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jamesbroaddus · 2 years ago

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How to Avoid Hunger on a Diet: X Scientifically Proven Strategies

Embarking on a diet can be like setting sail on a challenging journey, battling the storms of hunger and the sirens of cravings. We’ve all been there – hunger swoops in and suddenly, all our weight loss aspirations seem to crumble. But fear not! There’s a treasure trove of scientifically proven strategies to keep those hunger pangs at bay while staying committed to your diet. And guess what? You don’t have to brave this voyage alone. A local or online nutrition coach can be your trusty navigator, guiding you through the tumultuous seas of cravings. In this friendly chat, we’ll dive into effective strategies that’ll help you conquer hunger and stay on course with your diet.

Protein Power

Picture protein as your loyal ally against hunger. Studies back this up – meals rich in protein can make you feel full and satisfied, leading to fewer calories consumed overall. Make it a habit to sneak lean meat, fish, eggs, or plant-based protein into every meal. That way, you’ll sail through the day with energy and satisfaction.

Fiber Friend

Fiber is another unsung hero in the hunger battle. Found in whole grains, fruits, veggies, and legumes, fiber adds bulk to your meals, keeping you full for longer. Plus, these foods often play the low-calorie card, making them weight loss superheroes.

Drink Up, Sailor!

Ever confused thirst with hunger? It’s a common misstep. Staying hydrated is your North Star. Guzzle down at least eight 8-ounce glasses of water a day. Sip before and during meals – it’s a secret weapon to feeling fuller.

Savor Every Bite

Racing through meals can be like missing the scenic route – you’ll miss the cues that you’re full. Mindful eating is your anchor here. Chew slowly, relish each bite, and let your body signal when it’s time to stop. It’s like having a built-in hunger detector.

No Meal Skipping Allowed

Skipping meals might sound like a shortcut, but it’s more like a detour to hunger central. Keep your metabolism running and hunger in check by sticking to regular meal and snack times. Your future self will thank you for not succumbing to the midnight snack siren.

Volume Up, Calories Down

Think of foods that fill your plate but not your calorie count. Veggies and fruits are your allies. They keep hunger in check while giving you a guilt-free dining experience. Get creative and include them in every meal and snack.

Dreamland’s Power

Sleep is your ship’s maintenance. Skimping on it can throw your hunger hormones into chaos, making you crave more. Aim for those glorious seven to eight hours of sleep – your hunger will stay snoozing too.

Breathe and De-stress

Stress-eating is like an uninvited storm. Managing stress is your shield. Meditate, practice deep breathing, or dance like nobody’s watching. These tricks will keep your emotions in check and prevent stress-triggered hunger.

Master of Planning

Ever set sail without a map? Your meals are no different. A well-planned meal guide is your guiding star. Team up with a nutrition coach in NYC or nearby for a personalized plan. This map will lead you to the treasure of a healthier you.

Helps in proper workout

If you are someone who is working out to lose weight or increase strength, it is seen that a proper diet guided by a professional nutrition coach has shown significant benefits in strength training and weight loss exercises which keep you motivated without the feeling of starving during your weight loss journey.

To Sum It Up

Conquering hunger on your diet isn’t a myth. Incorporating these proven strategies into your routine will help you tame the beast of hunger and keep those cravings at bay. Remember, consistency is the wind in your sails – these habits will carry you through.

As you embark on this journey, don’t hesitate to seek guidance from a nutrition coach in NYC or your neighborhood. They’re like the lighthouse, guiding you to safer shores with personalized advice and unwavering encouragement.

So, there you have it, mate! Armed with these strategies, you’re ready to navigate the turbulent waters of hunger and chart a course toward your healthier weight loss journey. Go on, give these tips a whirl – you’re the captain of this ship, after all!

Source: therightmessages

#X_Scientifically_Proven_Strategies

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jamesbroaddus · 2 years ago

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New Normal Of Fitness: Virtual Personal Training

The fitness industry has seen a dramatic shift in recent years. With the advent of technology and accelerated by the global pandemic, the concept of ‘virtual personal training’ has become the new normal. As people adapt to changing lifestyles, virtual personal training provides a viable solution to staying fit and healthy without leaving the comfort of your home.

Understanding Virtual Personal Training

It involves live one-on-one fitness training sessions with a certified personal trainer over a digital platform. Unlike pre-recorded fitness videos, these sessions offer real-time interaction, personalized feedback, and a tailored fitness program. You can communicate with your trainer, ask questions, and get instant corrections on your form, just as you would in a traditional face-to-face session.

Benefits of Working out with a Virtual Personal Fitness Trainer

Table of Contents

1. Convenience

2. Personalized Training

3. Access to Expertise

4. Safety and Comfort

5. Accountability

1. Convenience

One of the major benefits of doing a workout with a personal trainer virtually is the convenience it offers. You can train anywhere – at home, in a hotel room, or even in a park. All you need is a stable internet connection and your workout gear. This flexibility makes it easier to fit workouts into your busy schedule.

2. Personalized Training

A virtual personal trainer can offer a customized exercise schedule based on your level of fitness, your objectives, and your preferences. They can keep track of your development over time and modify your program as necessary to get the best outcomes.

3. Access to Expertise

Regardless of where you live, virtual personal training gives you access to a wide range of fitness experts. You can find a trainer that specializes in the type of workout you’re interested in, be it HIIT, Pilates, strength training, or yoga.

4. Safety and Comfort

For beginners, stepping into a gym can be intimidating. By working out with a trainer virtually, you can learn the ropes in a comfortable and non-intimidating environment. Your trainer can ensure you’re performing exercises correctly, reducing the risk of injury.

5. Accountability

Having a scheduled session with a virtual personal trainer can enhance your commitment to your fitness goals. It’s much harder to skip a workout when someone is waiting for you!

The Future of Fitness: Embracing Virtual Fitness Training

With people becoming more comfortable with virtual experiences, the demand for virtual personal trainer is expected to grow. Fitness facilities and trainers are continually improving their online offerings, integrating interactive elements, and making virtual training experiences as engaging as possible.

Moreover, innovations in wearable technology can provide virtual trainers with real-time data on their clients’ heart rates, calories burned, and more. This information can enable trainers to provide even more personalized and effective training programs.

Maximizing Your Virtual Personal Training Experience

It’s crucial to take virtual personal training sessions as seriously as you would a typical gym session if you want to get the most out of it. Establish an exercise area in your home where you won’t be easily sidetracked. For lag-free video calls, make sure your internet connection is strong. Use any fitness equipment you have on hand to improve your workout, keep water and a towel close by.

Additionally, communicate honestly and openly with your trainer. Share your objectives, achievements, difficulties, and preferences. More information will help them better adapt the sessions to your needs. Keep in mind that the goal of virtual personal training is to make exercise beneficial to you. It’s a flexible, adaptable strategy that can change the way you think about and approach fitness, helping you get where you want to go in a way that works well with your lifestyle.

Conclusion

With the emergence of virtual personal training, fitness has undergone a paradigm shift. It gives a flexible and efficient solution to reach exercise goals by combining convenience, personalization, and access to knowledge. For those looking to stay fit in today’s fast-paced world, virtual personal training offers a compelling solution. We will suggest you to gain more knowledge about whether VPT is worth spending your money on or not, which will provide you with more clarity about this new and updated way of staying fit.

As we navigate this new normal, it’s crucial to remember that the core principles of fitness remain the same – consistency, balanced nutrition, and adequate rest. Training with a virtual fitness trainer is just a new medium that delivers these principles in a format aligned with our evolving lifestyles. As technology continues to advance, it’s exciting to imagine the future possibilities of virtual fitness training. Today staying healthy is becoming easier as the gym is as accessible as your living room, and your personal trainer is just a click away.

Source: scooptimes

#Virtual_Personal_Training

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jamesbroaddus · 2 years ago

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7 good reasons to hire a virtual personal trainer in LA

Los Angeles isn’t just a city; it’s a hub of fitness enthusiasts who value their health and wellness. In a place, where staying active is practically a lifestyle, the world of fitness is evolving to meet the pace of this tech-savvy, fast-moving metropolis. Enter virtual personal training – a dynamic solution that caters to the bustling lives of LA residents. This blog post is your guide to why hiring a virtual personal trainer in LA is a game-changer, transforming your approach to health and fitness right from your home sweet home.

1. Convenience: Your Workout, Your Terms

Virtual personal training scores big on the convenience scale. Imagine working out from the cozy confines of your living room, your workplace, or even while you’re on the go. Say goodbye to gym commutes and navigating LA traffic – now your fitness journey adapts seamlessly to your schedule, no matter how packed it might be.

2. Expertise, No Boundaries

LA is a goldmine of fitness expertise, and virtual personal training unlocks this treasure regardless of your location. From weight loss to strength training to targeted sports performance, virtual personal training plugs you into LA’s finest, regardless of where you’re planted.

3. Personalized Path to Success

Just like in-house personal training routines, virtual personal training isn’t a one-size-fits-all routine. Your virtual personal trainer crafts a workout plan as unique as your goals and preferences. This tailored approach ensures your efforts hit the mark, making your fitness journey efficient and effective.

4. Cheers to Accountability

Consistency can be a hard nut to crack, but virtual personal training provides a solid nutcracker. Regular check-ins with your trainer keep you on your toes – they track your progress and dish out motivation, so you’re always charged up to conquer your fitness goals.

5. Smart Savings

Your wallet will thank you for considering virtual personal training. No gym membership or gas expenses here. The investment goes straight into expert guidance. Plus, with flexible pricing options like group sessions or subscriptions, your budget stays happy.

6. Your Comfort Zone, Your Rules

For those gym-intimidated souls in LA, virtual personal training is the superhero. No more self-conscious glances in a crowded gym. Your workout happens in the sanctuary of your home, free from distractions. Comfort breeds consistency, after all.

7. Flexibility for All

Last but not least, virtual personal training isn’t just about physical flexibility – it’s about inclusivity. Overcome challenges like physical limitations or geographic barriers that in-person training might pose. Virtual training is your customizable fitness buddy, ensuring everyone gets a seat at the fitness table.

In Conclusion: Your Fitness, Your Way

Among all the exciting ways to stay fit in LA, virtual personal training is the torchbearer of modern fitness in this city of California. The reasons are crystal clear: convenience, expertise, personalization, accountability, savings, comfort, and flexibility. It’s not a fad; it’s a revolution that’s changing the way we approach exercise.

So, if you’re ready to supercharge your fitness journey, consider virtual personal training. It’s your ticket to unlocking your wellness aspirations in the bustling LA landscape. Don’t let time constraints or miles of traffic stall your progress. With a virtual personal trainer by your side, you’ll conquer LA and conquer your fitness goals. Welcome to the future of fitness – it’s virtual, it’s personal, and it’s right here at your doorstep. Your body will thank you.

Source: timebusinessnews

#Virtual_personal_trainer_in_LA

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jamesbroaddus · 2 years ago

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Important Facts To Know About Myofascial Release Therapy

The human body is a complex machine, and when it comes to maintaining its wellness, it’s not just about nutrition and exercise. The body’s fascial system – a web of connective tissues that envelops muscles, organs, and bones – plays a crucial role in overall health and mobility. When these fascial tissues tighten due to stress, injury, or poor posture, it can result in pain and restricted movement. Myofascial Release Therapy, administered by a myofascial massage expert, offers a solution to these challenges. Here are some important facts about this unique therapeutic approach.

1. Understanding Myofascial Release Therapy

Myofascial release therapy is a hands-on physical therapy that targets the fascia. A myofascial massage expert uses gentle, sustained pressure to release tension in the fascia, easing pain and restoring range of motion.

2. Why is it Needed?

The fascia can tighten due to various reasons – physical trauma, inflammation, surgical procedures, or even emotional stress. Tight fascia can create pressure on muscles and joints, leading to pain, restricted movement, and potentially contributing to a cycle of injury and pain.

3. Who is it for?

Almost anyone can benefit from myofascial release therapy. It can be particularly beneficial for people with chronic pain conditions, fibromyalgia, migraines, or those recovering from injuries. Athletes often use it to maintain flexibility and improve performance. Even N

4. Benefits of Myofascial Release Therapy

Aside from pain relief and increased mobility, myofascial release therapy can have other positive effects. It can improve blood circulation, lymphatic drainage, and enhance body awareness – the ability to sense the body’s position, movement, and balance. This kind of therapy may also support stress management by helping to release physical manifestations of emotional stress.

Noelle McKenzie, a New York based personal trainer, co-owns a personal training company with more than a decade of experience in the fitness industry, also suggests that getting a myofascial massage on a regular basis can help athletes’ muscle recovery, resulting in better performance.

5. Myofascial Massage Expert’s Role

A myofascial massage expert is a trained professional who understands the complex web of fascia and the right techniques to relieve fascial tension. They use hands-on techniques to stretch and manipulate the fascia, targeting areas of stiffness and pain. An experienced practitioner can make a significant difference in the effectiveness of the therapy.

6. What to Expect During a Session

A myofascial release session usually lasts about an hour. The client may be asked to perform certain movements while the therapist applies gentle pressure to specific areas. Each session is unique and tailored to the individual’s needs. The therapy is usually not painful, and many people find it relaxing.

7. Aftercare

After a session, it’s common to feel some soreness similar to what you might experience after exercise. Drinking plenty of water, rest, and gentle stretching can help ease this. You may also notice improved movement and reduced pain immediately or within a day or two of your session.

8. Number of Sessions Required

The number of sessions required varies based on individual needs. Some may experience significant improvement after one session, while others with chronic conditions may need ongoing treatments. Your myofascial massage expert will develop a treatment plan tailored to your specific condition and wellness goals.

9. Self-Myofascial Release

While a trained myofascial massage expert offers the best results, self-myofascial release is also an option. Tools like foam rollers or massage balls can be used at home to maintain the benefits of the therapy. However, self-release should ideally be guided by a professional initially to ensure correct technique.

10. Complementary Therapy

Myofascial release therapy is often used in conjunction with other treatment modalities such as physical therapy, yoga, acupuncture or other forms of relaxation therapy. This integrative approach can lead to more comprehensive treatment outcomes. So, if you happen to have a few fitness goals that you’d like to hit this year, let a massage therapist know so that they can come up with a great plan for you.

Myofascial release therapy, under the guidance of a myofascial massage expert, can unlock a new level of wellness by targeting the often-overlooked fascial system. As more people seek out holistic and integrative approaches to health, understanding the facts about this powerful therapy is a step toward more balanced, pain-free living. Always consult with a health professional before starting any new treatment to ensure it’s right for your specific needs and conditions. And, do make sure you tell the massage expert about any health issues that you might have before starting the session, so that they can avoid causing harm.

Source: dstvportal.com

#Myofascial_Release_Therapy

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jamesbroaddus · 2 years ago

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Achieving Toned Abs: A Comprehensive Guide To The Beach-Body Diet

Have you ever wondered what it takes to get those coveted toned abs, the hallmark of a perfect beach body? The answer isn’t a simple sequence of abdominal crunches or planks. It’s a comprehensive approach that combines disciplined physical training with a specific diet, colloquially known as the “beach-body diet.”

Understanding the Beach-Body Diet

The “beach body” diet is not a cookie-cutter approach that will work for everyone. It refers to a manner of eating that places an emphasis on maintaining a healthy balance in one’s diet, getting adequate nourishment, and consuming foods that can help one burn fat and build muscle. This diet, in contrast to the widespread notion, does not focus on imposing extreme limits or promoting rapid weight reduction. It encourages adopting a healthier way of life in order to support one’s long-term health and fitness goals.

The Foundation of the Beach-Body Diet

A preference for lean proteins, complex carbs, and healthy fats are the three pillars upon which the beach-body diet is built. These macronutrients serve as the foundation for sculpted abs and a lean, healthy body overall.

The most important thing is to consume lean proteins like chicken, turkey, fish, and plant-based proteins. They supply the essential amino acids that are required for the growth and regeneration of muscle tissue. Consuming a proper amount of protein can also help people lose weight by lowering their hunger and speeding up their metabolism.

The body derives sustained energy from complex carbs found in whole grains, fruits, and vegetables, which is essential for fueling both short and intense activities, as well as long and steady workouts. As mentioned earlier, achieving a beach body requires a personalized approach, and having a customized workout plan tailored to your body can significantly aid in getting ready for the summer.

Another crucial aspect to keep in mind is avoiding unnecessary snacking, as it can impede your journey to achieving your desired body. To prevent this, consider shifting towards a diet rich in dietary fiber, as it not only promotes better digestion but also creates a lasting sense of satiety, helping you resist the urge to snack mindlessly.

The diet for achieving a beach-body should emphasize the consumption of healthy fats, which may be found in avocados, nuts, seeds, and oily fish, among other foods. Consuming these good fats can actually promote weight loss by delivering continuous energy and boosting satiety, contrary to the widespread belief that doing so is counterproductive to this goal.

If all this seems too confusing and hard to achieve, don’t worry there is always the option to hire a professional nutrition coach. Who can do the legwork and guide people on their journey to getting that beach body.

Hydration and the Beach-Body Diet

Hydration is a crucial component of the beach-body diet, yet it’s one that’s frequently ignored. During exercise, drinking water can help with digestion, the absorption of nutrients, and the delivery of oxygen to the muscles, all of which are important for maximizing muscle performance. In addition to helping to preserve the equilibrium of the body’s fluids, regulating the body temperature, and preserving the vitality and health of the skin are all benefits of drinking enough water.

The Role of Portion Control

It’s not only about what you eat on the beach-body diet; it’s also about how much you eat. Controlling your portions properly is an important aspect of this diet. It is simple to underestimate the number of calories that are included in food, and even nutritious food, when consumed in big quantities, can contribute to weight gain. Maintaining a calorie deficit, which is necessary for fat loss, can be accomplished without resorting to extreme tactics like skipping meals if you pay attention to the size of your portions.

Balancing the Beach-Body Diet with Exercise

While diet is a crucial aspect of achieving toned abs and a beach-ready body, it’s only half the equation. A regular exercise routine that includes both strength training and cardio is a must. Not only does exercise help in burning calories and reducing body fat, but it also builds the muscle tone that’s essential for a defined physique.

Conclusion

In essence, the beach-body diet is a balance of smart nutrition choices, portion control, and regular exercise. It’s a holistic approach that does away with the unsustainable and unhealthy “quick fix” mentality. Achieving toned abs is not about punishing your body with extreme diets or workout regimens, but about treating it with respect and giving it the nourishment and activity, it needs to be healthy, strong, and yes, ready for the beach.

Remember, the journey to toned abs and a healthier body is a marathon, not a sprint. Changes won’t happen overnight, but if you’re consistent with your beach-body diet and exercise regimen, they will happen. And the rewards will be well worth the effort.

Source: telesup.net

#Beach_body_diet

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jamesbroaddus · 2 years ago

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Benefits of Strength Training for Everyday Life

A well-rounded fitness regimen must include strength training since it has many advantages outside of the gym. Strength training can have a great effect on your daily life, whether you live in a big city link New York or in any other part of the USA. In this blog, we will talk about the main advantages of strength training and how it can improve your general health in this article.

1. Strength and Power are Increased

Resistance exercises that target a few different muscle groups are part of strength training. You can gradually develop your strength and power by gradually pushing your muscles through workouts like weightlifting. This increased physical power translates into better performance in daily tasks like carrying groceries, lifting objects, or taking part in leisure activities.

2. Enhanced Bone Density

Maintaining and enhancing bone density requires strength training. Natural bone loss that occurs with aging raises the risk of fractures and osteoporosis. You may slow down this natural deterioration by doing physical training on a regular basis, which will result in stronger and healthier bones.

3. Improved Metabolic Rate and Weight Control

Strength exercise is advantageous for increasing metabolism as well as muscular growth. The more muscle you have, the more calories you burn at rest since muscle tissue needs more energy to maintain than fat tissue does. Increasing your physical strength will assist boost your metabolic rate, which will make it simpler to manage your weight and maintain healthy body composition.

Read Also: How Long is a 3km Walk?

4. Better Alignment of the Body and Posture

Maintaining good posture and body alignment requires a robust and balanced musculoskeletal system. Strength training exercises focus on the core muscles, which are essential for stability and support, and include the abdominals, back, and pelvic floor. You can promote general body alignment, enhance posture, lower your risk of back pain, and improve posture by strengthening these muscles.

5. Enhanced Functional Fit

These exercises improve functional fitness, which is the capacity to carry out daily tasks with comfort and effectiveness. Gaining more power, mobility, and stability can make it simpler for you to carry out regular activities like carrying groceries, climbing stairs, or even sitting and standing without experiencing pain. Improved quality of life and more independence are the results of this increased functional fitness.

6. Improvements in Mental Health and Wellness

Strength training on a regular basis has a great effect on your mental health in addition to your physical health. Endorphins are happy hormones that are released during exercise. They also help to relieve tension and anxiety. Strength training exercises can also increase self-esteem, enhance one’s perception of one’s body, and give one a sense of accomplishment, all of which contribute to better mental health and general well-being.

7. Injury Avoidance

Injury risk is lower in a body that is strong and resilient. You can increase your muscles’ strength and endurance and lower your risk of strains, sprains, and other common injuries by doing strength training exercises that target your muscles, tendons, and ligaments. For those who participate in sports or lead active lifestyles, this is especially crucial.

Conclusion

Strength training is an effective technique that can improve your daily life in a variety of ways. Including these exercises in your fitness regimen offers a number of advantages, from greater strength and power to improved bone density, posture, and general functional fitness, whether you’re looking for strength training in NYC or exploring the world of virtual personal training. Strength exercise also helps with weight management, improves mental health, and lowers the risk of injury.

Accept the life-changing impacts of strength training and discover how it may improve your daily activities. Make strength training a top priority in your fitness journey, whether you’re working out in a gym in NYC or taking part in virtual personal training sessions. The advantages go well beyond the physical world, giving you a wonderful experience.

Source: homegymlovers

#Strength_training_in_NYC

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jamesbroaddus · 2 years ago

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How To Sumo Deadlift

The Complete Guide on how to sumo deadlift properly for beginners and advanced lifters. Learn proper powerlifting form and technique to get a stronger back, glutes, and legs.

Get our 12-Week Deadlift Program >>

Page Contents:

The Deadlift

Sumo vs. Conventional

How To Deadlift

Set-Up

Preparation

The Pull

Key Points

The Deadlift

The Deadlift is one of the most brutal and beneficial lifts there is. It is brutal because you have to lift a heavy weight from a dead stop, starting in a disadvantaged position, but it is so beneficial because it improves ALL of your other lifts!

The Deadlift builds muscle mass throughout your entire body and tests your full body strength like nothing else can. Nothing can improve your hip, core, back, and grip strength as much as deadlifts. And nothing can replace it.

If you have a strong deadlift, then you probably have a brutally strong body from head to toe!

It is such a simple lift, yet so hard that very few people actually do them. As it affects the whole body, the chances of getting injured while doing it are also high. This is why it is always recommended to do it with proper guidance from a qualified personal trainer who can assist you with proper form and the right technique to do the deadlifts properly.

Not to mention, due to these reasons, many gyms don’t allow deadlifts, or have terrible set-ups for them. If that is your gym, then I highly recommend you go somewhere else that actually promotes strength and doesn’t hold you back from reaching your goals. Preferably somewhere with a proper deadlift bar.

Overall, the deadlift tests you physically and mentally with its brutality but can make you feel superhuman.

No ordinary person has every deadlifted 500+ pounds. It takes hard work, dedication and an internal fire to reach that achievement, and every pound after. If you have it in you, then you have the strength to do anything you desire.

It is you versus the weight in front of you. A weight that can take you from ordinary to extraordinary. All you have to do is pick it up.

Get our 12-Week Deadlift Program >>

Conventional vs. Sumo Deadlift

The Complete Guide on how to sumo deadlift properly for beginners and advanced lifters. Learn proper powerlifting form and technique to get a stronger back, glutes, and legs.

Get our 12-Week Deadlift Program >>

Page Contents:

The Deadlift

Sumo vs. Conventional

How To Deadlift

Set-Up

Preparation

The Pull

Key Points

The Deadlift

If you have a strong deadlift, then you probably have a brutally strong body from head to toe!

Overall, the deadlift tests you physically and mentally with its brutality but can make you feel superhuman.

It is you versus the weight in front of you. A weight that can take you from ordinary to extraordinary. All you have to do is pick it up.

Get our 12-Week Deadlift Program >>

Conventional vs. Sumo Deadlift

The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back.

With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress off of your lower back and places it on your legs.

This decreased back stress allows sumo dead lifters to typically handle more overall work with deadlifts, as recovery will be easier.

Another advantage is the decreased range of motion, and therefore total work is done, compared to conventional deadlifts, but the start of the lift will be more difficult.

To become proficient at sumo deadlift, positioning and technique are key. If you cannot get into the proper positioning by externally rotating your hips enough, then sumo deadlift is not for you.

Get our 12-Week Deadlift Program >>

Proper Sumo Deadlift Form

Click here for Conventional Deadlift!

Purpose:

Teach Hip Hinge Mechanics,

Test and Build Full Body, Hip Hinge, and Core Stabilization Strength.

Prime Movers:

Quadriceps (Legs)

Hamstring Complex (Legs),

Glutes (Hips),

Variations:

Deficit,

Block/Rack Pulls,

Stance,

Grip,

Accommodating Resistance,

etc.

Get our 12-Week Deadlift Program >>

The Set-Up

Your deadlift set-up is all about creating tension in the right places without wasting energy. You need to maintain that same tightness during the entire lift. If you lose tightness, then you lose strength.

Set Your Feet

Set your feet close enough so that your shins are nearly touching the bar outside of where your hands will be placed, and turn them out as much as you need to get your knees behind the bar when you squat down (10-45 degrees).

Find the best position for you, and if you have hip mobility problems you should try to improve them before every training session. You can do this with my How To Warm-Up Guide.

Grab The Ground

Suction cup your feet to the ground by spreading your toes as wide as you can, then grasping the floor with your entire foot. Your entire foot (heel, the ball of your foot, and outer edge) should stay locked into the ground.

Then, while clenching your toes into the ground like eagle claws, create torque by externally rotate your feet, as if they were to spin in place. Do this throughout the entire deadlift.

This movement should flex your entire lower body from your glutes down through your entire legs so that everything is tight, and nothing is loose or relaxed.

Maintain this external rotation torque throughout the deadlift.

Note: By grabbing the ground with your foot you are simply creating a strong arch in your foot, not rolling your ankle. Your feet should not move out of place or come up at all during these motions. Just create a rotational pressure to stabilize your joints, while your entire foot is locked into the ground.

Brace Your Core

Suck in as much air as you can and hold it in, attempting to create as much intra-abdominal pressure as you can, to stabilize your spine. Then press your lips closed to hold the air in while flexing all of the musculature surrounding your entire torso, and forcing the air deep down into your abdomen. This is known as the Valsalva Maneuver.

If you are wearing a lifting belt, then brace out against the belt as you do this.

Get our 12-Week Deadlift Program >>

Preparation

Bend At The Hips

While staying tight and maintaining a neutral spine, bend mainly at the hips until you can grab the bar.

Grab The Bar

Place your hands directly under your shoulders and hips, so that your arms are vertical, not angled in or out.

After finding your preferred width, evenly set according to the power rings, spread your fingers as wide as you can as if to engulf as much of the bar in your hand as possible.

Then grasp the bar tightly with your thumbs wrapped, trying to crush the bar in your hands to take control of the weight.

This is your control point, SO TAKE CONTROL!!! Make the weight feel small while you become invincible with your crushing grip!

Then create an external rotation torque by pointing your elbows behind you.

Note: Use a double overhand-grip as often as you can, and only switch to over-under or hook grip when the weight gets too heavy to hold otherwise.

Re-brace

While keeping your entire body tight, again suck in as much air as you can and press it down deep into your abdomen increasing the intra-abdominal pressure. Hold this tightness throughout the lift.

Get Set

Fully extend your knees to reset the tension to your hips, and then push your knees out hard as you drive your hips forward into the bar. Your hips should be down and knees behind the bar.

Use the bar as leverage to maintain balance as you get into position and keep a constant external rotation torque in your feet.

While keeping a neutral spine, force your head back, with your eyes straight ahead. Imagine pulling your chin straight back, and never tilt your head up.

Maintain a neutral head position (straight spine) throughout the entire lift with eyes straight ahead.

Create Tension

Pull the bar back into your legs as your position your hips back and down, chest high and back flat. This is called “pulling the slack out of the bar.”

In this position, your entire body should be tight and ready to pull with the weight tight up against your shins.

Your lats should be tight, arms are straight, elbows pointed back behind you, and shoulders over or behind the bar.

Tuck Your Shoulders

Keep your shoulders back and down throughout the deadlift.

Get our 12-Week Deadlift Program >>

The Sumo Deadlift

Press Into The Ground

Simultaneously press your feet down and out into the ground, as you drive your hips forward and pull your shoulders back, extending your knees and hips together until lockout.

The entire lift should be one smooth motion.

Maintain Control

Stay tight as you lower the bar, with perfect form, sliding against your legs all the way down. This will build strength and improve form.

If you are doing multiple reps, pause on the ground for 1-2 seconds, without bouncing the bar or losing tightness, then pull again.

If you set-up properly your body should do most of the movement for you. All you have to do is stay tight and deadlift.

Key Points

Stay tight throughout the entire set-up and deadlift.

Grab the ground with your feet.

Pull the bar into you.

Torque your knees out throughout the full range of motion.

Drive your feet into the ground and hips forward.

Maintain a neutral spine and head position.

Source: mathiasmethod

#sumo-deadlift

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jamesbroaddus · 2 years ago

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Discover 10 Exciting Fitness Activities in Los Angeles

With its warm climate and focus on well-being, Los Angeles is a hub for a wide variety of fun workout activities. There are lots of ways to stay in shape while taking advantage of everything the city has to offer, whether you’re a local or just a guest. Let’s explore ten fitness activities you may attempt in LA, from daring outdoor workouts to cutting-edge “Los Angeles personal training” alternatives.

Table of Contents

1. Hiking at Runyon Canyon

The hiking paths in Runyon Canyon are renowned for their breathtaking views of the city and the Pacific Ocean. Regardless of your hiking experience or skill level, you can discover a trail that is appropriate for you.

2. Training with a Personal Trainer Virtually

Nowadays, many people in LA prefer working out from home, making virtual personal training a popular option for people who prefer working out from home. Which offers a virtual 1-to-1 experience with expert fitness trainers in LA, providing convenience, customized workouts, and access to a wider range of educators. With real-time feedback and scheduling flexibility, virtual training helps ensure proper form, prevent injuries, and maintain consistency for fitness benefits.

3. Venice Beach surfing

All skill levels of surfers frequent Venice Beach. Surfing is a fantastic way to enjoy the water and get a wonderful full-body workout. If you’re a beginner, there are many surf schools in the region.

4. Santa Monica Beach Yoga

Join a beach yoga session in Santa Monica to take advantage of the lovely weather in Los Angeles. Your yoga practice will be enhanced by the soothing sea wind, the warm sun, and the sound of the waves.

5. toney Point Outdoor Rock Climbing

Outdoor rock climbing is a common activity at Stoney Point in Chatsworth. A difficult activity that increases strength, flexibility, and confidence is climbing.

6. Using the LA River Bike Path to bicycl

While taking in vistas of the Los Angeles River, this cycling trail offers a great cardio workout. The 7-mile-long trail provides a stunning and peaceful ride.

7. Paddleboarding in Marina Del Rey

Paddleboarding at Marina Del Rey is the ideal option if you want to engage in a calmer water activity. It’s a wonderful way to strengthen your core and improve your balance while taking in the tranquil views of the harbor. To make the most of this experience, be sure to use the best paddleboard available.

8. Training in Griffith Park

You may improve your fitness by taking part in a bootcamp at Griffith Park. These intense exercises work the entire body by including both strength training and cardio. Additionally, you get to take in the lovely park surrounds.

9. Hollywood Dance Classes

There are numerous dance studios in Hollywood where you can study anything from salsa to hip-hop. Attending dance classes is a great way to lose weight and pick up some new movements.

People who enjoy dancing congregate in Hollywood. Numerous dance studios there teach a variety of dance forms, from salsa to ballet, hip-hop to modern. A dancing lesson in Hollywood is a fantastic cardio workout as well as a chance to experience the lively culture of the city.

10. Instruction in martial arts

There are many martial arts schools in Los Angeles that offer instruction in styles including Brazilian Jiu-Jitsu, Krav Maga, and Muay Thai. Your strength, agility, and self-defense abilities can all be improved by martial arts.

Conclusion

Fitness activities are many and entertaining in Los Angeles. There is something to satisfy everyone’s preferences, from the innovation of virtual personal training to the natural beauty of hiking trails and the seaside. So why not branch out from the gym and try some of these exercise activities? Whether you’re a local or just passing through, getting a taste of Los Angeles’s fitness scene will enrich your quest for fitness. Keep in mind that staying active in LA can be both fun and advantageous because to the wide variety of activities accessible.

Source: networthexposed

#Fitness_Activities_in_Los_Angeles

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jamesbroaddus · 2 years ago

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7 Advantages of Receiving an In-Home Massage

Massage therapy has long been recognized as an effective way to relax, rejuvenate, and promote overall well-being. While many people are familiar with traditional spa or clinic-based massages, an emerging trend in the wellness industry is in-home massage. With in-home massage, you can enjoy all the advantages of a professional massage right in the convenience and comfort of your own home. Receiving a massage in the comfort of your own home, whether it’s a Swedish massage, deep tissue massage, or massage stretch treatment, has many benefits. In this post, we’ll look at 10 benefits of getting a massage at home and how they may improve your overall massage experience.

1. Comfort and Convenience

The comfort and convenience that in-home massage offers is one of its main benefits. In your home, whether it’s your living room, bedroom, or even your backyard, you may create a tranquil atmosphere. You can save time and avoid the stress of commuting by forgoing the trip to the spa or clinic. Simply arrange a massage at a time that works best for you, and take advantage of the convenience of having a licensed massage therapist arrive to your door.

2. Personalized Experience

A session that is more individualized and catered to your tastes is possible with an in-home massage. Whether it’s a soothing Swedish massage or a therapeutic deep tissue massage, you may select the kind of massage treatment that best meets your needs. The therapist might concentrate on particular sore spots to provide focused treatment. You have the opportunity to personalize your experience and have direct communication with the therapist about your preferences while getting a massage in your house.

3. Enhanced Relaxation

Being in a familiar and comfortable environment enhances the relaxation benefits of a massage. Your home is a place where you can truly unwind and let go of the outside world. In-home massages eliminate the need to rush back to reality immediately after the session. You can prolong the relaxation by staying in your relaxed state without the stress of travel, allowing the benefits of the massage to be fully absorbed and integrated into your well-being.

4. Privacy and Intimacy

Some individuals prefer the privacy and intimacy that in-home massage offers. In a spa or clinic setting, there may be other clients present, creating a shared space that might not suit everyone’s preferences. With an in-home massage, you have the luxury of privacy, allowing you to fully let go and relax without any external distractions. This intimate setting can deepen the therapeutic experience and promote a stronger mind-body connection.

5. Anxiety and Stress

A home massage may considerably lower tension and anxiety levels. Your home’s comfortable surroundings provide you a sense of security, which makes it simpler to rest and unwind. The stress related to travelling and navigating new surroundings is reduced by the absence of travel and the ease of having a massage therapist come to you. In-home massage therapy can significantly improve your general well-being by lowering tension and anxiety.

6. Post-massage advantages

Resting after a massage helps the body absorb its therapeutic effects completely. With an in-home massage, you have the convenience of being in your own environment, where you may keep relaxing and benefit from the effects of the massage thereafter. Instead of rushing back into the outer world, you may extend the experience by taking a warm bath, drinking herbal tea, or doing other self-care activities. The benefits of the massage on healing and rejuvenation may be enhanced by the prolonged duration of relaxation.

7. Better accessibility

For people with restricted mobility or those who find it difficult to get to a spa or clinic, in-home massage offers accessibility. Due to physical restrictions or medical issues, in-home massage enables people to benefit from massage treatment in a relaxing and practical atmosphere. No matter what day of the week it is, everyone may benefit from a massage at home because to this accessibility.

Conclusion

The popularity of in-home massage continues to grow. It allows more people to prioritize self-care and well-being without the hassle of travel. You don’t even need to leave the comfort of your home. Whether you seek relaxation, pain relief, or a moment of tranquility, in-home massage brings the benefits of professional massage therapy directly to your doorstep, promoting overall wellness and rejuvenation. So, indulge in the convenience and comfort of in-home massage, and experience the transformative power it holds for your mind, body, and spirit.

Source: trendingbird

#In_Home_Massage

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