Exercise

Overcoming Fitness Plateaus: Making the Gym Fun Again

Do you spend time in the gym every week, working on your personal fitness goals and trying to improve your overall health? If you’ve been working out for a while, there comes a time when you might start to notice your progress in the gym slowing down or halting altogether. You may find yourself losing motivation and feel like you are stuck in a boring routine. This is known as a fitness plateau, but don’t worry, we will tell you how to make your workouts interesting again! What is a Fitness Plateau? Fitness plateaus happen when your training has become stagnant, and you are no longer seeing gains like when you started. Some of the reasons we hit a fitness plateau might be: Lack of variety in your workouts/redundant routine Overtraining and not getting proper recovery time between workouts Poor nutrition Lack of sleep Lack of motivation Instead of throwing in the towel, try using your fitness plateau as an opportunity to take your workouts to the next level. -20%

January 19, 2024Exercise & Fitness, , , , 0 Comments
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Deficit Reverse Lunge: How To, Benefits, Variations

The great Dan John downplays the importance of lunges, while other coaches overplay their significance in the strength realm. No matter where you fall on the lunge scale, there is one fact most can agree on. They suck, and they’re difficult. IMO, almost every lifter will benefit by having a lunge variation in their program. The reduced support base means lifting less weight than your bilateral exercises, but you’ll be training more muscles due to the offset load and to avoid falling flat on your face. Unilateral exercises like lunges strengthen side imbalances and improve overall muscle development. Due to the lunge’s difficulty, you want to get the most bang for your back when you ‘have to’ do them. If you want to upgrade your lunge, here is a treat. This variation by Tasha ’Iron Wolf’ Whelan, Head Coach and Manager of PRO Club, competitive strength athlete in powerlifting and strongman, may have you walking funny the next day.

Benefits of Deficit Reverse Lunge

“Loaded deficit lunges are unique compared to the standard lunge as they allow for greater and deeper ranges of motions and reaping benefits of hip mobility as they...

December 26, 2023Exercise & Fitness, , , , 0 Comments
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How to Do the Dead Bug Exercise

Social media is rife with crazy, seemingly physics-defying ab circuits that promise a chiseled midsection in 15 minutes. While those circuits likely won’t work against your goals, all you really need for a strong core is a handful of simple, yet effective moves like the dead bug exercise. “The dead bug is one of the most effective ways to train the core,” says Allison Tibbs, NASM-certified personal trainer. It’s also great for training proper spine extension to avoid anterior pelvic tilt. Learn how to do the dead bug exercise and how you can benefit from this core-builder.

Dead Bug Exercise: Step-by-Step Instructions

While performing the dead bug, press your rib cage toward the floor to focus on keeping your core engaged. Lie on your back and seal the space between your back and the floor by tilting your pelvis downward. Lift your feet from the floor and bend your knees so your legs form a 90-degree angle. Reach your arms straight up to the ceiling. Lower your left arm behind your head as you simultaneously extend your right leg long in front of you. Hover both your arm and...

December 21, 2023Exercise & Fitness, , , , 0 Comments
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15 Resistance Band Workouts for Abs

Resistance bands are elastic bands that help to increase strength, flexibility, and range of motion. They come in different sizes and elasticities, allowing you to adjust the level of resistance based on your fitness level.Resistance bands require effort to stretch during concentric (lifting) and eccentric (lowering) phases. They can help build strength and muscle mass by creating muscle tension. They can also assist with stretching, allowing you to increase your range of motion and improve flexibility. They can also be used for exercises that target specific muscle groups, such as hip flexors or hamstrings. Moreover, resistance bands can be used for various exercises, including squats, lunges, bicep curls, shoulder presses, and more. This variety can help keep your workouts interesting and challenging.In addition, resistance bands require you to engage your core and other stabilizing muscles to maintain proper form and control. Improving balance and stability reduces the risk of injury during activities. Also, resistance bands are lightweight and portable, making them easy to carry on the go or store in small spaces at home, the gym, or while traveling. Let’s find out how resistance band workouts can help...

December 15, 2023Exercise & Fitness, Resistance Bands, , 0 Comments
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How to Do the Preacher Curl for Building Bigger Biceps

Legendary bodybuilders like Jay Cutler and Ronnie Coleman earned plenty of praise and Mr. Olympia hardware by constructing hulking physiques that included sculpted shoulders, killer quads, and bulging biceps. While most people don’t have plans to pose on stage someday, many lifters do have aspirations to walk around with muscular arms that look good in a tank top. Although the traditional biceps curl will help you inch closer to growing the guns of your dreams, there’s another great biceps exercise that belongs in your training program: the preacher curl. With this no-nonsense biceps builder that makes one muscle group the star of the show, you can look forward to filling out the sleeves of your t-shirt even better. Credit: nazarovsergey / Shutterstock Below, you’ll learn everything from the proper form to programming tips to unique variations so you can achieve a fantastic pump and long-term results from the almighty preacher curl.

How to Do the Preacher Curl

When conducted with proper form, the preacher curl will put your biceps and forearms through a grueling test of

December 11, 2023Exercise & Fitness, , , , 0 Comments
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