What I’m Reading Wednesday: Fix Sour Power Moves

Adding power moves into your exercise routine is a great way to get strong, burn more calories and increase athleticism.  And feel like you have super powers.
First step, make your warm up freaking awesome.  These means adding in explosive movements to wake up the CNS (central nervous system). Eric Brown does a great job of explaining what moves to do to warm up for specific compound exercises.  Check it out:
How to Increase Your PRs with Explosive Warm Ups – Eric Brown on Bodybuliding.com
Want to torch calories, sprint faster, or get a better butt?  Try Kettlebell swings.  This high reward exercise also comes with it’s risks.  Check out this two important fixes:
Tip: The Exercise Most People Screw Up– Tony Gentilcore with T-nation.com
Loaded jump squats (generally with a bar on your back) is challenging move that can produce great results.  Or completely jack up your back and spine.  Check out this modification:
Tip: A Better Way to Jump Squat- Jake Tuura with T-nation.com
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What I’m Reading Wednesday: Sun’s Out, Guns Out

It seems like it went from mild winter weather to summer temps over night on the East coast.  Which can only mean one thing, sun’s out… guns out.  Let’s see what you’ve got!
Arm, Exercise, Fist, Flex, Health, Human, Muscle, Power
Credit: Pixabay
Want those boulder shoulders?  Build sculpted delts using heavy and light weights:
How to Get Bigger Shoulders (LIGHT WEIGHTS!)– Jeff Cavaliere on AthleanX.com
Tired of boring bicep curls?  Kick it up a knock using this banded tip:
Your BEST Biceps Contraction Ever (PERIOD!!)– Jeff Cavaliere on AthleanX.com
And in case that doesn’t do the trick, here are 48 more versions of the bicep curl to help create that peak when you flex on Fridays:
48 Different Ways To Do A Bicep Curl – Brad Borland on MuscleandStrength.com
Tricep Dips can be a great way to add muscle to the back & bottom of you arm. Or really mess up your shoulders. Check out this quick video on how switching your hand position could make all the difference:
Stop Doing Bench Dips Like This – Jeff Cavaliere on AthleanX.com

What I’m Reading Wednesday: #Fail

Sometimes, it’s just as important to know what NOT to do.

To avoid missing gainz, but more importantly… not hurting yourself, check out this 23 common gym mistakes:
23 Greatest Exercise Fails (HORRIBLE!)– Jeff Cavaliere with AthleanX.com

Biggest fitness lies as told by some of the top players in the industry. They cover effort, muscle growth, diet, stretching and “experts”. Check them out:
Cable ab crunches are great way to size to you 6-pack muscles… if you do them correctly. Otherwise, it’s a great way to jack up your back. Check out the difference:
Tip: Rope Crunches: You’re Doing Them Wrong– John Romano with T-nation.com

What I’m Reading Wednesday: Vacation Edition

I hope you had a wonderful Memorial Day weekend. We have officially entered the unofficial start to summer and if you plan on traveling, here are some great articles and tips.

Don’t want to hunt down the local gym? Just want to be outside? Or to mix your routine? Track down the local stadium and try these bleacher workouts.
The Bleacher Workout That Will Torch Your Legs And Lungs – Laura Williams on Bodybuilding.com
You can pump out push up, planks, squats and lunges easily when you’re away from home. But the back muscles can be challenging to work when you’re on vacation and don’t have access to a gym. Luckily you can still do chin ups, as long as you have some towels and door.
Tip: Do Pull-Ups Anywhere Like This – Drew Murphy on T-nation.com
Traveling can be tough on your body. Cramped car or airplane seats, lugging around over-sized bags, and sleeping in a different bed will leave you feeling out of sorts. Some simple moves can help hit the reset button. Check some out below.
Tip: Feel Better and Move Better in 3 Minutes – Dean Graddon on T-nation.com

What I’m Reading Wednesday: Diet “Hacks”

I’m firmly believe the best way to:
– Lose weight,
– Get toned,
– Stay fit,
– Build muscle,
– Improve athleticism,
– And be awesome,
Is to be patient and consistent (not perfect) with your nutrition. But, sometimes we could use a little boost/hack/check-in. Here are some tips that could help…
Rumor Fact: It takes 20-25 mins for our stomach to register that it is full. Which is why wolfing down your food isn’t the best idea. That, and despite our stomach/intestines having fancy acid… they don’t actually have teeth.
Slow down. 
Even time yourself. 
Lose Fat with a Timer – Chris Shugart with T-nation.com
I’m partial to this article because the research was done at Cornell (in my hood). The study states that watching yourself in a mirror while eating will help you to make healthier choices. Creepy in public, but maybe could work at home? I’m not a fan of the “shaming” potential to this drill, but it could work for some folks.
Tip: An Awkward Way to Get Ripped – Chris Shugart with T-nation.com
This article could be frustrating if you believe your diet is excellent, but it is important to read.  Tracking every morsel and sip, even if it’s not exact, is an eye-opening experience.  Even a measly 250 calories (that’s 5.5 Oreos) everyday can add half a pound a week to the scale.  If weight lose is a priority, be cautious of those “little bites” or “sips” .

What I’m Reading Wednesday: Get Your Mind Right

I’m still on vacation and eager to soak up more rays before returning home, so this post will be quick and to the point.

 

When trying to make a lifestyle or diet change, you may try to “stop” or “avoid” certain activities.  This will only make you think about doing them more (check out the White Polar Bear Theory).  Instead, aim to begin good habits.  Check out the chart below:

Add vs. Avoid– Precision Nutrition

 

Stress has a huge impact on your life.  While a positive mindset can’t fix all the problems in the world, it can help you live a happier and healthier life.  As mentioned at the bottom of the article “the wolf you feed is the wolf that wins”.

Change Your Thoughts To Crush Your Goals– Shane Trotter with BreakMuscle.com

 

This one is about setting yourself up for success through your environment.  Eliminate distracting obstacles and making it easier to pick the healthier choice will be less taxing on your brain and will power.

Change Your Environment for Easy Fat Loss– Leslie Hooper from HooperFit.com