Sunday, July 26, 2015

Bodyweight Squats, Inverted Rows, 3-D Lunges and Pushups

Bodyweight workouts are great fat burners.  You can do these four exercises to build fat burning muscle mass:

Bodyweight Squats

Get more fat burn doing shorter, effective workouts. You do this by using more full body strength exercises like squats.


Some form of squat exercise should be a part of every strength workout you do. The squat will help you build more muscle, burn more fat and speed up your metabolism.

Here are 3 reasons to do squats and burn more fat:

1. The squat works major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat.

Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.

There is probably no other exercise that has a greater impact on your body's muscle-building, metabolism and energy expenditure (deadlift is also a great exercise).

This means your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.

2. You will tone your bulky and shapely fast twitch muscle fibers better with the squat exercise.  I am talking mainly about your butt, hips and thighs. Everyone wants to shape these areas.

3. Work your core with squats. Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises.

If your fitness goal is lean and tone, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease by doing full body strength exercises. You should take these measurements at least once a week to measure your progress.

Don't worry about the weigh scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving max fat loss and permanent weight loss because your lean muscle mass will gradually replace your burned fat mass. And this will help speed up your metabolism because your body has to work harder to maintain muscle mass.

How to Do The Traditional Two-Legged Squat

Don't let your knees cave in at any point in the squat exercise. Keep the natural arch in your back, head looking forward and shoulders back.  As you lower your body, try to push your feet outward without actually moving them. This will keep your knees aligned properly. Once you have lowered to the desired squat position, contract your glutes and thighs and explode upward to the starting position and exhale. You have done one repetition.

Inverted Rows

Include bodyweight inverted rows in your workout routine to work your back muscles in a different way. Doing different exercises for a specific muscle group can give you faster results or help you break through a plateau. I will see many people doing barbell rows and dumbbell rows but very few people doing inverted rows. And, inverted rows strengthen much more than just your back muscles...



Inverted rows build strength in your upper back, shoulders and arms. Your core muscles are also engaged during the movement. Inverted rows also improve your stabilizing strength in the low back, glutes and hamstrings. And, when you superset the inverted row with the pushup, you will get better muscular balance between the frontside and backside of your upper body. Muscular balance is critical for athletes to perform at peak levels.

1. Hang from the bar of a Smith Machine (back to the floor but not touching) and pull your chest up to the bar.

2. Keep your body in a straight line throughout the movement and brace your abs. Also, keep your head in line with your torso. Don't drop the head or jut it forward.

Add inverted rows to your exercise routine!

3-D Lunges (Clock)

Add clock lunges to your exercise routine to better sculpt your butt, hips, upper legs and lower legs and help them look better in 3-D space!


Many of you do forward lunges, reverse lunges and walking lunges. These exercises work your lower body in one plane of motion (sagittal). I don't see enough people doing side lunges and transverse lunges.

You will need adequate core strength to keep your body upright during the lunges.

When you do the lunges, don't let your front knee go past your toes and don't let your back knee touch the ground on the descent. Also, don't let the front thigh go past parallel to the ground.

To work your hamstrings more, lunge out further with the front leg. A shorter lunge will work the quadriceps more. Most people need more hamstring strength to prevent knee injuries.

If you will do clock lunges, you are covered in all 3 planes of motion, your legs will look better and they will be more balanced.

Do clock lunges this way (bodyweight, medicine ball or with dumbbells):

Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for your left leg. Maintain upright posture throughout.

Pushups

Pushups - Close-grip pushups, pushups on stability ball, power pushups, regular pushups, incline pushups, decline pushups, uneven pushups.... take your pick. Pushups are one of the all-time best bodyweight exercises.


How to do the pushup on dumbbells movement: Keep your body straight and torso braced throughout the movement. Keep your head in line with your torso at all times. Lower your body down to the ground and back to starting position. Repeat as required.

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES


Saturday, July 25, 2015

Why Self Discipline Will Make You Unstoppable

On the morning of my mother’s funeral, I wrote the following paragraph for the original, first edition of this book:


My mother passed away a couple of days, actually nights ago, and the viewing was last night; the memorial service will be in about four hours from now, this morning. It is 6:00 A.M. And here I am, at the keyboard, in my home office, writing. That’s what I do almost every day, for at least the first early hour of the morning, no matter what. And that’s the answer to how I can have five books in bookstores, a sixth and seventh hitting early in 1996, be under contract for an eighth for 1997, write my monthly newsletters, and so on.

See Also:  3 Impact Habits to Reach Goals Faster
It’s not that I’m devoid of emotion, nor that I didn’t love my mother. However, I learned long ago the vital importance of regimen, ritual, commitment and discipline in relationship to successful achievement. So it takes a lot to derail me. Most people are much more easily distracted. Perhaps I’m extreme in my insistence on proceeding with my work plans no matter what, but most people are even more extreme in their willingness to set aside their work plans for just about anything.
Having and commanding the respect of others is a tremendous advantage in life. That edge comes from self-discipline. The highly disciplined individual does not have to point a gun at anyone to take what he wants; people “sense” his power and cheerfully give him everything they’ve got.
Take a look at how little self-discipline most people have. Ask an employer of any size, and you’ll hear how big the problems of tardiness and absenteeism are. People don’t even have enough self-discipline to get up in the morning!
In my business dealings, I find more than half the people can’t seem to get to appointments and meetings on time or keep preset telephone appointments. Clients miss prescheduled appointments. Vendors miss deadlines as often as they make them.
In the entrepreneurial environment, there’s a lot to be said just for showing up on time, ready to work. The meeting of deadlines and commitments alone causes a person to stand out from the crowd like an alien space ship parked in an Iowa cornfield. The ability to get things done and done right the first time will magnetically attract incredible contacts, opportunities and resources to you. All of this is a matter of self-discipline.
And self-discipline aimed and applied at a particular thing is quite literally a magic power. When you focus your self-discipline on a single purpose, like sunlight through a magnifying glass on a single object, look out! The whole world will scramble to get out of your way, hold the doors open for you, and salute as you walk by.
Successful achievement of most worthwhile objectives — including being an infinitely more productive entrepreneur who makes the most of his time — is rarely easy, but is often simple. In fact, it can be boiled down to three steps.
Awareness. If you become aware of the importance of time, you’ll have a different concept of time, valuing of time, and how you must exercise control over your use and others’ consumption of your time in order to have a reasonable chance of achieving your goals and tapping your full potential. You’ll have new awareness of how your time is used or abused, invested or squandered, organized and controlled or let flow about at random. As the first step to new achievement, there’s always awareness of problems and failings, and of opportunities and successes.
Decision. All achievement follows deliberate decision, with extremely rare exceptions of accidental achievement, like tripping over an untied shoelace, falling face down on the pavement, and seeing a wrapped stack of lost $100 bills lying against the curb you wouldn’t have noticed otherwise. Absent that kind of freak accident, achievement can only follow decision. As a result of your thinking of the importance of time, you can develop certain decisions.
Action. There are three kinds of action: starting things or implementation, follow-through, and completion. When you’ve made a decision, you have to start doing things about it. For some people, this is hard, but for many people in many situations, starting is relatively easy. The person who decides on a new diet may find it easy, even exhilarating to take a huge garbage bag and empty the refrigerator and pantry of all offending foods. It’s follow-through that is usually the hard part. That’s where the tough-minded boss-of-self comes to bear. Relying on sheer willpower is rarely successful. You have to create an environment in which high self-discipline is supported. But self-discipline is required. And rewarded.
Mark Rocks Athletic Greens Superfood

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