3 Exercises to Build a Better 6 Pack

3 Exercises to Build a Better 6 Pack

It’s that time of year again, where the days are getting longer and people start talking about getting in shape for summer. One of the most obvious and coveted features of a lean body is 6-pack abs. To get a 6-pack, you have to be disciplined both at the gym and in the kitchen. There are no shortcuts to building and revealing a great set of abs, but there is a lot more to it than just cutting out carbs and doing a million crunches a day. Today we’re going to take a look at 3 exercises that can help you build your abs for a great looking midsection this summer. Before we get started, let’s discuss nutrition. To go into every detail about the way your body may react to certain types of foods and how to pursue the healthiest diet for your body type, we’d have to write hundreds of blog posts covering every possible topic. When it comes to getting lean with relative ease, however, the guidelines are pretty simple. In order for abdominal muscles to show up and look like the superheroes of Hollywood, you must have very low body fat. We know for a fact that calories in vs. calories out is what affects body fat. Contrary to popular opinion, the types of food you eat have nothing to do with weight loss or gain. It’s all about making sure you use up a higher number of calories than you take in. That does not mean, however, that you should just get all your calories from candy and call it a day. It is...
Lagging or Weak Body Parts? Read This!

Lagging or Weak Body Parts? Read This!

If you’ve been working out for a while you can likely feel that you have one or two stubborn muscles that just don’t keep up with the rest of your body. For many people, maybe their calves lag behind in growth compared to the rest of their legs, or perhaps it’s that their back feels weak in comparison to their chest or arms. What causes these muscles to lag behind, and what can you do to promote their growth? Keep on reading to find out! You’ve Been Taught the Wrong Way to Lift Abs and calves are two muscle groups that a huge percentage of weightlifters complain about. They claim to train them just as much as other muscle groups, and they feel sore for days after the workout is finished. There are a couple of reasons why these two muscle groups are very commonly behind in their growth, and one reason is that the information circulating about how to work these muscles out is wrong. For many years even experts have said that you need to train fast twitch muscles at low weight, and maximum reps. However, one of the biggest keys for muscle growth is called time under tension. Time under tension is essentially the time that your muscles are working throughout their range of motion. If you’re working out your fast twitch muscles (or any muscle for that matter) in a way that reduces time under tension, you will see very little strength or size gains in that muscle group. Next time you train your abs or calves, instead of doing hundreds of light quick reps, load up...
Didn’t Get Everything on Your Wishlist For Christmas? Buy it Now!

Didn’t Get Everything on Your Wishlist For Christmas? Buy it Now!

Christmas is over, the presents have all been opened (and maybe some returned), and you realize there are a few things missing from your fitness wish list. Fortunately, you can often find post-holiday sales going on and get the gear you wanted at discount prices. We can’t guarantee you’ll find the following items on sale, but if you didn’t get these things for Christmas, you’ll definitely want to add them to your shopping list. Powerlifting Shoes If you’re looking to improve your performance at the squat rack or bench, powerlifting shoes are a must-have. Designed with a raised heel, powerlifting shoes allow you to get a stronger grip on the floor and better depth of squat. They also help reduce strain on your ankles by adjusting the angle of your squat form. Powerlifting shoes can also help you with your bench press by providing your feet with more stability on the ground for transfer of power. Weight Lifting Belt For those who like to lift heavy, your very own weightlifting belt is a huge asset. When you have your own belt, you don’t need to use a generic gym-provided belt that doesn’t fit right or smells to high heaven. Having a weightlifting belt that fits properly can make all the difference on your next deadlifting PR. A good weightlifting belt will provide support to your core and help prevent hernias. TRX Slam Ball Workouts with TRX balls are becoming more popular by the day. Designed for athletic training, TRX ball workouts engage your core while providing cardio and power exercises. Simple and easy-to-use, TRX Slam Balls are a fast, fun...
Build a Bigger Butt With These Two Moves

Build a Bigger Butt With These Two Moves

The butt (or glutes if we’re being scientific) is a muscle that both men and women alike want to work on. In many polls, this muscle group ranks at the top (or close to the top) as the most attractive muscle groups in men and women alike. Not only does having a muscular butt look good, but it’s also one of the most important muscle groups that contribute to improved athletic performance. So how does one begin to build a bigger, more muscular posterior? We’re glad you asked! In today’s post, we’re going to look at 2 exercises (and some variations) that will build and tone your glutes. Lunges Lunges are one of the best workouts you can do for overall glute growth due to the great range of motion the movement provides. The glutes are also the primary muscle used to perform lunges so this workout will target them directly compared to other workouts. Additionally, there are several variations on the lunge that you can use to target growth in the glutes. Examples of alternate lunge variations are: Walking Lunges Bulgarian Split Squats Weighted Lunges Walking lunges are a great starting to point to get used to the movement. Simply start standing with your feet together, take a long step with your right foot, kneel down till your left foot is barely above the ground, and use your glutes to push your body back up to standing position. Repeat the same movement with your left foot and continue the cycle for 10 steps. You’ll typically want to perform these in 3-4 sets of 10. To increase the difficulty, hold...
Top 5 Mistakes Rookie Weightlifters Make That Slow Their Progress

Top 5 Mistakes Rookie Weightlifters Make That Slow Their Progress

As our society puts more of an emphasis on health and wellness, more people than ever are getting gym memberships or buying equipment to work out in a home gym. This overall awareness of working toward a stronger and healthier lifestyle is great but a lot of people, especially beginners, make some mistakes that are slowing down their progress. Today we’ll look at 5 things rookie weightlifters don’t do, and why you should be doing them. They Don’t Ask Questions The number one problem facing individuals who are new to the health and fitness scene is a lack of knowledge. You could read an article a day and watch 20 hours of YouTube videos a week and never exhaust the amount of information available about weightlifting, dieting, and every other category of health and fitness. If you’re trying to get started in this lifestyle, the best thing you can do is educate yourself. Ask questions of the people around you who have been at it for years and do your own online research. Don’t go in thinking you already have all the answers. They Don’t Set Goals Many new weightlifters go into their gym without a clear goal in mind. They may generally want to “be stronger” or “look better”, but what does that actually look like? If you’ve ever tried to get anything done you probably know that without a clear goal in mind, it is quite difficult to know when you’ve succeeded, and weightlifting is no different. Before you start, set a goal, and once you’ve achieved that one, set a new one. They Don’t Track Progress...