Every week on #HealthyLeadership, I will connect leadership to fitness in 60 seconds or less on the Fitness Minute.
This week, I showcased the following 3 step process that anyone can use to apply strengths at the gym. In the show I share an example of how many of my heavy set friends start this process by doing leg exercises.
Typically, those of us who cary a lot of weight over the years develop very strong legs. Starting their gym experience by focusing on their legs is a great way to show them they are strong.
Triceps are often overlooked and that is a pity as they provide much of the aesthetic for the arms. This post gives some very tips on how to workout triceps at the gym, home, or on the road.
Tips for the Bodyweight Skull Crusher
- You can also do this exercise on the TRX, and if you're not in the gym you can do it using a staircase railing at home or even a park bench if you're outside. Using the Smith Machine you're able to get further extension because you can go under the bar, however you may not be able to do this using the other options.
The floor press is an all but forgotten exercise, but it is great for strength and mass. Set the bar at the lowest safety level at the power rack, which should be about 15-18 inches above the floor, and get under it. (If your gym doesn’t have power racks, change the gym. Seriously.) Choose a wide grip bench and press the bar from a full stop to full extension.
You should treat each rep as a single, making sure you achieve a full stop at the bottom and the top.
Great resource on the amount of protein we need PLUS great high-protein sources. I would recommend Whole Foods or your local Organic store instead of the ones listed but you get the idea.
Here is a good section of the post:
How much protein do you need?
The recommend daily dietary reference intake, by the Institute of medicine, is 0.8 gr of protein per kilogram of body weight or 0.36 gr per pound. This makes about 46 gr for the average sedentary woman and 56 gr for the average sedentary male.
This should be taken as the minimum amount our body needs daily. But if you’re aiming for optimal health the individual protein intake varies with activity level, age, current health condition and muscle mass.
People who aremore active and have more muscle mass need more protein.
Also older people should aim for higher protein intake to prevent muscle loss. If you are recovering from an injury, pregnant or breast feeding your protein intake should be higher. Even if you are trying to loose weight studies have shown that higher protein intake (30% of all consumed calories form proteins) helps reduce appetite and aids weight loss.
I was just talking to a friend about this last night! Good article here, especially this part:
Combining strength and cardio exercise has multiple benefits
It's not just about burning fat - it's also about building what's underneath. Ladies, this is where all of that talk about beauty comes into play. You can't just strip away a bunch of fat (and a good bit of muscle at the same time) and look healthy. Strength training produces dense, lean, powerful muscle while cardio strips away some of the fat that covers it up. The result? Now you look legitimately healthy!
10 MINUTES 10 teaspoons of SUGAR hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t VOMIT as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.
20 MINUTES Your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into FAT.
AND HERE ARE SOME OTHER SHOCKING FACTS FOR YOU . . .
ONE SODA PER DAY INCREASES YOUR RISK OF DIABETES BY 85%!
For many people obesity is a health issue but new findings show that obesity is also a social one with poverty and poor eating habits being closely linked to
Interesting research on the relationship between poor communities, fast food and the communities ability to remain healthy...
From the post:
The news that poverty and obesity is linked is far from new but this new study has shown that if you live near to a takeaway or fast food restaurant then the chances of you becoming overweight tend to be higher.
Walking is such an easy activity to leverage for our fitness goals. I do it everyday and it allows me to focus my gym time on weights.
Here is a great quote from the post:
If you walk fast, you’ll burn up to 745 calories in one hour. The heavier you are, the higher your calorie expenditure. Walking with wrist weights will increase the calories burned by 10 to 20 percent.
Show your butt who’s in charge by toning and trimming it down to the desired curve using these buttock boosting moves.
Great article here. Wish it had pictures to help with the more advanced moves but these are great if you figure them out, especially these:
Kick back Squats:
There is nothing like a twisted version for squats to tone your lower body. To get the best out of this challenge, stand with your legs shoulder width apart and squat down shifting the weight to the back of your heels.
Draw your fists towards your face and place them under your chin. Then stretch your left leg and your arms in such a manner that the former extends behind you and the latter in front, as parallel to the ground as your body allows.
Let your head be between your arms. Hold for a few seconds and steadily return to the squat position. Keep alternating sides and repeat the exercise for 1 minute.
I am often asked what's my secret to staying fit and while I always answer that I have NO secrets, I would have to say that consistency is key. Consistency at the gym, rest, and, most importantly with my means. As usual, @EliteGreatness knocks it out of the park with this great post!
I especially like this section:
Protein rich foods
Lean ground turkey, 4 oz = 26g
Lean ground beef, 4 oz = 28.6g
Chicken breast (skinless) 4 oz = 25g
Tuna, 4 oz = 28g
Salmon 4 oz = 24g
Greek Yogurt 1 container = 12g
Cottage cheese 1 cup = 28g
4 eggs = 24g
Whole wheat pasta, 1 cup = 37g
Whole wheat bread, 2 slices = 23g
Beans, 1 cup = 50g
Quinoa, 1 cup = 39.4g
Oatmeal, 1 cup = 28.1g
Brown rice, 1 cup = 44.8g
Potato, 1 medium size = 37.2g
Veggies (all kinds)
Almonds, 1 oz = 14.9g
1 full Avocado = 29g
Walnuts, 1 oz = 18.5g
Peanut butter 1 tbsp 8.1g
Of course, along with everything I just listed you need to remember to add vegetables! I felt that was a bit obvious so no need to go too in-depth there, the greener the better is all you really need to know haha"
Tip 5 : Minimize fat intake, but don’t keep it zero
Fat consumption has to be controlled definitely, but not zero. Here’s one more myth to be busted: “Fat makes you fat”. In fact, good fats help in absorbing certain vitamins crucial for good health (4). 20% of your body weight in kg is the gram fat intake suggested. Consuming liquid fat foods is a good idea.
Choose monounsaturated and polyunsaturated fat foods such as olives, safflower, canola oil, fish oil, and nuts.
Avoid trans fat foods, mainly processed foods such as chips, sweets, etc (5)
Great article here for college students. All the tips are great but I specially like that the article ends with focusing on the future.
5. FOCUS ON YOUR FUTURE
This is the most important tip of the bunch because the mindset of nearly every student I work with is that the good life will end once they finish school. Enjoy yourself, but realize there are plenty of good times to be had after you get your diploma. Plus, those good times will be much more enjoyable when you have a physique you’re proud of, and you receive lots of well-deserved attention.
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