Stay Healthy and Fit during BBQ Time
healthy bbq, eating healthy
|
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.
That can really added unwanted inches to your waist line over the course of the summer.
The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:
* Choose lean cuts of beef, pork or poultry
* Marinade with low fat dressing
* Make hamburgers with extra-lean ground beef
* Take the skin off chicken before grilling
* Replace beef patties with ground turkey patties
* Grill up salmon or cod
* Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
* Make veggie kabobs and grill them
* Replace the mayo in your salads with low-fat mayo
* Serve fresh salad with light vinaigrette
* Try whole-grain macaroni for your pasta salad
* Grill up corn on the cob
* Put out a veggie tray with low fat dip
Drinks: Most people don't realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:
*... read entire entry
|
|
|
on 7/22/2008
|
|
0 |
4.7
|
|
45 Natural Highs for Mental Health
45 natural highs, mental health
|
Here's a list of 45 Natural Highs that I found. They can be great for helping your mental health. If you are not experiencing these highs, go out and start living life. Live healthy.
1. Falling in love.
2. Laughing so hard your face hurts.
3. A hot shower.
4. No lines at the supermarket.
5. A special glance.
6. Getting mail.
7. Taking a drive on a pretty road.
8. Hearing your favorite song on the radio.
9. Lying in bed listening to the rain outside.
10. Hot towels fresh out of the dryer.
11. Chocolate milkshake (vanilla or strawberry).
12. A bubble bath.
13. Giggling.
14. A good conversation.
15 The beach
16. Finding a 20 dollar bill in your coat from last winter.
17. Laughing at yourself.
18. Looking into their eyes and knowing they Love you
19 Midnight phone calls that last for hours.
20. Running through sprinklers.
21. Laughing for absolutely no reason at all.
22. Having someone tell you that you're beautiful.
23. Laughing at an inside joke with FRIENDS
25. Accidentally overhearing someone say something nice about you.
26. Waking up and realizing you still have a few hours left to sleep.
27. Your first kiss (either the very first or with a new partner).
28. Making new friends or spending time with old ones.
29. Playing with a new puppy or kitten.
30. Having someone play with your hair.
31. Sweet dreams.
32. Hot chocolate.
33. Road trips with friends.
34. Swinging on swings.
35. Making eye contact with a cute stranger.
36. Making chocolate chip cookies.
37. Having your friends send you homemade cookies.
38 Holding hands with someone you care about.
39 Running into an old friend and realizing that some things (good or bad) never change.
40. Watching the _expression on someone's face as they open a much desired present from you.
... read entire entry
|
|
|
on 6/4/2008
|
|
0 |
5.6
|
|
Gym Equipment Germs
gyms, equipment, germs, getting sick
|
I dodged a cold or flu this season, but, yes, I know that summer colds happen too; still the odds are against it now. How did I manage to do it?
Though not 100 percent perfect, pneumonia and flu shots offer pretty good protection. I recommend them. Colds are a different matter, and there are all kinds of myths about them. Even today, many people think you get a cold by being cold. You don’t.
You catch colds from rhinoviruses entering your body through your eyes or nose. Shake hands with someone with the virus, then rub your eye or nose with your hand . . . and welcome to seven days of congestion, sneezing, and feeling lousy.
Some people think Echinacea and other herbal stuff strengthens their immune system and they'll ward off the viruses? I’m a skeptic, but to each his own. Most of what I read these days (from medical people not charlatans) is that the best known cold preventative is frequent hand washing and keeping your hands off your face.
A 2006 study in the Clinical Journal of Sports Medicine found rhinoviruses on 63 percent of gym equipment at fitness centers they tested. Further, they found that disinfecting the equipment twice a day didn’t do anything to reduce the virus count. My advice is to train yourself not to touch your face between sets, since most colds are transmitted through hand to nose contact. Then wash your hands thoroughly with soap and water after your workout – and before touching your face. And how about those workout gloves you wear? The gym’s bugs love ‘em. They provide nice warm and sweaty conditions for viruses. Keep those babies away from your face.
|
|
|
on 5/15/2008
|
|
0 |
11.4
|
|
Sit Ups and Crunches in the Morning for 6 Pack Abs
abs, 6 pack
|
Every morning we wake up and get ready to go straight to work or other chores which can be a bore. It is not the first time that you wake up and wish to stay in bed and this is where exercises can help you start your day with a kick start. Doing a quick workout session early morning or at the beginning of your day can do wonders for your health, and if you are aiming to lose weight is even better.
Doing sit-ups at home is pretty easy and you do not need a lot of space, to perform sit-ups you need to lie on your back on the floor and bend your knees at 90 degrees. If you are ready start by “sitting up” your upper body without moving your legs, do not use your leg to help yourself otherwise you will be doing the exercise incorrectly and gain no benefits
I would suggest using an exercise mat or pad in order to be on something a bit soft and also not cold like the floor and also it will help to avoid discomfort when your bones hit the floor.
In order to really see the effects of sit-ups you should also include some cardio such as fast walking which will help you lower your body fat and help expose your abs, notice that jogging is for cardiovascular and not weight loss. If you start feeling lower back pains I suggest you stop and do other exercises that do not contain any heavy movement on the lower back.
This exercise will help you get those cool looking abdominals that everybody wants to show off. Today, both men and women are eager to acquire that “tough to the core” look that a well defined six-pack gives. It’s a sign of a body kept well in hand and of a strong will behind it.
|
|
|
on 5/12/2008
|
|
0 |
14.7
|
|
Fat, Yet Fit
|
Is there such a thing as being fat, yet fit? Can fat people get away with overeating by keeping their muscles trained and strong? The Mayo Clinic says they can’t. It seems that even though one exercise daily or frequently those extra pounds will still mean trouble. Fat is simply not good especially for the heart.
The big question was: can overweight people stay healthy by working out on a regular basis? It sounded like a legitimate question because exercising just fifteen minutes every day makes a tremendous difference for fat people. The effect that it gives is lower blood pressure and cholesterol levels also go down, leaving the person in question in a better mood because of the extra energy. One might almost say that it’s not that bad to be fat if you’re feeling great and you’re heart is not threatening to split your chest and jump out every time you go up a flight of stairs.
However, the experts from the Mayo Clinic say that being overweight is a risk factor for many health conditions and that exercises simply make you healthier for the moment. Exercises cannot lower the risk of developing diabetes later on and are not a surefire way of preventing heart problems. Whether you’re exercising or not, those extra pounds have got to go.
On the other hand, an interesting result of these studies was the fact that all those people that don not perform and form of exercise regardless of their weight suffer from the same problems or similar. Our body can handle a certain amount of physical endurance per day even though it can be increased. Simply maintaining a healthy weight without regular exercise is not enough. You have to get off the couch and start on some brisk walks. There is nothing out of the extraordinary to keep yourself healthy, you only need thirty minutes a day, for five or six times a week just pause the movie for a while or turn off the TV and keep yourself healthy.
|
|
|
on 5/8/2008
|
|
0 |
10.1
|
|
Foods Affect your Sleep - Eat these Foods to Sleep Better
sleep, food, nutrition, tyramine
|
The food you eat not only contributes to the quality of your weight and general health, but also on how well you sleep. Some foods help you sleep better. While others can make sleep difficult or even impossible.
Foods that improve sleep include fruits, green leafy vegetables, whole grain breads and cereals, and mushrooms. Even spices such as dill, sage and basil help with sleep problems.
Drinking milk before bedtime, a common method to aid sleep, is actually effective. Milk actually contains tryptophan, which can be converted to serotonin, the hormone that controls sleep. Honey, turkey, egg whites and tuna also contain tryptophan, which are good night time snacks.
Alternatively, caffeine-rich food and beverages should be avoided right before going to bed. This includes coffee, tea, chocolate, cocoa, soft drinks and some medications. Some foods that are rich in tyramine can also affect sleep. Tyramine actually causes the release of a substance that stimulates the brain keeping you awake. This is found in bacon, cheese, sugar, ham or tomatoes.
Spicy foods, on the other hand, may cause gastrointestinal reflux or heartburn. While sweet or greasy foods can also cause indigestion and bloating. And though alcohol can make you sleepy, it actually upsets sleep patterns later in the night resulting to frequent waking in the night to urinate.
Even how much and when you eat affect sleep patterns. It is best to keep the last meal of the day light. Eating too much or heavy meals before sleeping may cause indigestion, heartburn and discomfort. It is recommended to start with a hearty breakfast, the main meal of the day around noon, and a light supper early in the evening.
You may also take vitamins and supplements to aid sleep. Calcium and magnesium helps induce sleep. Calcium-rich foods include milk, cheese, yogurt, ice cream, sardines, salmon, broccoli, tofu, egg, and calcium-fortified food. Magnesium ... read entire entry
|
|
|
on 3/31/2008
|
|
0 |
27.7
|
|
Stick to these Basic Weight Training Techniques with most Exercises
workout routines
|
Here are a few basic rules that apply to all exercises. These will differ sometimes depending on the exercises being performed, but for the most part, it is a good guide to follow this advice on positioning, breathing, equipment, and timing.
Spinal Alignment
Make sure your spine is straight at all times. This is especially important if you are lifting heavy. No matter what exercise you do, be sure to keep your spine straight throughout the entire range of motion. Your spine supports your entire body plus the weight you are lifting. It is under tremendous stress. If you curve your spine, you risk a sprain or even worse, a slipped disc. (The only exception would be the bench press where your back is slightly arched so as to work the pectorals more intensely. However, do note that your entire middle and upper back is supporting the weight in this case, so your spine is not at risk.) Some exercises – like deadlifts, squats, cleans, etc. – require very strict form and spinal alignment due to great risk of injury. Tip: A good practice is to hang for a minute or two from a chin-up bar after heavy lifting to decompress the spine.
Breathing
One of the most underrated and overlooked aspects of weight lifting. As a general rule, you should inhale deeply before you lift the weight, hold your breath as you lift it, and then exhale as you lower it. Always breathe through your nose and exhale from your mouth. Take deep breaths. Do not ever hold your breath throughout the entire motion. Incorrect breathing techniques can cause serious internal injuries. Of course, as you get more experienced in weight training, you might develop your own breathing technique. This is fine as long as it’s natural and comfortable for you.
Form vs. Poundage
While training, it is always tempting to “go heavy”. However, if your form is compromised because of the poundage, then don’t hesitate to decrease the weight. It is far better to do a lighter ... read entire entry
|
|
|
on 3/8/2008
|
|
0 |
8
|
|
Gym Jargon Explained for the Newbies
|
Reps, sets, supersets, drop sets, “running the rack”, what the hell do all these mean? As you venture into “the iron jungle” – more commonly known in layman’s terms as a gym – you’ll be hit with a flurry of gym jargon. Even on Beefing Up, you’ll find some, or most of these terms in my articles. As such, I’ve come up with a small glossary of sorts to help you better understand these tricky terms.
Dumbbells
Basically, it’s 2 weight plates joined by a very short bar (usually about 10 inches). You usually hold them in ONE hand.
Barbells
A long bar with weight plates at the end. You’d typically hold it with both hands.
EZ Curl Bars
These are barbells that are bent in such a way that it makes the grip with which you hold the barbell more natural for bicep curls. They take pressure away from the wrist and are great for bicep and tricep exercises.
(If you still have no clue as to what in the hell I’m talking about, I suggest you do a Google Image Search.)
Reps
Every complete movement is called a rep, or a repetition.
Sets
A consecutive number of reps is called a set.
So when someone says “do 3 sets of 6 reps of bicep curls”, take a weight, and curl it 6 times (6 reps). You’ll have completed one set. Rest for a while, and then pick up the weight and curl it another 6 times. This would be your second set. Do this whole routine again and you would have done 3 sets.
Supersets
For example, if you were to superset bicep curls and tricep extensions, you would do a set of curls, then while you are resting your biceps, you’d do a set of extensions. That would be 1 superset. So if I say “superset bicep curls and tricep extensions; 3 sets”, then you’d have to do a set of curls followed immediately by a set of extensions, then rest for a while before repeating this another two more times. You’d have done 3 supersets of bicep curls and tricep extens... read entire entry
|
|
|
on 3/6/2008
|
|
0 |
12.8
|
|
A Guide for Working out at Home
home workouts, workout routines
|
If you don't feel like throwing up the money for a gym membership. Or maybe just don't like working out in a public atmosphere, then you should follow this guide to getting in shape without the Bally Fitness membership.
This workout is to be done on four days. Each one should not take more than an hour. Take only 45 second rests between sets.
Days 1 & 4 will be training the upper body, while days 2 & 5 will be training the lower body. Days 3, 6 & 7 are rest days. Train your abs on Days 1, 2, 4 & 5. The same goes for cardio, except that you can do cardio as many times a week as you want; even every single day if you’re game. Of course, as you progress and get stronger and fitter, you can add more sets and/or more reps on your own.
Days 1 & 4: Upper Body
Warm up. (5 minutes)
Do some basic stretching. Side bends, hamstring stretches, etc.
Push-Ups.
This is great for your chest, shoulders and triceps. Make sure your chest grazes the floor and then push yourself all the way back up. Do 10 to 20 reps, 3 sets.
Inclined Push-Ups.
Support your hands on two chairs and do push-ups. This is great for the lower chest and also works the triceps more than normal push-ups do. Do 10 to 20 reps, 2 sets.
Declined Push-Ups.
This time, support your feet on a chair and do push-ups. This is great for your upper chest and also works your shoulders better than normal push-ups do. 10 to 20 reps, 2 sets.
Days 2 & 5: Lower Body
Warm up. (5 minutes)
Do some basic stretching. Side bends, hamstring stretches, etc.
Bodyweight Squats.
Squats are the best exercise for toning your butt, hips and thighs. Simply stand up; feet shoulder width apart, cross your hands in front of you, and squat all the way down and all the way back up. A tip: When you squat, keep your spine straight and look forward. Initiate the movement by dropping y... read entire entry
|
|
|
on 3/3/2008
|
|
0 |
8.3
|
|
Massive Bodybuilding Gains Using Proper Form when Benching, doing Squats, and Deadlifts
massive gains, proper form, bench press, squats, deadlifts
|
The bench press, squat, and deadlift are the 3 most common and basic mass/power builders. Form is probably one of the most important things involved in these exercises, yet many lifters use terrible form. Moreover, many people avoid these imperative exercises altogether because they feel they will injured or possibly look foolish if they can't lift the right amount of weight. Well I'm going to perform a good deed to all and explain the proper lifting technique for these 3 core lifts. Follow these explanations and you are sure to put on massive gains.
Bench Press
The bench press is probably the most common exercise in the gym. Everyone from the pros to the regular Joe bench-presses. Form is of utmost importance here not so much because of the high chances of injury, but because it will ensure that you are working your pectorals and not your deltoids.
Lie under the bar and arch your lower back slightly. Make sure your entire upper back is supporting your body weight. Plant both feet firmly on the floor; some people like to put both feet up, but this causes your lower back to be completely straight on the bench, thus you will be unable to isolate your chest. Tighten your core and round your shoulders back. It is important to stick your chest out and round your shoulders back as this will ensure that you work your chest and not your shoulders. Then, grip the bar, unrack it, and lower it to slightly above your nipple line. Ensure that your arms are bent perpendicularly at the bottom of the rep, i.e. when the bar just grazes your chest. After that, press the weight back straight up until your elbows almost lock. Do not lock your elbows though; this will cause injuries, especially if you are training heavy.
Always make sure you do not bounce the weight off your chest when benching. This mistake is far too common, and it can cause broken ribs. It also renders the bench press less effective; so you bench more weight,... read entire entry
|
|
|
on 2/28/2008
|
|
0 |
8.6
|
|
Energy Drinks vs Old School Coffee
energy, stimulants, energy drinks, coffee
|
Coffee has long held a monopoly over other caffeinated beverages, but now it's facing strong competition from an increase in demand and sales of energy drinks. Consumers are starting to ask: Which is better?, Which is healthier?, and of course Which will give me the most energy?
Coffee is the original energy booster, containing enough caffeine to lift our energy levels and help jumpstart our days. Coffee goods are the second hottest item in the world market owing to these positive effects. Most of us feel as if we can not function without our morning companion; I know I can't go a full day without my Starbucks. But recent alternatives are tempting and getting more popular. Many friends of mine have done the trade-off and now require a Red Bull in the afternoon. I've been thinking of making the switch, so I did a little research.
I decided to compare my Starbucks favorite, Iced White Chocolate Mocha, to my choice energy drink, Red Bull (Not the sugar free one, that's a different comparison).
Grande Caffe Mocha
Price: $3.69
Calories: 340
Carb: 55 g
Sugars: 52 g
Caffeine: 150 mg
Red Bull
Price: $1.99
Calories: 115
Carb: 28 g
Sugars: 26 g
Caffeine: 77 mg
So what does this mean? The coffee is higher in cals, but also higher in caffeine. And caffeine is what we're going after, isn't it? So basically, it's split between the energy drink supporters and the old-school coffee drinkers. I'm interested to hear everyone's opinion.
|
|
|
on 2/27/2008
|
|
0 |
80.6
|
|
Increase your intensity with upbeat music
music, itunes, ipod, workout, playlist
|
It appears that there may be. According to research reported in ACE FitnessMatters, watching TV for thirty minutes while exercising will decrease your intensity and you'll expend 5% less energy than if you were to say, listen to music.
However, listening to upbeat music can increase your exercise intensity without increasing your level of perceived exertion. There's a condition though, you must actually enjoy the music you're listening to. The same effect may not be realized if you're listening to music you don't like.
The moral to this story? Put together a playlist or purchase some upbeat music on itunes that you really enjoy and add some high intensity fun to your workouts without feeling like you're working harder. Something else to consider; if you find you're not enjoying that country music step class, it may be the music. Don't give up on step aerobics, instead, try a hip-hop or other style step class.
|
|
|
on 2/21/2008
|
|
0 |
16.5
|
|
Clearing it all up for those that don't understand Resting and Training Heart Rate
heart rate, resting heart rate
|
Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. There are many ways to measure exercise intensity. The Karvonen Formula is one of most effective methods used to determine your heart rate. The Ratings of Perceived Exertion and Talk Test methods are subjective measurements that can be used in addition to taking a pulse.
*The Karvonen Formula*
This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following:
1. Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
2. Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
3. To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.
Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
Beginner or low fitness level . . .50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . .... read entire entry
|
|
|
on 2/19/2008
|
|
0 |
4.6
|
|
I Recommend Stripping Sets
stripping sets, drop sets
|
Do this on the last set of an exercise. Start off with loading up the weight with a decent base plate such as a 25lb plate and then smaller plates, 5 / 10 pound weights, then do as many reps as you can.
Aim for 8-10 or until you cant do another one, take off a 5 or 10 pound plate, do a few more until you cant do it anymore, and repeat, repeat, repeat... until you cant do it anymore.
The best part of this method is while you are training with leg extensions, 25 pounds are left on the bar and you can only get 4 reps! This technique really works and is one of my favorite ones.
Works great with leg extensions, triceps cable pushdowns, machine or plated loaded preacher curls and seated calf raises.
Does anyone else have an input on stripping sets? Recommend them or no?
|
|
|
on 2/18/2008
|
|
0 |
11.4
|
|
Farm Bill Raises Cost of Healthy Food and Lowers Cost of Fatty Foods
farm bill, healthy food costs
|
The Farm Bill, a massive piece of federal legislation making its way through Congress, governs what children are fed in schools and what food assistance programs can distribute to recipients. The bill provides billions of dollars in subsidies, much of which goes to huge agribusinesses producing feed crops, such as corn and soy, which are then fed to animals.
By funding these crops, the government supports the production of meat and dairy products—the same products that contribute to our growing rates of obesity and chronic disease. Fruit and vegetable farmers, on the other hand, receive less than 1 percent of government subsidies.
The government also purchases surplus foods like cheese, milk, pork, and beef for distribution to food assistance programs—including school lunches. The government is not required to purchase nutritious foods.
When the House of Representatives debated the bill in July, PCRM, along with many other health and public interest groups, supported the Fairness in Farm and Food Policy Amendment, which was offered by Reps. Ron Kind (D-WI) and Jeff Flake (R-AZ). This amendment would have limited government subsidies of unhealthy foods, cut subsidies to millionaire farmers, and provided more money for nutrition and food assistance programs for Americans and impoverished children overseas.
Unfortunately, politics doomed the reform effort. At the eleventh hour, House Speaker Nancy Pelosi (D-CA) feared that freshman representatives who voted to cut subsidies might risk losing their seats in farm states in the 2008 elections, endangering the Democratic majority. The reform amendment was defeated 117 to 309.
Nonetheless, Congress did make some modest changes to the Farm Bill’s subsidy programs at the very last minute.
|
|
|
on 2/18/2008
|
|
0 |
3.8
|
|
Not Sure if you're a Binge Eater? Find out
binge eating, eating disorder, binging, dieting, over eating
|
Most of us overeat from time to time, and many people feel they frequently eat more than they should. Eating large amounts of food, however, does not mean that a person has binge eating disorder. Doctors are still debating the best ways to determine if someone has binge eating disorder. But most people with serious binge eating problems have:
- Frequent episodes of eating what others would consider an abnormally large amount of food.
- Frequent feelings of being unable to control what or how much is being eaten.
- Several of these behaviors or feelings:
1. Eating much more rapidly than usual.
2. Eating until uncomfortably full.
3. Eating large amounts of food, even when not physically hungry.
4. Eating alone out of embarrassment at the quantity of food being eaten.
5. Feelings of disgust, depression, or guilt after overeating.
Episodes of binge eating also occur in the eating disorder bulimia nervosa. Persons with bulimia, however, regularly purge, fast, or engage in strenuous exercise after an episode of binge eating. Purging means vomiting or using diuretics (water pills) or laxatives in greater-than-recommended doses to avoid gaining weight. Fasting is not eating for at least 24 hours. Strenuous exercise, in this case, is defined as exercising for more than an hour solely to avoid gaining weight after binge eating. Purging, fasting, and strenuous exercise are dangerous ways to attempt weight control.
|
|
|
on 2/13/2008
|
|
0 |
4.4
|
|
Shake up your Exercising
variety, exercise routine, rest, periodization
|
When it comes to working out, many of us are creatures of habit. We do what we know. We stick with what’s familiar and comfortable. The catch is that if you always do the same thing the same way, your body will adapt and your results will grind to a halt. This is especially true of strength training, where you need to keep your body guessing if you want to keep seeing results. Here are some techniques for breaking through strength training plateaus and keeping the results coming:
Exercise Variety – It’s important to regularly vary the exercises you do and the order in which you do them. Different moves recruit muscle fibers in different ways. By varying your routine, you keep your muscles changing and adapting and therefore you keep seeing results. Keep in mind that machine exercises tend to isolate the working muscle, while free weight exercises incorporate additional muscle groups for balance and stability. They both have advantages. Try to find several good exercises for each body part and alternate them regularly.
Pre-Exhaust – In addition to trying new exercises, experiment with their order. If you’ve always worked large muscle groups and compound movements first, experiment with pre-exhaust by doing isolation movements first. For example, by first working (pre-exhausting) your quadriceps on a leg extension machine, you can force your hamstrings and glutes to do more of the work on squats or leg presses. Be sure to proceed cautiously and always use a spotter for heavy or difficult movements.
Slow lifting – Step into any weight room, and you’re almost guaranteed to see someone struggling with way too much weight, jerky movements and very poor form. Quite a few people are guilty of compromising good form in an attempt to li | |