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Lifts That Kill Your Body – Use These Moves Instead!

Bodybuilding has been around a long time, so it makes sense that a few go-to exercises have made their place in the gym. 
But, today, we have the technology and expertise to avoid what actually hurts us and adjust to what works best. Here is a list of the major back and joint killers everyone does, but shouldn’t.
1) LEG EXTENSIONS
The weight is based at your ankles, so the torque applied to your knees is significantly higher than what you’re really lifting and causes undue stress on your joints and tendons.
Instead: Reverse lunges keep the weight placed on your muscles and does not transfer to the joints(this is the problem with machine exercises in general).
2) BACK SQUATS
This is a highly controversial subject, so I’ll refer to a legitimate world-wide accepted pro.
“After a certain point, your lower back doesn’t allow you to transfer force to your bottom half… it’s the weak link, stopping your lower-body muscles from producing maximum work capability.” – Mike Boyle – world renowned strength coach and Men’s Health training advisor.
Instead: Highly recommended in place of back squats is the elevated split-squat. Click the link at the bottom of this article to see what these are.
3) BENCH DIPS
The first of a few exercises that minimize the space in your shoulder joint for movement – this increases the chances something can strain or tear.
Instead: Parallel bar dips keep your range of motion more open so you can feel when your shoulders start to get tight and adjust accordingly.
4) BARBELL DEADLIFTS
This exercise is one that can EASILY wreck your knees and back. The main issue here is the form involved places your center of gravity over your knees – in turn putting the main workload on your knees and lower back. 
If you’re not an experienced lifter and have not been trained, or researched the proper way to do this exercise, do not attempt to do heavy weight. 
Sure, a lot of guys at the gym do it too, but that doesn’t mean they’re doing it right. Chances are they are on track to have lower back and knee issues because of that ‘I’m awesome and I can GRRRt a ton of weight’.
Instead: Using the sumo deadlift will take the majority of the workload off your lower back and help keep your spine more naturally set, helping you lift with better form and save your knees and back.
5) BENT OVER ROWS
You guessed it – another exercise that removes that golden space in your shoulder joints! Not only that, but this exercise puts an enormous amount of weight on your lower back. 
You may have a strong lower back, but standing in an awkward position such as this calls for still puts a ridiculous amount of strain on your spine and hips.
Instead: One-arm dumbbell rows. This will target the upper to mid-back muscles just as well and save your body.
6) OVERHEAD SHOULDER PRESS – HOW TO CORRECT IT!
This is a staple for men’s workouts everywhere, so telling you not to do it is simply not an option. Instead, LMB will tell you how to do it RIGHT.
Typically, men are apt to attempt lifting as much weight as possible on any exercise just to have bragging rights, look more badass to other dudes, or to get bigger faster. 
They all have one thing in common: setup for injury. When lifting heavy weight overhead, keep in mind that your shoulder joints aren’t meant for that motion – especially keeping your elbows out to your sides and using that caveman burst of energy to force out the rep. 
What this does(just as in the bench dips example above) is minimizes the amount of room in your shoulder joint. With a heavy amount of weight, the chances for a shoulder injury skyrocket. 
Would you wrestle an alligator by lunging at its open mouth? The point is, if you want to lift like a badass, do it right.
Links:
Check out more information along with suggested workout supplements at LeanMassBuilding.com. Have a fitness question? Contact Us and we will respond within 24 hours!
Start your new workout today and get the right supplements to help you reach those fitness goals. 
The longer you wait, the harder it will be!
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Lifts That Kill Your Body – Use These Moves Instead!

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6 Best Body Weight Exercises

You don’t need a gym to experience a tremendous workout. These 6 body weight exercises will strengthen all of your muscles and burn fat for hours after your workout — without any equipment. Work out anywhere, anytime, even while traveling or watching TV.
PUSHUP
This is one of the best upper body exercises because it targets your arms, chest, back and abdominal muscles. Your shoulders should line up with your wrists, and be sure to tuck your elbows towards your sides. 
As you lower to the floor, get your chest and hips as close to the floor as possible without touching. Start with 5 to 8 repetitions.
SQUAT
The squat exercise primarily trains the muscles of the hips, glutes, hamstrings and quads (thighs). Your back and deep abdominal muscles will also be engaged to help you safely perform this exercise with impeccable form. 
To perform a squat, imagine that you’re getting ready to sit down in a chair. Slowly lower your body until your thighs are parallel to the floor or at 90 degrees, keeping your abs tight and knees behind your toes. 
Keeping the weight in your heels, slowly return to the start position. Start with 8 repetitions.
PLANK
Planks are the best core strengthening exercise, because the muscles in the lower body, upper body and core are activated to resist the force of gravity and keep the body in proper alignment. 
There are a variety of plank exercises, but it’s best to start with the standard elbow plank. Start by lying face down with your elbows on the floor and directly under your shoulders. 
Press your forearms into the floor, and then prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground. Hold for 20 to 30 seconds or longer, if you can.
LUNGE
The lunge exercise works the quads, hamstrings, glutes and stabilizing muscles for balance. Begin by standing in a split stance with the left foot forward and the right leg back. 
Depending on your leg length, your feet should be roughly two feet apart. Hold onto a chair or wall if you feel wobbly. Keeping your torso upright, lower your body down until your back knee is a couple of inches from the floor. 
Your front quad (thigh) should be parallel to the floor and the back knee should point toward the floor. Return to the start position, keeping the weight in the heel of the front foot as you push back up.
BICYCLE CRUNCH
Doing bicycle crunches will fire up the entire core, because rotation and deep abdominal stabilization is required. You will also activate more muscle fibers in the obliques and rectus abdominus than a standard crunch. 
To perform a bicycle crunch, lie on your back on a comfortable exercise mat and place your hands by your ears with your elbows pointed to the sides. Bend your knees at a 90 degree angle with your feet off the floor. 
Slowly straighten your right knee, while simultaneously bringing your left knee towards your chest. Use your core to lift and turn your upper body to bring your right elbow towards your left knee. 
Keep alternating back and forth, bringing the right elbow to left knee and left elbow to right knee, creating a bicycle kicking action. Do this for 30 seconds or longer, if you can.
BURPEE
The burpee is a full body, strength and cardio exercise. With each repetition, you’ll work your chest, front deltoids, arms, quads, hamstrings, and abs. 
To perform a basic burpee, get into a squat position with hands on the floor in front of you, and then kick your feet back to a pushup position. Immediately return your feet to the squat position, then jump up as high as possible from the squat position. 
Perform burpees in quick succession to get the best conditioning benefits. To lower the impact and intensity, leave the jumping part out. Start with 5 to 8 repetitions.
Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer specializing in health and fitness. 
She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. 
To find out more about the Beachbody coaching business or some of Beachbody’s most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at http://ift.tt/16J6Paj
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6 Best Body Weight Exercises

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Probiotics – Are Probiotics More Harmful Then Good For Your Body?

Probiotics are microorganisms that are said to give a lot of health benefits to the body. In common tongue, people know probiotics as ‘good bacteria’ and the word ‘bacteria’ makes it difficult for some to see it in good light.
Probiotics (Live Microorganisms) Are Found Inside Your Body
Did you know that the body contains over 400 types of bacteria? Yes, it does! It has a mix of bad and good bacteria, wherein the bad ones can cause health issues, and the good ones promote health. The good ones are called probiotics.
What Are Common Types Of Probiotics Inside Your Body
The most common probiotics found inside our body are bifidus, lactobacillus, and acidophilus. 
These are the probiotics that promote good health because their main function is to fight the bad bacteria inside our body, including fungi and candida albicans.
Without probiotics, bad bacteria can grow in numbers inside our body. It can lead to diseases and also prevent our body from properly absorbing vitamins from the food we eat. 
Furthermore, an increased number of bad bacteria in our body can also increase the number of toxins, which can result to life threatening diseases like cancer, high blood pressure, and more.
Probiotic Supplements
Fortunately, probiotics can be sourced from a lot of products nowadays, including supplements. So now we do not have to rely on what our body can produce, or have a reliance on some specific food products that boosts the good bacteria. 
Probiotic supplements are best because they are specially formulated to make sure that we get the recommended dosage of probiotics, to keep our health in tiptop condition all the time.
Duly Approved By The US Food & Agriculture Organization and The Food & Drug Administration
Despite the good reputation of probiotics in the health industry, many are still asking if this so called ‘good bacteria’ is indeed safe to take. 
Both the FDA (Food and Drug Administration) and the FAO (Food and Agriculture Organization) states that probiotics is safe under regulated amounts to the human body, and thus promote health benefits.
Nonetheless, the FDA still requires further research and studies to make sure that the quality of the market-produced probiotics will still improve.
To give you more information about the different health benefits of probiotics, please see the list below:
  • Boosts immune system
  • Boosts Vitamin B and K in the body
  • Produces carcinogens (anti cancer agents)
  • It acts as an antibiotic inside your body
  • Improves bowel functions
  • It can aid diarrhea and Crohn’s disease
  • Improve skin infection (including acne)
  • Can fight the harmful effects of pollution and even radiation
  • Regulates blood pressure
  • It acts as a good stress buster
  • Improves oral health, because it prevents bad breath
  • Improves fertility
These are just some of the many benefits of taking probiotics. Talk to your doctor today, and seek some guidance before taking it. 
When it comes to health, it is still best to get professional advice before putting anything in your body.
This article can be freely published on a website as long as it is not modified in any way including the author bylines and active hyperlinks.
Brad Yantzi is a Health Development Specialist who, along with his wife, have searched dozens of products & techniques to compile the best strategies with the most impactful results. 
To learn more about Brad, click Probiotics.
To learn more about what can be done to offset acidic foods, go to Probiotics Benefits Report.
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Probiotics – Are Probiotics More Harmful Then Good For Your Body?

diet, nutrition, Probiotics, lifestyle, supplements, Harmful, weight loss, health, Body, fitness

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