1. Double HIIT Drills
Most gyms these days have a set of battle ropes – a thick, 20 – 30 ft length of rope, usually lurking by the cross training rig. If your gym doesn’t have them. I’d strongly recommend investing in some for home as they are so versatile and great for a whole body workout that builds muscles, strips fat and adds cardio.
Battle ropes are perfect as part of an HIIT circuit, so here are two exercises to integrate into your workouts. Low alternate: start in a low squat stance, take the ends of the ropes in each hand and alternate whipping the ropes up and down. Rope slams: take the ends of the ropes in each hand, lift both shoulder height simultaneously and slam both on the ground.
2. Drink Water, Lose Weight
Skip the bread and load up on a zero carb starter: water. Drinking 500ml of the good stuff 30 minutes prior to main meals helped people lose 2.86lb over 12 weeks, according to an article in the journal Obesity. If you extrapolate that over a year, it’s a habit that could shift 12.30lb just from quenching a faux thirst. So how much do you need a day to be healthy?
By Formula: Daily water needs = bodyweight in lbs x 0.66 = ounces of water per day
By Feel: New research at Monash University found your swallowing reflex is inhibited once enough water has been consumed. Simple!
Original article by Max Cotton
Everyone is entitled to a good grunt, especially during the last rep of a set of if they are shooting for a new max. Philadelphia’s Drexel University researchers found that grunting during a lift can create a 10% increase in force, so cut the guy a little slack, just not too much.
However, there are the meatheads who are hell-bent on verbalising every rep sound like Sharapova serving on the centre court. To make it worse, they have proven not to be afraid of verbalising their aggression, making it risky to ask them to dial down the volume. The solution demands a little fishing.
First, memorise this stat: clenching your jaw on a mouth guard improves your rate of force development by 19%, according to an article in the Journal of Strength and Conditioning Research. That means your muscles got from zero to 100 faster, which helps you lift significantly more weight. Then get a super thin clear mouth guard and train next to the grunter. Fiddle insistently with your guard in front of him, especially before your biggest lift. this is your bait. when he asks – and he will – recount the stat and tell him how much it has helped you. He will probably have one by the next day and won’t be able to grunt quite as loudly with all the biting down.
Featured photo: Steph Curry (NBA Player)
Original article by Ray Klerck
To challenge the body to change, it is important to have an array of training methods to use. Unilateral training is a necessity to enhance force production, avoid compensation issues while lifting and engage more muscles. Unilateral training means using one limb to perform a weighted exercise or stabilising a load on only one side of the body. Lifting weight with one side of the body recruits more of the stabiliser muscles often neglected during bilateral training (means using both limbs or even weight distribution).
More calories get burnt and there is a more even distribution of strength throughout the body, decreasing overcompensation patterns and injury. The body’s mechanics are greatly improved with the synergy of these muscles, increasing coordination and more seamless movements for athletic performance.
With unilateral movements, you will build more strength without having to load the body with heavier weights. Give it a try!
Here is an example of a unilateral routine for the full body. You can download the full unilateral training routine for each muscle group here.
Featured photo: Ryan Terry (IFBB Pro)
Original article by Lindsay Kent (Former Junior Olympian)