If you have been searching for the fountain of youth, I have some good news: it’s been found! No, it’s not hidden in some Florida swamp, it’s actually somewhere between the dumbbells and the pull-up bar. Nope, I’m not kidding: The University of California, Los Angeles (UCLA) has published some exciting new research that suggests older adults with more muscle mass are less likely to die prematurely than those with less muscle. These findings add to a growing pile of evidence that overall body composition is a better predictor of all-cause mortality than overall weight or body mass index (BMI). So what does this mean for my fellow meatheads? Muscle mass seems to be an important predictor of life expectancy, and maintaining lean muscle mass well beyond middle age can increase your life span! To read more click here!
Month: August 2014
What your Body Fat Percentage Means
There are many different methods for measuring body fat, but some are more accurate than others. Hydrostatic weighing and other high-tech machines are expensive and almost impossible for a layperson to access. There are also hand-held devices and scales which measure body fat, but these are often inaccurate. For our purposes, the easiest and most accurate choice is the caliper method. The caliper method—which you can learn to do yourself—measures skin folds and then puts those measurements into a formula. The formula will then spit out an estimated body fat percentage. Those formulas can also determine your fat weight and lean mass weight. Depending on the type of formula you use, you’ll grab skin folds of various areas of your body. It can be terribly difficult to pinch yourself and read the caliper at the same time. That’s why I recommend getting a qualified professional to do your body fat measurement. If you don’t have a pro at your disposal, grab a friend and learn how to measure each other’s body fat together using this article as your guide. To read more click here!
The Prefect Home Gym For Even the Tiniest Apartment
The morning after our first TRX workout, we woke up with that amazing post-workout burn in muscles we never knew existed. Crunches and curls where you can play a game of ‘how low can you go’ and push-ups where your feet don’t touch the ground!? We were finally able to accomplish our lifelong dream of doing Cirque-du-Soleil-like acrobatics—and all in the comfort of our Manhattan office. The setup is crazy simple. Attach the suspension trainer to the anchor, place the anchor behind a closed door, and try any number of gravity-defying, strength-building exercises. There are so many exercise variations to try, and best of all: The TRX works with your body weight to make every move as challenging (or not) as you want. All you have to do is change the angle of your body. (Hint: Two steps forward during TRX low rows = seriously leveling up!) Oh, and did we mention the TRX was created by a former Navy SEAL and is used in every branch of the armed forces? Suspension training might take a little getting used to, but once you get the hang of it, you can basically use this one portable piece of equipment as your personal weight room—that “grows” with you as you get (better, faster) stronger. Gym Outfitters is a proud dealer of TRX suspension trainers and we have them in stock! Come by today to pick one up for your home! To read more click here!
A Do-Anywhere, Full Body Resistant Band Work Out
Work out using a giant rubber band? Sure, why not! Resistance bands are available in a variety of lengths and strengths and, when used correctly, are an awesome, effective way to level up any strength training program. Plus, they’re super convenient to pack up and carry around. What more can you ask for in a piece of fitness equipment? Ready for an easy-to-follow workout that hits every major muscle group in your body? We asked Ari Zandman-Zeman, owner of Rubberbanditz, to whip up a do-anywhere plan that’s fully scalable for all abilities and fitness levels. Zandman-Zeman recommends doing this routine at least two to three times per week. “At least twice per week if you want to be able to brag about your results,” he adds. To read more click here!
7 Healthy Sweet Potato Recipes
If there’s one must-have complex carb you should stock in your pantry and include in your fitness nutrition plan, it’s the seemingly humble sweet potato. Depending on how they’re prepared, sweet potatoes can satisfy your craving for something savory or sweet without derailing your diet plan. Sweet potatoes are a great slow-digesting fuel for nearly any fitness goal. These orange-colored powerhouses promote stabilized blood glucose levels and are rich sources of vitamin A, B, and C, manganese, copper, and pantothenic acid. Take advantage of the sweet potato’s myriad benefits and resist the urge to simply microwave it and throw on a slab of butter. Don’t become bored with this staple ever again. Try one of these easy recipes that can be adapted to meet your breakfast, lunch, or dinner needs! To Read more click here!
12 Exercise Swaps to Help You Break Through a Plateau
You know the routine: squats, lunges, leg curls, pushups, etc. You don’t realize you’re on autopilot until halfway through your workout when you find yourself checking your phone, oblivious to the person waiting for you to finish your set. Not only are you bored, but so are your muscles. Doing the same routine for months on end guarantees you’ll reach a plateau. It’s time to shake things up with new approaches to the same old same old. On the next slides, top experts provide ways to swap out your tired workout with some fresh moves to build strength and stability and bust through plateaus to make strength, performance and stability gains. To read more click here!
30 Dumbbell Exercises Missing From Your Routine
If a workout consists of popping a squat on the 50-pound dumbbell to chat it up with friends, it may be time try something new. Dumbbell exercises provide a great full-body workout in a compact amount of space. Yes, we said great workout — not just a few decent arm exercises. Read on to de-zombify that workout routine with 30 killer new dumbbell exercises. To read more click here!
5 Simple Ways to Eliminate Low Back Pain for Good
Chronic low back pain, which affects millions of Americans each year, is often caused by a sedentary lifestyle and/or heavy use, which might sound a little like you’re damned if you do, and you’re damned if you don’t. But you’re not! There are many treatment options available to low back pain sufferers, ranging from medications to surgery. But one of the most sustainable and effective solutions for eliminating chronic low back pain is the (totally free!) regular practice of back-strengthening exercises. There are several simple moves that (when practiced often) can reduce and eliminate low back pain by helping prevent weakness from inactivity and improving the body’s ability to tolerate activity as you get older. The most important muscle groups to target include the back extensors and deep core stabilizers, abdominals, and glutes. It’s also important to keep the upper leg muscles strong and flexible in order to avoid strain on the supporting structures of the back. Movements that target these muscles should focus both on stabilization through the core and building endurance. Here, we outline five of the best moves you can do to keep your back healthy now and down the road. To read more click here!
Don’t Make These 12 Weight Training Mistakes!
With so much conflicting information out there, it’s hard to know what you should and shouldn’t be doing in your workout. While almost every type of activity is positive, wasting time isn’t. So that you can make the most of your time in the gym, on the next slides we reveal the 12 biggest mistakes to avoid in your weight-training workouts. to read more click here!
The Ultimate Full-Body Kettlebell Workout
They may look like cast iron doorstops, but kettlebells are meant for anything but lying around. Case in point: studies show that training with kettlebells yields pretty incredible improvements (up to 70 percent!) in aerobic capacity, balance, strength, and explosive power. The best part? You don’t have to be a pro athlete to experience these kick-butt benefits. With that in mind, we turned to Greatist expert Rob Sulavar, a trainer, coach, and the founder of Bandana Training, for a routine that will help you feel comfortable using a kettlebell—all while delivering a head-to-toe workout. You’ll perform a strength move (in which your movement is slow and controlled) and then a power move (in which your movement is explosive—without sacrificing proper form), taking little rest before moving on to the next pair of exercises. Since the power exercises can be challenging for beginners, Sulaver suggests sticking to a lighter weight until you master the movements. Once you’re familiar with with each movement, you can start using heavier kettlebells. You’ll know you’re using the proper weight for each movement when you can complete each of the reps and rounds with good form, but feel like you can’t perform additional reps once you’ve finished the workout. To read more click here!
11 Ways to Measure Your Progress on Your Fitness Journey
How’s your fitness journey going for you? If you aren’t measuring your progress, how do you know that your workouts are really working for you? “The point of taking measurements is to come up with meaningful data that you can act on and know whether or not the steps you’ve taken are helping you reach your goals,” says Mark Nutting, CSCS, fitness director and master trainer with Saco Sport & Fitness, in Saco, Maine. “The assessments you choose should relate directly to your goals.” Here are 11 ways to track your progress. Some work better than others, so find one or two that work for you and get started. To read more click here!
How Exercise Can Help With Depression and Anxiety
Anyone can experience a bout of the blues when a favorite character on Game of Thrones dies, but clinical depression can be long-lasting and debilitating. Symptoms include a change in appetite, loss of energy, and feelings of helplessness; and those who suffer from depression often experience significant anxiety as well. But one route to recovery may start with some sneakers: Consistent exercise can join the ranks with other treatments for depression and anxiety, helping to boost mood, combat feelings of gloom, and prepare the brain to better handle stress To read more click here!