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Monday, November 25, 2013

Push Ups - More Tips, Tricks and Variations to Keep Them Challenging and Fun

Tired of doing standard push-ups and want to mix up your routine?

Here are a variety of different push-up variations that you can do at home, requiring little or no equipment while pushing you to constantly get better.

With this first video I'll show you push up variations you can do with the exercise ball.

In this second video check out how you can progress yourself into doing one arm push-ups by working your way through several progressions.

Here get started using a Jungle Gym/TRX or other suspension training device to do many different challenging push-up variations.

In this second suspension training push-up video learn how to insert even more variety into your upper body workouts.

Finally, this last video I'll show you how to do a few more push-up variations with your Jungle Gym or TRX type suspension training system.

Monday, November 18, 2013

52 Fitness Myths that Won't Go Away

There are plenty of fitness myths that I hear over and over again, whether it be from clients or from people in general.  It's key to your progress that you get these nonsensical ideas out of your brain forever.  Believing these myths to be fact will keep you from making progress.  Please don't let me hear these come out of your mouth or else!

1.  If you stop working out your muscles will turn to fat.

2.  Squatting past parallel is bad for your knees.

3.  Too much protein will damage your kidneys.

4.  Saturated fat is bad for you.

5.  Red meat is bad for you and will cause heart disease.

6.  Don't let your knees go past your toes on a squat or lunge.

7.  You need to do cardio to lose fat.

8.  High reps is for toning.

9.  Low reps will make you get big.

10.  Heavy weight will make you get big and bulky.

11.  Organic food isn't better for you.

12.  Tap water is healthy.

13.  You should drink at least 8 glasses of water per day.

14.  Sports drinks are good to use during workouts.

15.  Gluten free is a fad.

16.  Gluten free is healthier.

17.  Grains are essential for good health.

18.  Salt makes your blood pressure increase.

19.  Everything in moderation is the key to health.

20.  Your body needs sugar to function.

21.  Eating lots of fruit is healthy.

22.  You can't build much muscle when you're over 40.

23.  Being really sore is a sign of a great workout.

24.  Aerobic capacity directly correlates to cardiovascular health.

25.  Eating fat makes you fat.

26.  Cutting calories is the way to lose fat and tone up.

27.  A calorie is a calorie.

28.  Crunches will give you a six-pack.

29.  Ab exercises will give you a six-pack.

30.  Juice is a healthy beverage.

31.  Functional training will make you more functional.

32.  Being an endurance athlete is good for your health.

33.  Spin classes are good for toning your legs.

34.  Decline bench press is for the lower pecs.

35.  You should keep your eyes on the ceiling when doing a crunch.

36.  Just because someone has worked out for a long time makes them an expert.

37.  If someone works out a lot they are a good trainer.

38.  Eating a high carb low fat diet is healthy.

39.  You can get all your nutrients from food alone.

40.  Smoothies are a healthy meal.

41.  The speed at which you do a weight training exercise doesn't matter.

42.  Use light weights if you don't want to get bulky.

43.  Just go by feel when deciding what your workout will be on any particular day.

44.  Carb loading the day before a big endurance event is good for you.

45.  Cereal is a healthy breakfast food.

46.  Doing weight training workouts on unstable surfaces uses more muscles.

47.  Cardio machines are good because they are easy on your joints.

48.  Caffeine will dehydrate you.

49.  Certain foods are always healthy for everyone.

50.  Healthy food doesn't taste good.

51.  Your genetics are the biggest factor in determining whether you're fat.

52.  Genetics don't have any impact on whether you're a great athlete, it's all hard work.

53.  Humans were designed to be endurance athletes.

In future posts I'll go through and provide a brief explanation of you know the real truth that's hiding behind these myths.

I just had to add this photo, which I saw this past Friday at 24 hour fitness in Pleasanton...there's a first time for everything...when you think you've seen it haven't!

A Little Extreme Perhaps?

Thursday, November 14, 2013

Pull Ups - How to Do Them at Home - Even If You Have Never Done Them Before

Most people I've run into are not able to do a pull-up, however almost anyone can build up to doing so with the right training and instruction.  I've put together several videos which should help you out whether you can already do some pull-ups but want to do more or have never been able to do pull-ups and want to do that first one.  I split them up into several videos so you can watch them in a short amount of time when you have a few minutes.

This first one will tell you about the things you'll need if you want to do pull-ups at home.  The equipment mentioned in this first video can be found on amazon.  Here is the easily removable Iron Gym pull-up bar along with the more permanent ... bar that mounts to the door frame with brackets.

The second video shows you how to use a pull-up assistance band which will be very important if you are not able to currently do a full pull-up with proper form.  The band mentioned here is the Perfect Fitness Pull-Up Assistance Band.

This third video is the one where I discuss and demonstrate proper pull-up technique along with tips on how you can improve your pull-up strength using techniques you likely have never been taught before.

Hopefully with the assistance of these videos and the tips and instructions they contain you'll be able to either do your first pull-up or improve your current pull-up strength and form.  If you have further questions about pull-ups just post a comment and I will do my best to answer them.

Thursday, November 7, 2013

Stupid Things You See In The Gym - Neck Buster, Back Blowouts and Shoulder Shenanigans

In case you missed the first Stupid Things You See In The Gym post check it out here.  This first one is absolutely nuts, I saw it a couple months back at 24 hour fitness here in Pleasanton (I apologize in advance since the background music didn't get reduced properly...turn up the volume and you can still hear the details)...basically the dude couldn't clear his head with the huge 90 lb dumbbell and instead of asking for a spot allowed it to rest on the top of his head.  Guess he was hoping to make himself shorter or perhaps confine himself to a wheelchair.  Check this out...

Check out the rest of this post for three more episodes of stupid things you see in the gym...

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