Picking a gym

Maybe you are new to a fit life or want to try going to a Gym here are some of the things that I think you should look for to point you in the right direction.

Location

Location is something that is key to your search because what is the point of a gym that you can never get to. In my search I found something that was close to home so I could hit it on the weekends when I wasn’t out at work but it a good location from where I work so that after or before work I could get in a session if I choose.

Whats in the gym?

Another important thing is to see what is in the gym you are looking to join. Most gyms give a tour and you can check out what they have. If you are not looking to be a boxer you shouldn’t go joining a boxing gym it probably doesn’t have everything you would be looking for. Now in my experience I also look at things  that I can live without.

A lot of gyms have added things like saunas and tanning beds. You need to evaluate what you are looking for in a gym. If you are someone who doesn’t tan or isn’t going to get in the sauna why pay for a membership where you don’t use what they offer. To many times people get caught up in everything that there is that they don’t actually see what they need to reach their goals. So make a chart and evaluate what you can and can’t live without.

Cost

Now this is probably the one key element I can stress with you. Don’t be gym broke! you should choose to get a membership where it isn’t going to break the bank. You need to settle with yourself you aren’t most likely a world-class athlete so do you need to go to the gym with tons of machines and weights you may never use? Something that hits home with me is the cost per day for going to the gym from your membership. I have gone to the gym 7 out of 7 days where I am pretty sure the gyms losing money on me and skipped months in college. Make sure that your membership isn’t so expensive you can never take a vacation from it.

Lastly watch out for those long-term contracts they can bite you in the butt.

That’s it for today hope you liked the post. If you can hit that like button and share with your friends.

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Workout Switch up

There are many ways to switch up workouts to make it less of a workout and more of a fun challenge. Take for instance all the people who became obsessed with being a Ninja warrior. They have a goal to reach their buzzer but are pushing themselves to be in peak physical performance in a different way. Here are a few different activities that I use when I need to switch it up.

Cinder block throw

So a buddy of mine and I became obsessed at some point with wanting to train for one of these obstacle courses you see advertised everywhere. One thing that you need is decent arm straight a way we learned to gain that was by tying a rope to a cinder block and throwing it as far as we could. After throwing the block we would use the rope to pull it back to you and repeat. The crazy thing is after doing this for weeks on end you get a crazy grip from pulling the rope but also build some decent guns from flinging a concrete block around.

Rock Carry/ toss

With the same concept as the block throwing we had to add some cardio. So what we ended up doing was running down to the crick and picking the biggest rock we could carry to start. This rock then we would carry for so far and then throw it. Where the lock rolled to we would have to walks and pick it up. You feel this one in your core from constantly bending over and picking up the rock but it also gets those legs moving.

Tire flip

Last but not least the tire flip. I remember reading somewhere the crazy abs that those guys in three hundred had were developed by tire flipping. Tire flipping is actually an art if you do your research and have a big enough tire. There are different moves involved with picking up the tire and trying to flip it over. All I know is in the heat and the flipping you tend to burn a lot of calories and sweat your booty off.

Ok well that is it for this post but I hope you liked it so get out there and try something new. If you liked the post hit that like button and tell your friends.

 

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Other Cardio

So unless you’re a person that has caught the running bug you probably don’t really enjoy cardio as much as you wish you did. So I came up with a very short list of things that give you a cardio workout but may not bore you as much as running.

Heavy Bag

Something I like to do is hit a heavy bag. If done correctly a heavy bag workout can burn as many calories as running or biking. The key to it is keep moving the point of a heavy bag is to simulate a fight without getting hit back.  Start out doing a 20 minute routine and trying different combos to see how you like it. So put up those mitts and knock them dead.

Jumping Rope

Jumping rope may bringing you back to your child hood a bit but it can be a good cardio workout. Speed ropes are fairly cheap and you can jump rope just about anywhere which is a cool bonus.  The key to getting a good cardio  workout out of jumping rope is not messing up and the time you do it. Start out trying 2 minute intervals up to 8 minutes, you won’t believe how sore your arms will get.

Sex

That is right I went there but it’s just because studies have shown that having sex can burn calories similar to running a mile. Keys to this one practicing safe sex with someone special but also making sure you’re the one doing the work. The best part about it is your having sex so you’re not thinking about running or whatever. Different way to look at it but hey can give you and your partner the exercise you needed.

Almighty then that is it for my tid bit for the day. I hope you enjoyed it and weren’t offended at all but any who if you liked it hit that like button and share with your friends.

Here are some of the items that will help with today’s post: Heavy Bag, Jump Rope, Condoms

No Skip day

If you are a regular gym goer you have probably heard the saying friends don’t let friends skip leg day. This is due to the fact that so many people work around not working out their legs. Last time I was at the mall I saw this guy with this giant build walking around like king kong. The funny thing is when his legs came visible you could tell he did know what a squat was. Take it from me don’t be that person that doesn’t work out every part of your body because you are letting down your body and from an aesthetic stand point you will look kinda silly.

So I here is a basic leg workout to change them chicken legs into a nice beefy foundation.

Squats 4×10= This is the big daddy=o of them all work out. The key to squatting is simple squat down like your taking a poop in the woods. (what the old football coach would say) You want to go down till you at least hit 90 degrees then pop back up. Also while you do this be careful because if you lose your balance you can get seriously hurt or hurt someone else.

Leg press 4×12– the key to leg press is same as squatting bring the weight down till you hit 90 degree and then punch the weight back up. The problem most people face is their butt coming off the seat to push the weight up. Your going to want to not cheat on this and use the side handles to keep your butt planted and use all leg power to get the weight back up.

Leg curl 4×12– When doing leg curls the most important thing is to not flop your legs down after you raise the weight. Control is important all the way through  till you are back at the starting position.

Leg extension 4×12-Same as the curls you want to control the weight all the way up and all the way down. If you haven’t noticed there is a common them with lifting and a lot of it is controlling the weight. anybody can just throw weights around but to harness it and use it to get the best results is more of a challenge.

Calf raises 4×15– This exercise can be performed on a machine or by using weight to hold you down and raise your calfs up. The easiest way to think of this exercise is tippy toes you want to get on the ball of your feet and raise as high as you can and then back down to touch your heel.

Well that’s a basic as it comes leg work out to start out. If you liked what you read hit that old like button and share with your friends.

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International Chest Day

If you have been to the gym a bit you probably know that every Monday is international chest day at the gym. This is due to most work out plans starting their week off with a chest workout. I myself dodge all these people and hit the squat rack while nobody is around. But here is a basic chest and back workout for your Monday.

Flat Bench 4×10– Keys to flat benching are simple keep your back flat. Too many guys are arching like they are power lifting. If you are looking to build aesthetically and just focused on health don’t be playing around with this. Power lifters train to lift and are mostly concerned about just moving weight so keep the back flat bring the bar to your chest.

Seated Rows 4×8– again with this exercise you want to keep your back pretty straight and stay a little rigid. The key is to isolate your back so you get the most out of this, To many people sacrifice form and this ends up being an arm workout.

Incline bench 4×10– Keys are similar with the flat bench keep your back on the bench and bring the bar to your chest. See a lot of people move the bar about 2 inches then back up make sure to have a full range of motion and keep it light to get the reps.

Close grip pull downs 4×8– Key here is not to throw yourself back to just get the weight down. I witnessed a lot of people especially a buddy of mine do this, those are more of forced reps and they don’t really get you anywhere.

Pec Deck 4×12– I like using the pec deck compared to doing regular flys because it kind of helps you with form. Flys put a lot of stress on your joint and if you are screwing around can end up hurting you pretty bad.

T Bar rows 4×10– Key here is to keep a straight back and pull the weight to you. same as all the other back workouts when you start using momentum and jerk yourself back you are compromising form and will end up hurting yourself.

And that’s it a simple Monday workout to get your blood flowing. If you liked the post hit that like button and share with your friends.

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Outside Fitness Ideas

So you’re getting board of the gym and your workouts are lacking some effort lately. Sound a little familiar? With the weather being nice you should get outside and grab a hobbie that will also keep you healthy. Here are a few ideas to keep you fit but keep your mind out of the im just at the gym again mode.

The first outdoor activity is probably one of the oldest that you probably have been doing a majority of your life bike riding. Bike riding is a great way to stay healthy go enjoy the outdoors and burn them calories. I think many people forget about bike riding if they are not suited up doing the Tour De France  ( a bike nut) but it is a simple hobble that can keep you moving.

Another great way to stay fit and outside is kayaking. This sport has picked up a lot lately and I love it. Kayaking like biking is great to do because you can experience the fresh outdoor air other than the A/c recycled air of the gym. The best part is after a 1 time investment you are set no constant payments like a gym membership to keep you going. So find a water way and let that upper body feel the burn.

Last but not least I think this should go without saying but take a walk. I think many people discount walking as just a way to get from point A to point B but depending on the distance you can get some burning going. I suggest finding a nature path or walk way along a waterfront with things that you would like to see. By looking at all the nature and different things your mind isn’t even thinking about the distance your walking so you don’t even know you are doing any work.

Well that is it for my tips for today. If you liked the post please share and hit that like button. Ohh and have a great day!!!

Here is a link to some weighted wrist/ ankle bands for your walking it will kick up the amount of calories that you are burning and give you some strength in them chicken legss. Click Here

Don’t Drink to Much

Its Saturday night and this is your reminder not to drink too much alcohol! I myself have gone down this rabbit hole and derailed my fitness progress. Here are a few reasons why to make you keep this idea in the back of your head.

One reason you don’t want to be drinking too much alcohol is it is all empty calories. When people talk about empty calories they mean food or drink that doesn’t give you nutrients. By you drinking this alcohol it is just added to your caloric intake and it sits there. If you are keeping a pretty strict diet this could throw you over for the day after having a few beers. But this doesn’t just stop with the beer calories, the problem gets worse over the course of the night. The more you drink you get hungry now and that basket of wings or mozzarella sticks is looking pretty good right now. These are more empty calories that keep piling up and next thing you know you are on a huge caloric overload and the day is shot.

Another reason to try to avoid too much alcohol while trying to stay fit is testosterone. Testosterone levels are killed by alcohol and deletes muscle growth. As you well know testosterone is the key hormone that helps you build muscle and without having the peak amount you will not have your full potential.

Lastly if you drink too much and do not complement your alcohol with water your going to have a pretty bad hang over. Learn from my past mistakes and make sure to be drinking plenty of water before the end of the night. waking up with a huge hangover kills an entire day you could be at the gym or out doing something active with your day.

Well that’s it for today’s little bit of advice I hope everybody has a great day! If you liked please share with your friends and hit that like button.

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