Some reading information for you guys...if you work in the fitness industry or are well read, these will seem really obvious. For my friends who work regular 9-5 jobs (probably 7a-6p), this stuff may help you steer clear of some previously shitty advice.
1. When you do abs, don't do sit ups and crunches. As new research comes out, the abs are designed to prevent movement of the spine, not create it. This means you want to be doing things like planks, bridges, roll outs, etc. Not only will you be improving your body's performance, but it has also been shown that these exercises activate more muscle fibers, aka are better suited for building your washboard.
2. Don't take a routine out of a magazine and haphazardly follow it. Think about things like: Do I know how to do this exercise? Do I know what they even mean? Do I need 10 sets for just arms? Does my gym have this equipment? Is this move too advanced or easy for me? I would rather see you grab some tid bits from here and slowly add them to your repertoire than to dive into some other stuff. Take the time to learn how to do things correctly.
3. Don't do "straight sets" any more. Example: a straight set would be to see 3 x 10 on lat pull down and do it like this, Do 1 set rest 2 minutes, Do another set and so on. Pair that exercise with a different type of movement, cut down your rest and get your breathing going a bit. You will crank up your ability to burn calories during resistance training.
4. Do more resistance training than "cardio". You burn more calories doing total body lifts than treadmill or elliptical work. Plus it isn't as boring, will help you shed fat, and build muscle (harden up those soft areas).
5. The best exercise for your six pack is "fork put downs".
TS
1 comment:
Brilliant,I would like to do that exercise. thank you!
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