Month: June 2019

10 tips on how to stay in shape when you’re travelling and on the move.

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The perfect abs workout should consist of exercises for not just the six pack or rectus abdominis but other important muscles of the core as well. That said, even that doesn’t make the ab workout complete. In order to round out your midsection you will need to hit the obliques, transverse abdominis and serratus with a variety of carefully selected ab exercises to hit every function of the abs in the right sequence. That is what we do in this video.

The problem with ab focused training isn’t just that it trains simply a fraction of what the core muscles are capable of but also that many people choose the wrong exercises or ones that duplicate the same function. For instance, if you look at the basic crunch, you will see that there are many different ways to perform it. Most of them are just duplications of the same top down motion. Putting too many of these too early in your ab workout is going to make it nearly impossible to perform the more difficult lower ab movements or rotational oblique exercises later on.

You see, there is a specific sequence of ab exercises that is going to give you the best chance of performing them with optimal energy. You ideally want to start with movements that move the legs towards the rib cage. The weight of the legs alone can be enough resistance to challenge the muscles of the abs (particularly if you are a beginner). General fatigue from your ab workout is going to make it imperative that you start here. Then, you want to incorporate rotation into these lower ab movements, followed by the rotationally driven oblique exercises. Finish up your routine by transitioning to bottom and top half moving together (in our midrange movements) and then all top down and top down rotational exercises.

The final piece of the puzzle is the serratus. Many people will overlook this muscle as an important core muscle but it truly is. Because of it’s role in stabilizing the trunk by keeping the shoulder blades in contact with the rib cage, they have an integral role working with the obliques. Both control rotation. The obliques controlling the rotation of the entire torso while the serratus are controlling the rotation of the scapula around the rib cage.

The other important element of a perfect ab workout is making sure that you hit each of the major functions of the abs and midsection muscles. It’s not enough to just curl your trunk up as if you are doing a crunch. The role of the abs is sometimes to prevent motion all together. In this perfect ab workout, there will be anti-rotational exercises as well as anti-lateral and anti-extension movements.

As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The sledgehammer swing is a perfect example of this at the advanced level. Perform this powerful ground based ab exercise explosively and you will learn to use your lower body to generate force that your core has to command.

Here is how to construct the perfect abs workout for beginners:

1. ISO Reverse Crunches x 30-60 seconds
2. Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions)
REST 30 SECONDS
3. Recliner Elbow to Knee Tucks x 30-60 seconds
4. Opposite Side Tuck Planks x 30-60 seconds
REST 30 SECONDS
5. Oak Tree Stepouts x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Pushaways x 30-60 seconds

Here is how to construct the perfect abs workout for more advanced lifters:

1. Hanging ‘X’ Raises x 30-60 seconds
2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)
REST 20 SECONDS
3. Tornado Chops x 30-60 seconds (alternate right and left chops)
4. Opposite Scissor V Us x 30-60 seconds
REST 20 SECONDS
5. Sledgehammer Swings x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Punchouts x 30-60 seconds

When you put this together in the format as I’m suggesting here, you not only now hit the abs through their full functions but you hit them in the best sequence to ensure your success.

This is just one example of how to apply science to your ab workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at the link below and get started right away on building a ripped, muscular, athletic body.

For more ab workout videos that also hit the obliques, love handles and six pack, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on notifications so you never miss one.

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Why can’t I lose weight, why can’t I lose belly fat, and why am I not losing fat on a calorie deficit are a few questions we will hope to resolve in this video. Many people put a lot of time into how to lose body fat, but do not see any progress. Inevitably, they eventually give up. The reason people don’t lose body weight and can’t lose belly fat is not genetic, because of metabolism, or age… And in this video I will go over a few common mistakes after which correcting will allow you to start burning stubborn body fat and see the results your hard work deserves.

First and foremost, caloric intake is the key factor in determining body weight. You may be asking: what should I eat to lose fat? Many people claim they eat less calories than they actually do. Research in the field shows that most people significantly underestimate their calorie intake, and thus can’t lose fat. So, how can you avoid this costly mistake and how to lose fat quickly? Simply use a food scale to weight the food you are going to eat. You should also use an application like MyFitnessPal to track the calories in these foods. This will give you a better sense of the actual calories you are eating and allow you to make adjustments as you figure out how to eat to lose fat. The last thing to remember is seemingly small number of hidden calories, such as a little oil, salad dressing, ketchup, or bite of a chocolate bar which can add up to hundreds of calories altogether and prevent you from attaining your weight loss goals.

What else can you do to burn fat, especially fat below the belly button and why can’t you lose weight? Well, you need to keep track of your progress and the way to do that is weighing yourself. As shown in the video, you have to be consistent in the taking your body weight.You write down your body weight each day and average each set weekly to account for daily fluctuations. Comparing weekly averages can help you decide what step to take to keep inline with your weight loss goals.

The best way to lose weight fast is to avoid overeating. Many people eat back the calories they have burned after an intense workout, especially if they have done cardio. This can prevent fat loss altogether. This is even worse, because people tend to significantly overestimate the calories they burn in a workout. Even machines designed to do so are not reliable and tend to overestimate the calories used up in a workout routine. A better method would be to set daily calorie limits and weekly workout routines and stick to them as you track your average weekly weight – you can decrease caloric intake or increase weekly cardio if you are not losing weight as quickly as you want to be.

What is another common mistake you might be making that is preventing you from losing body weight, including stubborn belly fat or love handles? Relying on the scale to tracking weight loss is a big mistake. If you are new to training, coming back from an extended leave, or just getting serious about working out, you may be losing fat and gaining muscle – this may look like a stable body weight. But in reality, you are undergoing body recomposition. If your waist girth has decreased, arm girth is greater, and you are lifting more in the gym, despite weighing the same amount, then you can rest assured that you are making progress and have replaced body fat, especially fat on the stomach with lean muscle mass.

It’s crucial that you take the time to track all the necessary variables along your journey. This is why in my Built With Science programs, you not only get step-by-step training and nutrition programs, but you’ll also get access to multiple tracking softwares that I’ve built so that you can easily track your workouts, your diet, and basically everything you need along your fat loss journey. Within the program you’re going to learn how to avoid making crucial mistakes that mean you are not losing weight. To join today, take the quiz below to determine what program is best for you:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Descriptionbox&utm_campaign=NotlosingfatJune302019

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soundcloud.com/lakeyinspired
Lakey Inspired – By The Pool

GRAPHICS: Vector art from Vecteezy.com

STUDIES:
CALORIC INTAKE
https://www.ncbi.nlm.nih.gov/pubmed/7918325
DIETICIANS CALORIC ESTIMATE
https://www.ncbi.nlm.nih.gov/pubmed/12396160
CALORIES BURNED IN A WORKOUT
https://www.ncbi.nlm.nih.gov/pubmed/26205763
CALORIES BURNED MACHINES
https://journals.lww.com/acsm-msse/Fulltext/2014/09000/Validity_of_Consumer_Based_Physical_Activity.20.aspx

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*Take your LOWER BODY and Legs to the next level with these TOP 25 Bodyweight Exercises for the Lower Body. If you want to radically transform your legs & glutes you need to watch this video because these are the BEST for STRONG LEGS.*

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It won’t get any better than this… here are the TOP 25 Bodyweight Exercises for the Lower Body.

These are considered the ultimate exercises for a lot of good reasons and in this video, the you’ll see the TOP 25 Bodyweight Exercises for the Lower Body that are the BEST for STRONG LEGS.

These exercises are widely used exercises and they will activate the largest, most powerful muscles in the lower body and are the best for developing lower-body strength, muscular endurance and definition.

All of the major muscles involved in these TOP 25 Bodyweight Exercises for the Lower Body; the quadriceps, hamstrings, gastrocnemius, glutes, adductors, etc. These also jump start the muscle activity and will require you to recruit the abdominals and spinal erectors as well.

Bodyweight Exercises for the Lower Body come in all shapes and sizes but these are the best, and can be used for a variety of training goals. This video breaks down the TOP 25 Bodyweight Exercises for the Lower Body and give you some variety when it comes to getting strong legs & lower body.

The TOP 25 Bodyweight Exercises for the Lower Body in this video will work your thighs, hamstrings, butt and hip muscles, strengthen your core, and can also help to improve your posture and overall fitness, enhance weight loss and give you the best chance of living a longer, healthier life.

Having a strong lower body is vital for overall health as we age. Numerous studies have shown that people are able to live independently for longer and perform those tasks that make up the bulk of their daily activities better if they maintain robust strength in their lower body.

Take this video and use these TOP 25 Bodyweight Exercises for the Lower Body to transform your lower body and finally get the results you’ve always wanted, STRONG & muscular legs and glutes while having a pain-free body!

Here are the TOP 25 Bodyweight Exercises for the Lower Body that are the BEST for STRONG LEGS:

Glutes:
1) Hip Thrust
2) Glute Bridge
3) Frog Pump
4) Bulgarian Split Squat
5) Side Plank w Hip Abduction

Quads:
1) Squat
2) Squat Jump
3) Lunge
4) Step Up with Lunge
5) Wall Sit

Hamstring:
1) Falling Curl
2) Nordic Curl
3) Swiss Ball Curl
4) Good Morning
5) Stork Pose

Adductors
1) Sumo Squat
2) Lateral Lunge
3) In & Out Jump
4) Scissor Kick
5) Plie’ Squat

Calves:
1) Standing Raise
2) Plie’ Heel Raise
3) Quick Feet Taps
4) Plank to Pike
5) Tip Toe Squat

Break these 25 Bodyweight Exercises for the Lower Body into 3 days of leg and lower body work and then perform each of these squat variations for either 8-12 reps or 30-45 seconds based on the exercise and on your level of fitness.

Enjoy and make sure to leave us a comment or question below and don’t forget to SUBSCRIBE to the Critical Bench YouTube channel for more great exercise and workout videos.

#criticalbench #strongbydesign #stronglegs

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We get asked often, “does anyone make a legitimate competitor to the Kabuki Strength Duffalo Bar, but at a more affordable price?”

Up until now, not really. However, the FringeSport Longhorn Buffalo Bar may be the answer you’re looking for (although it’s still somewhat pricey.)

The Duffalo Bar from Kabuki Strength is, without question, one of our favorite specialty bars. We recommend it often and use it even more, however, for many the price is pretty far out of their budget. Enter the FringeSport Longhorn Buffalo Bar. Featuring a similar shaft arch, knurling placement, and shaft diameter, during use you’ll have a hard time telling the difference between the two. The Duffalo Bar is certainly a better overall bar, however, for the price, the Longhorn Buffalo Bar is the best value buffalo bar currently available. Whether you plan to use the bar for squatting or pressing, the Longhorn will be able to stand up to however much abuse you plan on inflicting upon it and you’ll enjoy it while doing so. If you’re on a budget and looking for a buffalo bar, this is the one we recommend.

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Migraine headache with or without aura is a primary type headache and can be very disabling with photophobia and phonophobia. Here are the characteristics and clinical presentation of migraines.
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British fitness model Mike Thurston trying out American Candy for the first time…

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