Exercise Quick Tip – Biceps Curls: Right and Wrong

The biceps curl is one of the simplest exercises yet one that is very often performed incorrectly.
The biceps muscle is the cable that moves the forearm, which is a lever. This action works in just about every position UNLESS the elbow, or fulcrum of the movement is directly under the weight. At this point, the biceps will relax since there is no direct load on it anymore.
IF this is the case, the most important part of the movement, which should be peak contraction under load, is either reduced or completely eliminated. In layman terms, that sucks!

The key to performing any exercise correctly is to keep the muscles under load throughout the entire set. When your elbows are forward, you’re allowing the biceps to “rest”, even for a brief moment and that makes for a very inefficient workout.
The next time you’re doing biceps curls, look in the mirror at your profile and see if you’re doing them correctly. Pull those elbows back and experience a whole new “burn” that you may not have been feeling before!

Stay Fit Forever!

Tony

Ten Minute Brutal Body Blast Workout

Time…

There’s never enough to fit  in all the things that we’d like to be able to do.  It’s probably the one biggest obstacle that my clients say keeps them from working out on days that they don’t see me.

So, what I’m going to do is create a series of very short, very efficient, and very effective workouts that take no longer than 10-15 minutes to complete. They are great for when you just have a short period of time and want to get in the maximum amount of benefit rather than do NOTHING!

Remember, the only bad workout is the one that you DIDN’T DO!

Stay Fit Forever,

Tony

Stability Ball Exercise Demo

StabilityballshotLast week I put up a video that showed a group of exercises that could be performed on the Bosu Ball.

 

One of my friends asked if I could do the same, only using a regular stability ball instead.  So here are some exercises that work most of the main muscle groups using a stability ball.

1. Stability Ball Pushups
2. Overhead Squats
3. Stability Ball Roll Ups
4. Stability Ball Pikes
5. Ball Passes
6. Bridge Hamstring Curls
7. Wall Squats & Holds

There are a bunch more exercises that can be performed on the stability ball, but this should get your started.

Stay Fit Forever!

Tony

10 Things To Do With A Bosu Ball…

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It’s interesting when I see a new person walk into the gym.  It can be painfully obvious if it’s their first time in a gym, EVER. They usually will walk around and timidly look at the machines, hoping to find one that they’ve seen somewhere before.  They’ll get on it or in it, and if they’re lucky, there’ll be a little graphic placard that tries to illustrate the movement and the muscles involved.

Unfortunately, most first timers have a difficult time trying to figure out from these hieroglyphics, just how to correctly perform the exercise.  It’s at this point that I’m hoping they will have the courage to ask for some assistance.  I learned a long time ago not to volunteer to show someone how to do an exercise without being asked. Let’s just say some people’s pride is more important than risking an injury…

Now, when it comes to the Bosu Ball, we’re at a whole new level!  It’s one of those mysterious pieces of equipment that most people tend to ignore.  That’s too bad, because it really is a versatile training tool that can be used in so many different ways.  Here are 10 exercises that you can do with the Bosu Ball that will target your chest, triceps, hips, legs, glutes and core. How’s THAT for versatile?

So now, go have yourselves a ball!  A Bosu Ball!

Stay Fit Forever!

Tony

Twenty Ten – No Equipment Interval Workout!

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Ok, I think it’s time for a workout.  I get a lot of questions on how to get and stay lean.  While diet plays a large part in determining how lean you’ll be able to get, you still have to find ways to boost your metabolism.

A lot of people are under the assumption that you have to drastically reduce your food intake if you want to lose weight/fat.  I’m here to tell you that is NOT the case!

In actuality, when you dramatically reduce your caloric intake you will initially lose weight.  Some of it will be fat but most of it will probably be fluid.  Once that is gone, you’re progress will slow down and eventually stop.  The reason for this is because your body is an efficient machine.  It will realize that it is receiving less nutrition, so it will counter your move by “turning down” your metabolic thermostat.  The sad thing about this is that over time, this will become your new “set point”, so if and an when you go back to eating regularly, you’ll usually rebound and actually GAIN weight, over and above where you started.

The truth is, you want to feed your body WELL and OFTEN!  By doing so, you are telling it that it will regularly receive good nutrition so there won’t be a need to dial things down.  In fact, by introducing some good metabolic training methods, you can actually “turn up the heat” and get your metabolism into a higher gear!  Personally, I eat anywhere from 5-7 times a day, and I consume roughly 3200-3500 calories. That’s a far cry from some of these 800-1200 calorie plans that I see a lot of people trying.  You’ll starve AND get frustrated doing that.

Sure, we want to work out to make our muscles either harder or larger.  That still won’t do you any good if you have a thick layer of body fat covering them up.  Think of the Princess and the Pea…  Wow, I might be dating myself there!  This is where Interval Training comes into play.

Interval training works because it is extremely efficient at raising your metabolic rate, and then keeping it there.  It’s different than steady state cardio in that you’re doing shorter bursts of higher intensity work so that you’re actually stimulating your muscles rather than just simply burning calories.  The effect is twofold.  Plus, with interval training, your metabolic rate stays elevated longer after you finish your workout as opposed to steady state cardio, which means you burn more calories for an extended amount of time.

Watch the video and see how you can incorporate interval training into your routine.  Replace some of your steady state cardio with interval training and turn up your thermostat!

Stay Fit Forever!