Basic Calisthenics

Basic Calisthenics Make An Excellent Warm Up

Before you start any physical training, a proper warm up should be performed. And, in my opinion, there is no better warm up for every type of physical activity than bodyweight calisthenics. There is no other activity that can prepare your body for the multitude of movements of sport, work and life quite like bodyweight exercise.

Basic Calisthenics Make A Great Full Body Workout.

You can use bodyweight exercise to improve upper body, lower body and core strength and endurance. Plus, the rhythmic nature of some calisthenics makes them excellent heart and lung workouts. So you can get a true full body workout which includes all muscle groups and the cardiorespiratory systems. And the best part, you don’t need any equipment!

Mix Body weight Exercises With Other Forms Of Training

Just because you use some other form of training, like dumbbells, barbells and … Read the rest

Exercise Newbie Mistakes

  • Cookie Cutter Workouts. What works for one person is not necessarily going to work for the next. Just because Bobby Bicep’s routine is giving him incredible results, it does not mean the same thing is going to work for you. We are individuals. Your new workout should be designed just for you.
  • Machine Reliance. I hear it all the time; “I don’t want to hurt myself using free weights, so I’m just going to stick with machines.” Well, I know this may sound crazy, but you have a better chance of hurting yourself with a machine than you do with free weights. Most machines are designed to take your body through the same plane of movement every single rep. It’s the same movement pattern over and over and over. The end result? Repetitive strain injury. Have a qualified trainer show you how to squat or do any other type of
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Exercising While On Hold

Just a friendly word of advice: try to avoid any cardio work because when that human being finally does pick up the phone, you will sound like a weirdo or a pervert.

  • Lunges: Remember, bathing suit season is approaching. Get those legs in shape! But this is a pretty low intensity workout to do while on hold.
  • Sit-ups: The great thing about doing exercises while on hold is that it makes the time go by quicker. Pretty soon, someone will pick up and you will be on your way.
  • Walking: I know this seems rudimentary, but any movement is beneficial. This will increase the blood flow throughout your body. Studies have also shown that by walking, it will increase your awareness and fight off fatigue. This is a great tip to keep in mind on road trips, especially if you are the one driving.
  • Arm curls: For these, it is
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Benefits of Deep Breathing

Fortunately there are ways in which we can feel better about ourselves, calm our thoughts and generally improve our wellbeing, without even moving from our desk. We can even do it in our car before we drive to work in the morning; or maybe in bed last thing at night before we go to sleep.

The solution is deep breathing. Not only can it benefit our health, it is a quick and easy solution for reducing stress levels whenever they begin to rise. Breathing in through your nose and holding it briefly before letting the air back out through your mouth is the ideal way to do this; practising doing it slowly is the key to success.

It will help you even more if you pay attention to your environment when you do your deep breathing exercises. If your office has air conditioning, for example, you will improve your health … Read the rest

Pregnant Women Exercise

Some Important Do’s:

  • Check with your doctor before you begin any program. He or she can advise you on a suitable exercise based on where you are in your pregnancy, and is viable based on your overall fitness.
  • Always think “safety” for you and your unborn child.
  • Pick one or more programs that suits your physical level from a number of recommended programs, to include abdominal muscles, calf stretch, light muscular endurance such as bar bells, low impact aerobics, rebounding, sit ups, slow dancing, squatting, swimming, and walking.
  • During your exercise agenda, dress appropriately, eat properly, stay hydrated, and be consistent in exercising on a daily basis.
  • Monitor your progress on a daily basis, and modify or stop the exercise if you experience extreme fatigue or discomfort.
  • Be sure to get a good night’s sleep every day.

Some Important Don’ts:

  • Don’t do jerky, jarring, or extreme twisting movements.
  • Don’t make
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300 Spartan Movie Workout

When I first saw the movie I thought that they hired professional bodybuilders as actors. But the truth is quite different. Apparently, the actors prepared for their roles by doing what came to be known as the 300 spartan workout.

The 300 movie workout is comprised of the following exercises:

  • Pullups – 25 reps
  • Deadlifts with 135lbs – 50 reps
  • Pushups – 50 reps
  • 24-inch Box jumps – 50 reps
  • Floor wipers – 50 reps
  • 1-arm 36lbs Kettlebell Clean n Press – 50 reps
  • Pullups – 25 reps

The special thing about this workout is that you need to perform all the 300 reps in the workout one after the other without any pause. That’s right, not even a second to catch your breath. Believe me, it may be a short workout, but most people don’t do anything as intensive even if they spend a whole hour at the gym.

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Mindless Ways To Burn Calories

  • Take the stairs instead of the elevator at least once a day (in your apartment building, at work, the mall, etc.)
  • Search out the parking spot that’s the farthest away from the door. Aside from burning calories on the trek from your car to the building, you’ll always be sure to nail a parking space!
  • Shopping sprees can give you more than new wardrobes – they can help you gain muscle and shed pounds too! When walking from store to store, keep your stomach muscles tightened, tuck in your tush, and try doing bicep curls with your bags. Afraid you’ll look silly? Not at all. No one will notice your fitness moves, but they WILL notice your hot new bod!
  • Have before-bed dance parties with your honey! Turn on the tunes and twist your torso to all the latest grooves. Incorporate some sexy moves to put the two of you
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WorkOut After 40

  1. Make it a point to devote a bit more time to your warm-up and cool-down sessions. This will work wonders when it comes to soreness, joint health AND flexibility. When you’re over 40, not doing it is NOT an option.
  2. Shift your strength training schedule around. If you’re over 40 AND have years of strength training experience, kick back a bit on the frequency (this doesn’t, however, apply to newbies). Instead, begin substituting other types of workouts that train both cardiovascular health AND flexibility. Potential exercises to choose from (feel free to mix and match…) include: running, cycling, martial arts, yoga and even Olympic weightlifting (which is a great way to increase your balance, flexibility and your range of motion.)
  3. Looking to boost your testosterone levels? One way to accomplish your goal is to opt for multi-joint exercises that you can perform with low to moderate (a range of 3-8)
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About Iron Plated Shoulders

Side Dumbbell Raises

Stand straight with your elbows slightly bent and arms at your side with palms facing your side/hip raise the dumbbells (together) to the side until your elbow is slightly above the shoulder level. Rotate the shoulder forward slightly (as if pouring milk from a jug).

Front Dumbbell Raises

Standing straight with your elbows slightly bent and arms in front of your body with palms facing your abdomen, raise the dumbbells (alternating) toward the front and slightly inward until the weight is in front of your nose.

Rear Dumbbell Raises

Sit on a bench or chair and bend forward until your chest is almost on your thighs, palms facing each other touching below the bench, head upand looking forward, or from standing bend forward and rest your forehead on a bench. Raise the dumbbells (together) until they are above your shoulder level. Rotate your hands forward so that … Read the rest

Burn More Fat Without Cardio

The Fact is you can Burn Fat Without Cardio exercise at all! As shocking as it sounds, it’s true.

Myth: Cardio burns fat, weight training adds bulk

Truth: Muscle is where fat is burned, train it to adapt to stress and grow, you will burn more fat than you ever will doing cardio alone. Cardio is simply a supplement to your fat burning efforts. And 99% of ALL people do it wrong.

So many people think that they can burn fat by doing cardio alone, it’s simply not the case – not if you want to look good when it’s all said and done.

Cardio (the slow steady type you’re familiar with) has barely any true fat loss enhancement effects. It can increase your metabolism in small increments, but nothing compared to training to increase or maintain muscle size.

It’s certainly understandable if you want to begin with cardio for … Read the rest