DuVall says that MetCon is a kind of interval training that was purposely designed to enhance the delivery of nutrients to the body via set rest and work ratios.   

The goal of metabolic conditioning is to let your body work at an increased intensity. This paves way to the delivery and storage of energy throughout the body. This involves pushing your body to the maximum capacity then resting for recovery. Then repeat the cycle.

The Ultimate 20-Minute MetCon Workout

Can you transform your body in 20 minutes? Unlikely. But can short, but intense workouts get you results over the course of several weeks? The answer could be yes. Read more…

Check out this amazing set from Senergy Fitness:

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  The post Full Body Metabolic Conditioning: Workouts To Increase Your Body Conditioning appeared first on IForce Nutrition Canada.

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Preventing Knee Collapse: Ways How To Stop The Valgus Position

Eirik Sandvik for t-nation.com says that you can fix the issue. Find out more about what causes it and the answers how to remedy this.

Pushing the knees inwards won’t give you good results. It’s not healthy for your knees too.

This inwards-knee position makes your knee-joint weaker when you subject yourself to heavy exercises.

There are those who blame weak quads as the reason but it’s not always the case. It can also mean that you have weak hips or lack of knowledge about executing proper movements. What are the causes? How can you fix it? Answers here.

Tip: Prevent Knee Collapse on Squats

While there’s been a lot of debate about shoving the knees too far out, most agree that pushing them too much inwards isn’t a good thing, at least if you want to keep your knees healthy. Read more…

Mark Kislich talks about the best method to prevent knees from buckling during your squat exercises. On markkislich.com, he answered the commonly-asked question: What is the best way to address and get rid of Valgus collapse during squatting under load?

Kislich responded by saying that the best way to stop this from happening is to do more squats. Why? He explains that the knees buckle because the VMO (Vastus medialis oblique) is weak. This muscle serves as a shock absorber, and it prevents it from buckling inwards.

Strengthening it should do the trick. Check out the details:

The Best Way to Prevent Your Knees from Buckling During Squats

Valgus collapse, medial knee displacement…what does all the fancy language mean? That your knees are buckling in: when squatting, landing from a jump or even when running. Read more…

Tim Petrie from Livestrong.com says that the valgus position increases the risk for injury. It may tear the ligaments that are responsible for keeping the knee in a normal alignment. Strengthening your knee and hip muscles can be the key for improving your form.

Petrie talks about the exercises that may help you get better. It involves performing the side plank, side step-up, and stationary lunge exercises. 

Strengthening Exercises for Valgus Knee

Side plank exercises strengthen the hip abductor muscles on the outside of the thigh. These muscles help pull the knee and hip outward and away from the valgus position. Side planks can be performed lying on the affected side with the legs stacked on each other. Read more…

Watch this video from Jen Sinkler and know how to counter a valgus collapse during the barbell back squat:

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      The post Preventing Knee Collapse: Ways How To Stop The Valgus Position appeared first on IForce Nutrition Canada.

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Should You Skip Your Workout?

Julia Malacoff from shape.com says that if you’re someone who frequents the gym, it’s likely that you’ve been doing burpees while you’re mad, planking when you’re upset, or deadlifting when you’re happy. Fact is, the gym has witnessed all sorts of moods, and most of the time you get out of that place feeling a bit better. However, a new study says that it may bad to do some exercises if you’re really angry or upset. Here’s why:

The researchers of the study asked 12,000 people from 52 countries about their activities as well as their moods within 24 hours before they had a heart attack. The results were quite surprising: it indicated that you’ll be three times at risk for a heart attack if you exercise when upset. They found out that those who experienced the attack engaged in a workout activity and were indeed upset an hour before the attack.

Should You Skip Your Workout If You’re Really Upset?

If you’re in the habit of working out regularly, chances are you’ve hit the gym in a whole range of moods before—happy, exhausted, upset, livid. Most of the time, you’ll leave your workout feeling better than when you arrived, thanks to those endorphins you score in the process. But according to a new Circulation study, it may be risky to get your sweat on when you’re feeling super angry or upset. Read more…

The thing is, it’s not only limited to these reasons. Holly Klamer from caloriesecrets.net said that when you’re even debating with yourself whether you should hit the gym or not, you probably should. There are some situations though that you really need to skip your training because it may be even more beneficial for you rather than making yourself do the work.

The author came up with a good list for skipping your routine. This includes having in pain, lack of sleep, or being sick. Check out the full details below:

Should you skip your workout today?

Most of the time when you’re debating about if you should workout or not, you probably should. If you’re debating exercising or not based just on not feeling like it, exercise anyway because you won’t regret it.

However, there are instances when skipping your workout may be more beneficial than exerting your body through exercise. Here are some questions to ask yourself when deciding if you should skip your workout today or not. Read more…

For author Maggie Puniewska from bustle.com, she stresses the fact that we’ve come up with numerous excuses to get out of gym time. These included unplanned and sudden happy hours, bad weather conditions, or long commutes.

These may seem typical to you that’s why here are legit reasons, based on Jessica Matthews M.S., a registered yoga teacher and assistant professor of exercise. She shares some insights about the right time when you can cancel your workout.

5 Times When It’s Okay to Skip the Gym (And Not Feel Guilty)

We’ve all put working out on the back burner. Possible, though not always justifiable excuses may have included impromptu happy hours, Netflix marathons, less than ideal weather conditions, or long commutes. And while it’s important to power through these moments of vulnerability and squeeze in workouts at least a couple times a week, there are indeed times when you can (gasp!) cut yourself some slack and not feel an ounce of guilt. Read more…

But if you’re feeling a little better already, take a look at this 10-minute workout video from Popsugar Fitness:

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The post Should You Skip Your Workout? appeared first on IForce Nutrition Canada.

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Exercises That Can Torch Your Core

Arielle McFadden, author from Shape.com, explains that these torch-your-abs workout can hit the spot for strengthening your core muscles. These moves are easy to execute and convenient to do.

The author talks about effective plank variations like Forearm Plank with Booty Pulses and Plank with Knee Taps. These are just a few examples from the training routine. These can get challenging but you’ll feel the results when you see that toned abdominal wall of yours. There are techniques how to perform these exercises correctly, making sure that you’re doing the right thing.

Plank Variations That Torch Your Core from All Angles

There are few moves as effective as plank pose for toning and strengthening your abs. You can do these moves anywhere for a…Read more…

Do you want to get your heart pumping? Mike Donavanik from Fitness Magazine says that this 10-minute ab workout is going to blow your mind. This will totally transform your core muscles. One great thing about this workout is that you don’t need any equipment at all.

This routine will require you to perform 10 intense exercises that’s going to aim for your ab area. Your abs will be sculpted and more defined if you follow this correctly.

The 10-Minute Ab Workout That Will Torch Your Core

This is one hardcore ab routine that will get your heart pumping. It only requires 10 minutes of your time, plus some sweat and grit—no equipment needed. The workout features 10 intense exercises that will target your entire abdominal area. Get ready to sculpt, lengthen, and define your abs for a tighter and flatter midsection. Read more…

These four moves from thecarousel.com are useful to get you flaunt-ready. You don’t have to worry about your gym work. This only takes three minutes of your precious time!

This is an efficient way for you to spend your time, and you can get that flat stomach you’ve been yearning since last year. This is a high-intensity workout so expect that you’ll feel your body burning after just three minutes. This will define the muscles in your abdominal wall and get you pumped up for the rest of the day.

Torch Your Belly Fat In 3 Minutes With 4 Killer Moves!

BFX Studio trainer Bianca Vesco, below, has designed this high-intensity three-minute workout that will fire up your abs – and build sexy definition fast. Read more…

Here’s the actual video for the workout from Cosmopolitan.com:

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The post Exercises That Can Torch Your Core appeared first on IForce Nutrition Canada.

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What You Need For Bigger Traps: Shrugs Exercise

For a great body image and ultimate shoulder stability, you’ll need total hard work to pull it off. Why don’t you start it off by developing your traps? Thick traps are indicative that an individual is dedicated to lifting. Shrugs can do the trick for you. It’s an isolation exercise that can be conveniently performed using equipment like barbells and dumbbells commonly found in the gym.

When performing this exercise, take note of the useful tips like this one: Arms down and on full extension, raise your shoulders using only your traps in a shrugging motion.

Shrug It Off

Don’t roll the shoulders forward or  back. The only line of resistance is straight up and down. Keep the head and neck in proper alignment with the spine. Too much forward movement of the head and neck can put undue strain on the cervical vertebra. Read more…

Shapefit shares these great exercise guides for shrugs. The one they focused on is the barbell shrug. These are often neglected and it shouldn’t be the case because it’s a lost opportunity. It can totally have an extreme impact on your body.

There are other exercises that enable you to work out your shoulders better but this one focuses on the most important muscle group. This workout targets your upper trapezius and rhomboids. The upper trapezius offers neck support while the rhomboids control your shoulder movement.

Barbell Shrugs – Trapezius Exercise 

Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down in front of your body so that your arms are fully extended. To execute this movement, simply shrug your shoulders up while keeping your arms completely straight. Read more…

Men’s Health gives us an overview about the best traps exercises. You can change the entire shape of your upper body by committing yourself to these exercises. Having well-developed traps can definitely give you the edge. There’s no doubt about it.

Aside from improving your back and shoulder size, you get to enhance your strength when lifting. It’s quite beneficial for your arms too! Check out these exercises to transform your upper body!

The 11 Best Traps Exercises

Compared to the barbell shrug (shown on the previous slide), the dumbbell shrug places less stress on your shoulder joints. That’s because your shoulders don’t have to rotate to hold the bar. This keeps them more stable as you perform the movement. Read more…

Check out these Barbell Overhead Shrugs from Eric Cressey:

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The post What You Need For Bigger Traps: Shrugs Exercise appeared first on IForce Nutrition Canada.

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Add These To Your Workout Routine: Hoisting Weight Overhead

Muscle and Fitness shares this very simple move. As basic as it looks, it’s totally bound to strengthen your core. Bearing weight overhead while walking creates instability which makes you compensate by working hard to maintain your balance. This affects your posture, and it puts tension to your delts, lats, and core.

This is what they called the “Overhead Walk.” When you do this move, you’ve got to resist the urge to lean back or to one side while you walk. You will use a kettle bell when you perform this move.

You can find a more detailed instruction here:

Take a Weighted Walk to Shred Your Abs

Holding a weight overhead while walking may seem simple, but the instability it creates forces you to work hard to maintain an even posture, which seriously taxes the delts, lats, and core in the process. Resist the urge to lean back or to one side while you walk. Read more…

Breaking Muscle discusses the ways you can train your body for holding heavy weights overhead. First, let’s discuss the waiter’s walk. It might just be the exercise for you: stabilize your shoulders and increase your strength while executing this move.

You can perform this by holding a weight overhead and walking. You can use one kettle bell or if you want a more challenging move, use two. If you don’t have this type of equipment, you can use a barbell with a snatch or jerk grip. It works just fine.

Each variation outlined here works well. If you use one kettle bell, your obliques and your spinal erectors help you stabilize the body while doing some extra work. The double kettle bell or barbell variations improve your ability to lock out under load and enhance your mobility.

Train Your Body To Love Holding Heavy Weights Overhead

It is important to take care of the wrist in this movement. Take a look at the wrists in the picture below. If you push heavy weights overhead, your wrist should be as straight as possible. Allowing it to bend back can lead to wrist injuries. I see many people with wrist issues as they begin CrossFit. My best guess for why this happens is that they allow the wrist to bend back in catching the jerk and snatch. Wrist wraps are not the solution. Building a powerful connection between your hands and shoulder is. Read more…

Dragon Door discusses the different machines and devices available at your local gym. In this day and age, it’s not only technology that evolves. Practically, everything around us, from the simplest to the most complex of devices change over time.

This includes gym equipment as well. We are surrounded by these everyday and we do our best to get creative workouts out of these things. They promise a stronger core, stabilized body, and improved mobility. Well, the thing is, it doesn’t have to be that complicated.

If you want all around, full-body, multi-tasking compound exercises, use kettle bells with loaded carries. It’s the most convenient of all: you can even take them wherever you want to go. Plus, walking with weights is a safe activity and works your body to the core.

How to Enhance Your Whole-Body Strength Using Loaded Kettlebell Carries and The Spiderman Crawl

Today, most cities have many well-equipped gyms. And the equipment at these facilities is designed to make training “smooth and easy”. We are surrounded—nearly attacked—by innovative devices and ever more creative exercises which are supposed to miraculously strengthen the core, develop stability, improve mobility—and train the whole body. Read more…

If you want an extreme variation, check out this Overhead Yoke Carry with Rob Orlando from CrossFit®:

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The post Add These To Your Workout Routine: Hoisting Weight Overhead appeared first on IForce Nutrition Canada.

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Do These Exercises To Sculpt A Stronger Back

Most of the time, we do certain exercises to improve a specific body part. We workout just so we can sculpt our abs, legs and arms. But what happens to our backs? Daily Burn says that our back muscles end up neglected. It’s easy to take these for granted. We forget that this is what we use when we do either the most difficult tasks or the easiest activities.

Every day, we use our back for a particular purpose: carrying grocery bags up a flight of stairs or squatting to pick up something on the ground. You might consider these as typical but you have to know, your back is the one responsible for stabilizing your body. It practically supports your arm gestures, balance and leg work.

It is involved in every move your body makes and it anchors your body. There are so many muscles in the human back: there are overlapping muscles and these are divided into different groups. Most of these are not used especially if we end up sitting at our desks the entire day.

Sculpt a Stronger Back With These 5 Moves

It’s easy to take for granted how much we use our back muscles every day. Whether it’s lifting bags of groceries up a flight up stairs or squatting down to pick up something off the floor, we use our backsides to carry out the most complex and simplest tasks. Read more…

Body Rock TV tells us that these bodyweight exercises can help you with your back. It’s up to you how you can maximize your routine using these effective workouts.

People who want to get fit focus on other parts of the body. The attention usually goes to the legs, butts, and abs. These are the parts of the body that we see often, so it’s normal for people to think that they should be enhanced.

However, these are not the only muscle groups that you need. One of the most important muscle groups is your back. You can achieve a sleek and lean look if you make this the center of your attention. Just for a change in perspective, try to give it a total workout.

If it’s muscle definition that you’re after, then we got this one covered. If you want to prevent injury and correct your posture, you’re in luck. These moves can make all the difference for you and your posterior:

8 Bodyweight Moves To Sculpt A Strong Back

Many people spend their majority of their workout time focusing on the their legs, butts, and abs. Given that these are the muscles we see most often, and the ones that seem to get the most glory, this tendency makes complete sense. Read more…

Shape.com says that these are the top three exercises for your posterior area. It’s time to trust the experts. If you want to define the muscles in your posterior area, sculpt your rear using these exercises that would turn heads.

A woman with a good posture and a great upper back is a head-turner. However, a lot of women usually overlook back training. They don’t see it when they look at the mirror. Most aren’t aware how important this part really is.

Strengthening the muscles in the posterior area would have a great impact in your entire appearance. Great posture is a big factor that can even make you look thinner without having to lose any fat.

Ask the Celebrity Trainer: Top 3 Moves for a Strong, Sexy Back

From an aesthetic point of view, strengthening the muscles in your upper back and shoulders will have a tremendous impact on your posture, which is a commonly undervalued component of improving the way you look. In fact, great posture can even make you look leaner without losing any body fat at all. Read more…

Check BodyRock’s 8 Body Weight Moves To Sculpt A Strong Back

  If you simply want to maintain a leaner and sexier body, you can do this with this formula!

Our Thermoxyn is effective in facilitating the body’s natural fat-burning effects. This helps you with its fat-melting mechanism, and you get to keep your firm and lean body all the way!

It will give you an optimum energy level rush so you can perform your workouts efficiently. It can even give you the capacity to sustain your body all throughout the workout sesh. No crash, just pure adrenaline. Now, tell us, who doesn’t want this kind of effect?

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Brutal Cardio Routines To Blast Fat And Gain Muscle

Men’s Fitness talks about the kind of cardio workouts for the person who doesn’t like cardio. This one’s a total game-changer for you lazy folks. Trust us, these aren’t going to suck at all.

When you work out, you simply hate the thought of sweat dripping from your forehead and cheeks. You just don’t like doing this exercise at all. You hate the mills and you’re scared that your muscle percentage might fall below your standards. Time to change that thought. 

Cardio’s got a lot of benefits. It will definitely drop your muscles fast if you do it in an extreme way. However, doing cardio in a smart way, is definitely a strategic plan to boost your muscle building. Along with strength training, it’s an effective way to boost cognition and make you live longer. You can sustain your muscle mass if you combine these two training principles.

8 Cardio Workouts For The Guy Who Hates Cardio Workouts

YOU WORK HARD to stack on muscle and the thought of sweating through cardio makes you cringe—maybe because you hate clocking time on the treadmill, or because you fear your well-earned muscle will take a hit. Well, we’re here to change that mindset. Read more…

The Fitness Blender gives a similar approach. This is a dynamic combination: Cardio HIIT and Strength Training. It’s low impact and it’s got toning effects on your body. Imagine burning 216 to 378 calories in just a little over 28 minutes. All you need to have is a dumbbell and get working.

These two kinds of exercises can be time consuming when done separately. We’re busy with our daily schedules, especially those who work day jobs while juggling family life. This is a good combo because it will totally save you time without compromising the quality of the workout. 

These are exercises that were blended together to create moves that put emphasis on multiple body parts and muscle groups. It trains the upper and lower body but it also increases the demand on the cardiovascular level which gives off the same results as a traditional cardio routine.

Brutal Fat Burning Cardio HIIT + Dynamic Total Body Strength Training – FB Blend

Fat burning HIIT exercises and strength training supersets come together to create a brutal but fun sweatfest in this workout that takes under 30 minutes out of your day. You can find this workout, as well as 8 weeks worth of similar workouts, in our brand new 8 Week Fat Loss Program for Busy People Round 2 (featuring workouts 30 minutes or less). Read more…

Muscle and Fitness shares an entirely extreme approach compared to the previous ones. This is what you call the CrossFit workout. The name of the routine is: THE RUN WOD. You might hate running but you will definitely love the outcome of this brutal and intense workout.

CrossFitters always follow programs that would require them to alter moves, reps, weights and time. These variables are the main components of this discipline. This means that you will be exposed to a variety of exercises, loads, and rep schemes.

Running is a basic human movement, and it’s also a standard exercise for most people. In CrossFit, it is an important part of being physically prepared. Often times, you’ll find that it’s mixed with various movements. This time, we’re going to do a running workout. However, just to set your expectations, this is not your typical running on the hill routine.

Crossfit Workout: The Run Wod

CrossFit is defined as constantly varied functional movements performed at high intensity,” and following such a program means always having to alter movements, reps, weights, and time domains. The CrossFit workouts we’ve covered in CrossFit Corner over the past year often included a wide variety of movements, loads, and rep schemes. But single-modality workouts-workouts that only incorporate one movement are also a big part of CrossFit. Read more…

The FitnessBlender shows a Brutal Anaerobic Threshold HIIT – Fat Burning HIIT Cardio:

We know how intense it can be when you’re doing cardio. That’s why we recommend the supplement, Potassium Nitrate. This is a good way to go if you want to stay hydrated after your workout. It’s full of electrolytes that keep your nutrients balanced throughout the day.

Potassium is also known for numerous benefits. It acts as an electrolyte, gives you a better performance and it even lowers cramping episodes due to dehydration. See the product below:

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Build A Killer Physique: Push Your Body And Get In Shape

Men’s Fitness discusses these helpful ways to get a killer body. There’s so much content that’s available for different people. These are the lessons in fitness that you need to keep in mind, so you won’t have such a hard time.

Initially, we’ll put a thumbs-up for the first tip: rest is important. You might neglect sleep so often that you won’t realize your body needs it. When you’re working out, you need it more than ever. Building muscle and torching fat doesn’t mean you have to pound on yourself every day. It’s not good to do tons of reps and sets without proper rest. Take enough sleep and rest to keep you going. 

Furthermore, overtraining is going to catch up with you. It eventually leads to injury, fatigue and irritability. It’s essential that you listen to your body.

10 Training Lessons Learned The Hard Way

A guaranteed no-fail: a lessons-learned piece. (After coming off of a SLAP tear repair—a torn labrum in the shoulder—I’ve personally spent plenty of time pondering my 12+ years of heavy lifting, circuits, intervals, CrossFit, surfing, and whatever else in between). Here are the 10 lessons learned, so hopefully you won’t have to. Read more…

Life Hack says that these are the best tips for building a perfect physique. It requires the major components of hard work, dedication and consistency. Wondering if you can change it overnight is just wishful thinking. You can’t do something drastic and expect long-term and positive results.

However, you can’t lose hope yet. There are several guidelines that you can do so you can reach your fitness goals. If you want to shed pounds, add muscle size or both, take a look at these tips.

The first one���s about a good warm up exercise. This improves your blood circulation and raises your body temperature. It will even let you do more when it comes to weight training. Skipping a warm-up is like setting yourself up for failure. Fatigue and injury are the most common problems that you’ll encounter if you neglect this one. For more tips, check them out here:

7 Tips for Building the Perfect Physique

When it comes to the right lifting strategies, big compound movements should make up the staple of your program. Moves such as the deadlift, the squat and the bench press lead to surges in growth and testosterone hormone levels, leading to accelerated muscle growth and greater fitness gains. Read more…

Breaking Muscle gives us these five major ways how to achieve your body goals. It would be like a dream come true right? Most of us here just want to be in good shape. If you’re still wondering how people got their ideal body, check these out.

If you’re not feeling good about your body, ask yourself, “Have I done enough?” If the answer is no, it’s time to make some changes and get cranking using these tips. Get yourself back on track and be productive.

First, you’ve got to know about your genetics. What’s your body type? Bone length, muscle size, width? It’s going to give you a heads up which areas to work on so you can be better. Next, you have to work hard. To make a significant change, you have to make sure that you’re doing your end of the bargain.

More tips covered over here:

5 Tips For Achieving Your Goal Physique

Admit it. Most of us seek a better physique. Maybe you’re already there and satisfied. If so, read what follows to validate what you did to get there. It will reinforce what you’ll need to keep doing to maintain it. Read more…

Kinobody shares The Mindset to Getting Shredded & Building a Great Physique”

Why don’t you go all out and provide your body with the best drink ever? Try MAX OUT Pre-Workout Complex. This helps  your muscles by giving nutrients that are essential when it comes to enhancing your physique.

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Progress To Intermediate Muscle Building With These Routines

Muscle and Strength explains the intermediate muscle building workout that you can incorporate into your sessions. You can even rotate this workout with your current routine. This one targets each of the major muscle groups twice a week. It’s efficient training at its best form.

This outlines a complete training guide for your entire week. Let’s take a look: Mondays are for your chest, tris, and shoulders. Tuesday is allotted for your back and your biceps. On Wednesdays, you’ll be required to do some heavy leg routines. Thursday is for your upper body: chest, tris, and shoulders again. For Friday, perform back and biceps training.

Check out the variations below. This workout is totally supportive of people who are stuck on a plateau. The various changes in the workouts will definitely be a shock for your muscles.

Intermediate Muscle Building Workout

Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week. Monday is chest/triceps/shoulders, Tuesday is back/biceps, Wednesday heavy leg routine, Thursday is chest/triceps/shoulders and Friday is back/biceps. This workout is ideal for people stuck on a plateau. The change in routine will shock your muscles and when you change back to your original program your muscles will be shocked again. Read more…

AWorkOutRoutine tells us about intermediate training workouts. If you’re searching for great intermediate level workout, these are a handful of the most valuable routines in reaching your goals. But first, you’ve got to know a few things to make sure that you’ll be getting a positive outcome.

For example, you have to find out which type of routine will produce the best results for your body.  You have to know which level you’re really at so you won’t be screwing this up in the process. Know where you are in terms of experience and exposure. You wouldn’t want to set yourself up for failure – it pays to know these little things.

You might want to take a look at the detailed guidelines here. Check these out:

Intermediate and Advanced Workouts & Routines

If you’re reading this, then you should be past the beginner stage of weight training and in search of the best intermediate or advanced workouts and routines. If so, then you’re in luck. I’m going to provide you with a handful of the most proven and effective intermediate and advanced workout routines for various goals and situations. Read more…

Directly Fitness discusses another strategy. This is what they call the Max Muscle Builder workout. It’s a five day week workout that’s centered on weight lifting. It is specifically designed to initiate an anabolic state for your body. This is for the purpose of attaining maximal muscle building and minimal loss during the process.

It’s a moderate volume workout with split training days that will require you to focus on certain body parts based on muscle action. The days were split according to “push” and “pull” movements. This will allow recovery and will surely lessen the likelihood of overlapping muscle group training.

Just a warning: this is high intensity with moderate weight loads. You’ve got minimal recovery time between sets. If you’re totally into this one, check out the detailed plan here.

Intermediate Workout Routines: Max Muscle Builder Workout

This is a 5-Day week weight lifting styled workout that is designed to put your body into an anabolic state for maximal muscle building and minimal loss. This program is designed to be high intensity with moderate weight loads, yet minimal recovery time between sets. Read more…

LIVEexercise gives us a preview about a Bodylastics Intermediate Muscle Building Workout:

Since you want to target your muscles and make them explode, check out Mass Gainz. It’s has a great formula that allows your body to absorb a lot of protein. It’s exactly what you need especially if you’re focused on gaining muscle mass.

Aside from that, this provides amino acids as well. Having enough of these nutrients eventually leads to a better recovery and repair system for your muscles. Check it out here:

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The post Progress To Intermediate Muscle Building With These Routines appeared first on IForce Nutrition Canada.

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Weight Lifters, Rejoice! Weight Training Increases Blood Flow

Flex Online gives us a preview about weight training and how it affects blood circulation. Did you know that it’s even way better than cardio? It can maximize the blood flow based on a new research.

The study was conducted at the University of British Columbia (UBC). They made use of subjects which were categorized into three groups: non-exercisers, regular exercisers, and people with diabetes. They were assigned to undergo sessions of interval resistance training and interval cardio training.

Weight work included leg presses, leg extensions, and leg lifts. For the aerobic moves, they rode a spin bike. The two workouts were done within 20 minutes and it included a 7-minute warm-up. This was followed by seven 1-minute high intensity rounds separated by 1-minute rest periods. Check out the results here: 

Weight Training Increases Blood Flow More Than Cardio

The finding: The interval weight training improved blood vessel function more than the interval cardio. You read that right: Interval weightlifting boosted blood flow not “less than,” not “the same as,” but more than interval cardio. Read more…

Men’s Fitness talks about a healthier heart when lifting weights. Aerobic activity has long been recommended for cardiovascular health whereas resistance training is suggested for muscle gain. There are those who understand that a combination from the two kinds of exercise is important for achieving an overall good physical well-being.

However, a new study from Appalachian State University finds that resistance exercise (such as lifting weights) also includes cardiovascular health benefits. The group of researchers analyzed the changes in the arteries and circulation after 45 minutes of two types of moderate-intensity exercise. This involved a set of eight resistance exercises, three sets of 10 repetitions; and 30 minutes of aerobic cycling.

Lead researcher, Dr. Scott R. Collier said that resistance training is more beneficial.

Get Heart Healthy by Lifting Weights

THE PREMISE: WHEN it comes to exercise, aerobic activity is traditionally recommended for heart health, while resistance training is prescribed for muscle gain. Many understand the importance of an exercise routine that combines both aerobic and resistance circuits, but a new study from Appalach  ian State University finds that resistance exercise (such as lifting weights) also packs some cardiovascular health benefits. Read more…

Live Strong also discusses the good effects of resistance training. Blood circulation is important in general health. This is responsible for the continuous transport of oxygen and nutrients to the different parts of the body like the brain, skin and other organs. When the flow gets compromised, conditions like varicose veins, kidney disease and stroke occur.

You can make changes to this one. Exercise plays a huge part in improving circulation. Any type of training that increases heart rate improves your blood flow. When the heart contractions increase, the higher the blood volume is. This moves rapidly throughout the arteries and veins in your body and it results to an improved circulation.

Even simple activities like walking or riding a bicycle can strengthen your heart muscle as well as help the pumping efficiency.

Exercises to Increase Blood Circulation

Proper blood circulation plays a vital role in general health. The bloodstream continuously transports oxygen and nutrients to the brain, skin, and vital organs in the body. When your circulation is reduced, various diseases such as varicose veins, kidney disease, and even stroke may occur. However, exercise plays a vital role in improving blood circulation. Read more…

innerstrengthmedia discusses the Benefits of Resistance Training:

When you partner your training with pure whey protean matrix, the results are just epic. It helps you build muscle quickly and it gives you the opportunity to make great changes to your body.

Aside from the protein content, you have amino acids that can aid you in repairing muscles after your gruelling session at the gym. This is something that can be of help especially in your performance. 

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The Biggest Dieting Offences You Need To Avoid

Flex Online talks about the biggest mistakes that you can commit when trying to go on a diet. There are ultimate rules for bodybuilding nutrition and people usually break them without intending to. Find out more so you’ll be aware of the pitfalls next time around!

If given the choice, we would have had our nutritionist sit with us during breakfast, lunch or dinner. If they could only be available to fix everything; from our supplement intake to protein and carb ratios. Sometimes, it can totally get overwhelming.

The truth is, we commit too many dieting mistakes all the time. It may be a lack or overabundance of a certain nutrient like protein or carbs or a faulty bedtime snack. This may even hinder us from achieving our goals. What to do then? Read on and get tips:

The 8 Biggest Dieting Offenses and How to Fix Them

If only we could hire referees to sit with you at your breakfast nook, your dinner table and your favorite lunch spot. If only someone with a discerning nutritional eye could look over your shoulder as you fix your pre- and postworkout shakes and cry “foul” when your protein-to-carb ratios didn’t add up or you used only one scoop of protein rather than two. Read more…

Born Fitness explores other errors when dieting. Reverse dieting is a good approach in tackling these mistakes. It’s an ant-starvation approach that will let you avoid fad dieting strategies. It creates a progressive approach when it comes to fat loss.

People usually relate the word “diet” as something that would make them restrict food intake. It’s not actually just like that – the word also implies that if you eat, you already have a diet.

When individuals think about these restrictions, it’s usually associated to hunger and even lack of results. The word itself really sucks just as much as collecting tips and gathering information about it over the Internet.

What is the real deal here? You’ll be able to maintain losing fat in the long run while making the journey as easy as possible.

Dieting Mistakes

Reverse dieting is the anti-starvation approach that avoids fad dieting techniques and creates a progressive approach to fat loss. If you want to know how to lose weight more effectively, avoid these 4 common dieting mistakes. Read more…

Muscle For Life discusses the pitfalls when it comes to dieting. Ever wondered why you find it hard to lose weight, build muscle or just simply feel good about yourself? The secret may lie in your food.

If you stop making these mistakes, you might even surprise yourself. You get to lose fat, buildmuscle and enjoy your life. Do you think that it’s not possible? Trust us. This will make a total difference. You just need to do the following: stop reading the latest fads, do not eliminate everything in your diet: water is not “food,” and be done with “cleanses.”

Reading the latest trends in dieting will just confuse you. Don’t go hungry because of your super low intake of protein and carbs. Again, detox juices do not count. Going on a diet does not mean you have to be miserable and hungry. You have to be able to enjoy it while you’re at it. Find out how:

7 Diet Mistakes That Make It Damn Hard to Lose Weight, Build Muscle, and Feel Good

And if you want to add some misery to the confusion, start following them. Eliminate every food you actually enjoy from your diet. Try eating like a caveman. Starve yourself with “cleanses.” Swear off carbohydrates, keep protein intake low, and eat all the nuts and oils you can stomach. Read more…

Listen to ATHLEAN-X™ talk about the 8 Biggest Workout & Nutrition Mistakes:

Make this preworkout powder a part of your diet. The MAX OUT Pre-Workout Complex is something that every athlete needs. Your muscles need to replenish all the lost nutrients after a good workout. In bodybuilding, you’ll need something that can feed your muscles with the needed nutrients.

This preworkout drink is even capable of pumping your capabilities and delivering results. These are all essential in bodybuilding. Do your best, and simply be unstoppable!

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Cardio To Build Muscle: How Can This Exercise Help With Muscle Growth?

T-Nation says that you can successfully grow your glutes, hams and quads while burning fat. This is not just to get skinny – you can increase your muscle size too! Cardio is not going to steal your gains. Some people involved in strength training firmly believe that cardio is bound to steal size and mass from your muscles. This mindset should be avoided.

If you’re doing the right type of cardio, and you fine-tune the exercises included, you can get a lot of benefits. These include speeding the recovery process and building muscle. How? Take a look at the training schemes. These will pound on your glutes, hamstrings, and quads while improving their size.

The first one: Rowing – glutes and quads. This is a metabolic conditioning and cardio tool that can totally add muscle to the lower body. This machine is not only for your upper-body fellas. You can improve your efficiency, power and work when you focus on your lower body. For the rest of the training schemes, check it out:

3 Ways to Build Muscle By Doing Cardio

There’s a belief in the world of strength training that cardio steals your gains and should be avoided like the plague. The truth? Programming the right type of cardio into your training program can not only speed up the recovery process, but actually build muscle as well. Read more…

Men’s Health discusses the answer to the question from Chris G., Effingham, IL: “I’ve heard that doing cardio will keep me from gaining muscle. True?”

Response:  “It depends.” Let���s elaborate further, folks. If you perform cardio frequently or intensely, it will surely prevent you from achieving gains. You have to take note first about the necessary resources that your body needs in order to bulk up. Nutrition gives enough protein for growth. Carbs and fats are needed so you can support and enhance recovery from your aggressive workouts. Rest and recovery plays a role as it rebuilds and increases muscle mass.

All of these factors should be treated with importance. The more you have of these resources, the faster it will be for your body to achieve your goals in gaining mass. The less you have, the harder it’s going to be.

Will It Keep Me from Gaining Muscle?

It depends. (By the way, you’ll find that most of my responses will begin “It depends” since there are few training issues that are cut ‘n’ dry absolutes.) Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. Read more…

Muscle and Fitness says that you can perform the lean muscle cardio workout that can give you the lean muscle gains that you want. You have to add a bit of cardio to your routine to keep torching fat. Another benefit is that you get to build solid and lean muscles. The thing is, there are some who believe that including cardio in their training might be a little too difficult for them.

One way to make it easier for you is to observe the mistakes of other people. Take a look at what’s wrong and make a mental note. See what kind of cardio they’re doing. Most of the time, these individuals fall into two categories:

The ones who aren’t doing enough work, and those that do too much. The former refers to a group of people who are not paying attention to their workout. They’re not into variations and they don’t plan their training well. The latter refers to the people who exert too much. They do exercises until they hit the floor. You don’t want to follow these two.

Check out which type of cardio is really good for you:

Lean Muscle Workout

By now, if you’ve been listening, you know you have to add some form of cardio to your routine in order to keep shredding fat and building lean muscle. This qualifies as conventional wisdom by now, but when you look at the big picture, all you’re really doing when you think about the cardio you have to do is adding yet another variable to an already difficult-to-decipher mix—and since getting in shape isn’t supposed to be rocket science, things can get seriously frustrating. Read more…

OmarIsuf shares Why You Should Do Cardio (Anaerobic) When Building Muscle:

Our iForce Potassium Nitrate is capable of utilizing nitrates. This has a high percentage of nitrates in each molecule. You need to take less material to get even a higher amount of nitrates.

Moreover, Potassium is known to give enough benefits. These benefits includes the its function as an electrolyte. It also enhances physical performance. Check this out:

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