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BACK EXERCISES
Posted 18. Jan 2013 @ 12.00 am

 



  • Smith Machine Dead Lifts: You can do this off of the Smith machine as well with just a barbell or a couple of dumbbells. I find the Smith machine is easier to focus on and keep good form. The dead lift also works your hamstrings as well. Stand with you feet shoulder width apart, and a normal overhand grip on the bar with palms facing towards you. Bend at the waist keeping your back straight, and knees slightly bent. Return to the starting position.

  • Barbell Delt Row: Feet should be shoulder width apart. Place the barbell in front of you on the ground. Bend at your waist until your back is parallel with the floor. Maintaining a straight back, grasp the barbell slightly wider the shoulder width. Raise the bar towards your chest until it touches your chest, then lower. Make sure to squeeze your back muscles on this and not use too much of your biceps. You can also do this exercise with dumbbells if you choose.

  • Cable Seated Rows: You will need to sit at a pulley machine and place your feet flat on the foot rest. Keeping your back straight, lean forward to grab the handles. Lean back a little and pull the handles back. Again, use your back muscles not your biceps. You should feel the squeezing of your back muscles. 

  • Hyperextension: You can either hug a weight or use your own body weight for this. Adjust the bench so your feet are under the foot pad and your hips are at the top of the bench. Fold your arms across your chest and lower your body. Then, lift your self back up. 

  • T-Bar Row: This is one of the best exercise for working your entire back. If you have this machine at your gym, I would suggest using it. Your feet go on either side of the bar on the foot pads. Your knees should be slightly bent and you should bend at your waist keeping your back straight. Pull the bar as high as your can towards your chest, hold and then lower back down.

  • Rear Deltoid Row: This is another rear deltoid row specifically for dumbbells. You should have one dumbbell on the ground. Place one and and one hand (the same side) on a flat. The other foot should be on the floor. With your free hand, bend at the waist, keeping your back straight and grab the dumbbell. Lift the dumbbell by bending at your elbow and raising it straight up.

  • Wide Grip Lat Pull Down: Sitting at a cable pull down machine, use a wide bar attachment. Using a wide overhand grip (wider than shoulder width), sit up straight. Use your abs to balance yourself and pull down on the bar. Do not use your biceps, try to concentrate on squeezing your back muscles. Then return to starting position. Make sure not to swing your back on this exercise and use momentum. You can also do narrow and normal grip versions of this exercise.


 

EFFECTIVE TRICEP EXERCISES
Posted 18. Jan 2013 @ 12.00 am



  • Tricep Kick Backs: You can do this exercise whether or not you have a flat bench. The key is keeping your back straight at abotu a 45 degree angle, and your elbow at a 90 degree angle. Place one hand down flat on a flat bench while lifting the other arm upward. With your palm facing your body, kick your forearm back moving only at your elbow. Make sure that you extend your arm completely and do not rock with the motion. Make sure to keep your shoulder position locked so that you elbow does not move up and down. If you do not have a bench, you can place one foot in front of the other and bend at your knees. Lean forward keeping your back straight and lift you elbow into position. You could also use a coffee table at home.

  • Reverse Tricep Extensions: Same as above, only your palm is facing forward at the top of the motion and up to the ceiling after extending your elbow. These are a little harder so you may want to use a lighter weight.

  • One-Arm Tricep Push-Up: Lay on your right side. Place your right arm flat on the floor and your left hand on the floor in front of your chest. Lift your upper body off the floor by pushing up with your left arm. Switch arms.

  • Tricep Presses: Lay on your back either on a flat bench or one the floor. Lift your arms in front of you with elbows bent at a 90 degree angle parallel to your body. With weights in hand, lift your forearms so your arms are in a straight line in front of your face.

  • Overhead Extension: Standing tall, reach your right arm up and drop your hand behind your head. With weight in hand, straighten your arm, then reach back behind your head. When done switch to your other arm.

  • Tricep Dips: Using a dip machine at the gym, bend knees and straighten your arms. Lower your body down until your elbows come to a 90 degree angle, and then lift again. If you are at home, find a chair or a coffee table and place your palms on it behind you. Straighten your legs and dip your body down then back up. If you want to make these harder try lifting one leg, or place both legs on another chair.

  • Tricep Pushdowns: Using a rope attachment at the gym, grab hold of the end of the rope with both hands. start with elbows bent at a 90 degree angle and ahnd in front of your body. Extend your arms by pushing down on the rope. Do not lean forward into the exercise. Let your triceps do all the work.


EFFECTIVE BICEP EXERCISES
Posted 16. Jan 2013 @ 12.00 am



  • Bicep Curls: Standing with one leg in front of the other and knees slightly bent (safe lifting stance), face your hands away from you body. Curl your forearms up keeping your elbows tight into your body. Make sure not to rock into this motion or lean backwards. Ig you are just starting, try this exercise with yoru back up against a wall to keep the proper positioning.

  • Static Bicep Curls: In your lift stance, hold both arms a 90 degree angle flexing wiht your biceps flexed. Lower one arm and then return to curled position while holding the other are in a static position. Do four curls with one hand, then switch hands and repeat. Do 16 reps of this exercise total. So 8 curls per bicep.

  • Hammer Curls: In the same position as a standing bicep curl, turn your hands so that the palms or your hands are facing your thighs, curl up then back down.

  • Alternating Cross Body Hammer Curls: With hands by your sides, curl your forearm across your body in a circular motion up to your shoulder. Switch hands with every rep.

  • Concentration Curls: Concentration curls are an amazing way to work your bicep muscle. This exercise really focuses in on the biceps. Sit on a flat bench, or in lunge position, place the elbow of your curling arm on your knee. If you are in a lunge, this would be the knee that corresponds with the front bent knee. slowly curl your arm up, and then back down.

  • Preacher Hammer Curls: Another great exercise that truly focuses in on your biceps is preacher curls. I have the hammer version pictured here, but you can also do this as a regular curl with your palms facing up. Sit at the preacher curl bench. Adjust the seat to the proper height so that your elbows and upper arm are flat and comfortably position on the pad. Now curl your biceps up slowly and back down. Try to keep a little bend in your elbows on the way back down instead of extending the whole way.

  • Wide Grip Standing Bicep Curls: This exercise will target the outer portion of the bicep muscles. Stand with feet shoulder width apart. Using an underhand wide grip on a a barbell, extend you arm down towards your thighs and then curl up until your forearms touch your chest. Then, extend your arms back. Again, if this is awkward at first or you have a hard time maintaining your technique, use a wall.

  • One Arm Curl With A Pulley: Using a pulley attachment, stand as you normally would. Adjust the cable pulley near the bottom of the machine so that you can pull upwards. Curl you bicep as you would in a normal bicep curl exercise.

  • Lying Bicep Cable Curl: This is a personal favourite of mine. Using a pulley machine, lay down on the floor or on a rowing bench. Grip a flat bar attachment with your palms facing upwards. Keeping your elbows close to your sides, curl up with the bar and release slowly.


LUNCH OPTIONS
Posted 12. Jan 2013 @ 12.00 am



  • For lunch, try going for something a little lighter and include all three macronutrients. If you include fats, they'll help balance out the carbohydrates and keep your blood sugar stabilized.

  • If your goal is fat loss, you can remove the complex carbs at this point and eat only lean proteins, healthy fats, and vegetables for the rest of your meals.

  • Here are a couple of easy meals: Bring a Tupperware dish with grilled chicken, diced vegetables, and a little olive oil dressing, and toss them together in a whole wheat pita. If you're reducing carbs, bring grilled salmon with a spinach salad and fresh berries.


WATER WEIGHT
Posted 10. Jan 2013 @ 12.00 am



  • Don't weigh yourself the next day! How many times have you had one to many pieces of dessert only to feel you must weigh yourself the next morning to see just how much damage you've done? And you probably saw the scale go up a pound or two, particularly if what you ate was high in sodium (such as many fast and packaged foods tend to be).

  • You need to relax if this happens and learn to tell yourself that you really did not gain 2 pounds of body fat over one meal. What has happened is your body is retaining extra water weight due to an increased number of carbohydrates and/or salt in your system. Given a day back on your usual diet and you will quickly see these pounds disappear.


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