Lie Detectors And Fitness Trackers
It may seem surprising, but lie detectors were the first step towards the fitness tracker technology we use today. Lie detectors, or polygraph tests, were invented around 1921. They were the first piece of technology that could detect a person's blood pressure and pulse by measuring their galvanic system response (GSR).
This GSR technology is still used today in fitness trackers that feature sensors that detect whether you're not you've been staying active. Those friendly little reminders that you haven't reached your recommended number of steps for the day? Those are rooted in GSR technology.
Counting Steps
We all know that reaching that goal of 10,000 steps per day is important for staying healthy, but have you ever wondered how fitness trackers count those steps and why 10,000 is the magic number?
It all dates back to 1965, when Japanese professor Dr. Yoshiro Hatana determined that 10,000 was the optimal number of daily steps to reach to maintain a healthy weight. After settling on the 10,000 number, he created the pedometer, which is a device that measures each step you take. Almost all fitness trackers you find on the market today have a pedometer included.
GPS and Bill Clinton
What do former President Bill Clinton and the Global Positioning System (GPS) have in common? In 1996, President Clinton gave the go-ahead for the 29-satellite constellation that provides the necessary data that makes GPS function available to civilians.
Without this technology, you wouldn't be able to map your walks and runs that you enjoy sharing on social media and fitness apps. Many fitness trackers now have this technology included or offer the option to download an application for it.
Becoming A Part Of History
If you haven't yet purchased a fitness tracker, now's the perfect time. With the warm weather finally here, you can get the most out of all of your fitness tracker's features. We have several fitness trackers on our website that will help you reach your fitness goals.
]]>1. The band is the most important feature. Many people think the cup is where most of the support lies with bra, but for a sports bra, most of the support comes from the band. A band should fit securely against the skin and you shouldn't be able to pull it more than an inch away from the skin. If you can, size down to the next band size.
2. Individual cups are best for larger breasts. Sports bra cups come in two variations- compression and encapsulation. Compression bras have a straight-across, shelf style where the breasts are pushed together. Encapsulation bras have individual cups for each breast, which is ideal for larger cups sizes.
3. The cup should hold the entire breast. While some regular bras encourage some spillage, sports bras should hold the entire breast. If any spillage occurs at the top, go up another cup size.
4. Racerback styles are better for smaller cup sizes. Smaller sizes don't need as much support, so racerback styles are an ideal choice. They hold the breasts closer to the chest but don't distribute weight very evenly. Wide shoulder straps are better for larger cup sizes because they evenly distribute weight and provide the support necessary.
5. A sports bra with a clasp is more supportive than a pullover. A lot of traditional sports bras are pullover style and don't need to be clasped in the front or back. While these are suitable for wear, a sports bra with a clasp provides more support than a pullover style. Clasped sports bras can be adjusted for a custom fit at the band, where most of the support comes from.
You'll find several great styles of sports bras on our website in a variety of sizes. From pullover to front clasp to racerback, we've got all the sports bras you need to elevate your workout routine. We also have handy size guides available on our website to help you find the perfect size for your body's specific measurements.
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Compression leggings are ideal for those with low blood pressure or those who want to keep their blood circulating properly during a workout. These types of leggings are tighter in the calves, promoting blood flow by compressing the legs. This gets the blood flowing faster to your heart and other vital organs so you get the most out of your workout.
If you find your pants constantly sliding down your hips and are tired of having to pull them back up, leggings are the answer. They are tighter in the midsection so they hug your body, making them less likely to fall down.
Wearing a belt while working out simply isn't comfortable, so leggings are the best option. High waisted leggings are even better since they sit well above the hips, making them even more likely to stay put.
One of the first rules of working out is to wear form-fitting clothing. Loose, baggy clothing can become entangled in workout equipment, increasing the chance of an injury occurring. Leggings are tight and hug the body, so there isn't any excess fabric to become hooked on equipment.
Sweats are heavy and often made of cotton, which can turn soggy and uncomfortable when you sweat. Leggings are typically made from polyester, rayon, and spandex, which wicks moisture away from the body and keeps you cooler, drier, and more comfortable. You can even purchase leggings that are specifically made from moisture-wicking fabrics. Mesh is another good option as it allows air to flow in and around the skin, keeping it drier.
Let's face it, those baggy sweats don't show off any of the hard work you've been putting in at the gym. Leggings show off all those gains, making you look even better. You're working hard, so you deserve to show off a little.
We have so many awesome leggings on our website that you are sure to love. You'll look great and feel so good in them that they may even encourage you to work out more often!
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How Loose Is Too Loose?
Loose, comfortable clothing is ideal for most workouts, but sometimes loose clothing can actually pose a hazard. For instance, if you're biking or using machinery that loose clothing can get stuck in, you will want to wear something form-fitting but still flexible like biker shorts or leggings. If loose clothing becomes entangled in workout equipment, it could result in serious injury.
How To Keep The Sweat Away
Sweat is a good thing during a workout. It means your body is moving and calories are being burned. But it can also make you very uncomfortable if that sweat sits on your skin. Certain clothing can actually draw that sweat away from the body, often referred to as "moisture-wicking" clothing.
Materials like mesh and polypropylene are two of the types of fabrics that help wick moisture away from the body during a workout. Cotton, although comfortable, actually absorbs sweat and can make the clothing heavy and cumbersome during a workout. Never wear non-breathable fabrics like rubber or plastic during a workout as these can keep heat and sweat trapped and raise your body temperature to a dangerous level.
Keeping The Seasons In Mind
If you exercise outdoors, you'll want to make sure you dress for the weather. The warm months of spring and summer call for lightweight fabrics and minimal coverage to keep your body cool and comfortable during a workout.
The colder months of fall and winter require heavier fabrics or layers of clothing that can be removed as you advance throughout your workout and your body temperature rises. Although not ideal, you can still exercise in the rain and snow- just ensure your body is properly protected from the elements with the appropriate outerwear.
On our website, you'll find everything you need to keep you comfortable during a workout. From leggings to track suits to running shoes, we've got it all. Get the most out of your workout by picking up some cool new gear.
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1. Pelvic Tilts
This pose works out the lower abs, thighs, and buttocks. To start, lie flat on your back with your knees slightly bent. Lift your pelvis up off the floor and hold for 2 breaths, then slowly lower your pelvis back down. Repeat 25 times.
2. Cat-Cow
Get on all fours with your hands shoulder-width apart. Start with a flat back and then slowly arch your back, like a surprised cat. Once you feel a stretch in your lower back, slowly lower your back back down until it's flat, like a cow. Repeat 15 times.
3. Warrior
Stand in a lunge position with your feet firmly planted on the ground. Raise your arms up towards the sky until you bring your hands together, in a praying motion. Hold that pose for 5 breaths and release your arms down to your sides. Switch legs and repeat the pose.
4. Tree Pose
Balance on one leg and bend the other leg up towards your knee on a sideways slant until your foot is resting on your inner thigh. As you bring your foot to your thigh, pull your hands inward in a praying pose in front of your chest. Hold this pose for 5 breaths and release. Repeat the pose on the opposite leg.
5. Child's Pose
Finish off your yoga stretch with this relaxing pose. Get on the ground with your legs tucked underneath your body and fold the upper half of your body towards the ground. You can either wrap your arms around your body or hold them at your sides. Let your head fall towards the ground and hold this pose for 5 breaths.
Yoga Essentials You'll Need:
Yoga doesn't require many tools, but you should have a comfortable pair of leggings, a tank top or t-shirt, and a yoga mat. You might also want to have a fitness tracker and water bottle. You'll find many of these yoga items on our website.
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1. Basketball Shoes
Basketball shoes are different than traditional running shoes as they are specifically designed to absorb shock as players jump and run down the court. They are also made to cover the ankle, providing more stability to prevent ankle injuries. While they are still just as flexible as other fitness shoes, they are a bit heavier and bulkier in order to provide all the things that basketball players need to stay safe.
2. Basketball Shorts
No one wants to play basketball in jeans or trousers, so you'll need a comfortable pair of basketball shorts. Basketball shorts are usually longer and hit below the knee, offering plenty of coverage during play while still keeping you cool. To keep even cooler, many basketball shorts are made from lightweight, breathable material like mesh or cotton.
3. Tank Top
Most basketball players wear tank tops versus a short sleeve or long sleeve t-shirt. A tank top keeps you cool, which is important since basketball can really have you working up a sweat. It also prohibits other players from pulling on your sleeves when you have the ball in your hand which may result in a foul.
4. Fitness Tracker
You'll want to keep track of all those steps you're accruing while playing basketball, and the best way to do that is with a fitness tracker. Fitness trackers can also monitor things like your heart rate, blood pressure, and even sleep patterns.
5. Fitness Bag
With all that new basketball gear, you'll need someplace to store it. A fitness bag is the best place for it as it has plenty of compartments to keep your gear safe while you play.
Even though the world is mourning the loss of this beloved basketball star, there are many ways you can honor his legacy. These five basketball essentials will help you achieve one of the best options- playing the game he loved.
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The History Of The Mermaid
Mermaids were around in folklore long before "The Little Mermaid" movie premiered. Greek mythology often depicted these half woman/half fish creatures as goddesses. Some mermaid goddesses appeared when natural disasters like floods and tornadoes occurred while other mermaid goddesses appeared when good things happened- like a couple falling in love.
Why Leggings Are The Best Workout Attire
Leggings are form-fitting and stretchy, making them super comfortable attire to wear while working out. They are also great safety-wise because there's no excess fabric that can become entangled in workout equipment. Looser garments, like sweatpants and gym shorts, can sometimes become entangled and cause injury.
Leggings also create some compression in the legs which keeps blood flowing while you're working out. This increases the intensity of the workout, thus yielding faster results.
Merging Mermaids And Leggings
The whole idea of a mermaid is that it's half woman/half fish with the top half being human and the bottom half being a fish tail. Fish tails look different than legs in that there's just one limb instead of two.
Merging a mermaid tail with leggings is no small feat, but by placing fish scales on the leggings and a fin design at the bottom, it creates dimension and the illusion that the legs are a tail and not two separate limbs. The end result is the coolest pair of leggings you'll ever find at the gym and workout attire that is sure to have people asking you where you got them from.
Where To Find Mermaid Leggings
You can find this awesome workout gear right on our website. We have so many colors and styles to choose from, including pastels and golds, high waisted, and even 3D prints.
You'll love our mermaid leggings and will appreciate the fun vibes they bring to your workout. Channel your inner mermaid and order a few pairs to up your workout game and bring your mermaid dreams to life.
]]>1. Push Ups
The upper body is a great place to start when working out. Push ups have been proven to tone the arms and upper back and don't require a lot of practice. A yoga mat provides cushioning from the hard floor. To begin, place your hands shoulder-width apart and firmly planted on the ground. Lock your toes in place and raise your entire body off the ground a few inches, then slowly lower yourself back down. Repeat 20-30 times.
2. Planks
A plank is similar to a push up, except you keep your body raised for an extended period of time. To achieve this, keep your core tight by pulling your belly button in inward towards your spine. Try to hold this pose for 1 to 2 minutes and work your way up to longer periods of time the more you do it.
3. Mountain Climbers
Taking another cue from the push up and plank exercises, mountain climbers start off in a similar position but instead of holding your body firmly, you pull one leg in towards your chest at a time, essentially climbing in place. Repeat with the opposite leg and continue rotating legs until you've performed 50-60 reps.
4. Crunches
Continue working on your core with a simple, yet effective crunch. Lie flat on your back and pull your knees halfway in towards your buttocks, creating a bridge. Lock your hands firmly behind your head and slowly raise your head and upper back off the ground, using your abdominal muscles. Repeat 50-75 times, depending on your fitness level.
We have several yoga mats on our website that are perfect for these exercises. Create your own workout space at home with a comfortable yoga mat that will make your workouts even more effective. Keeping up with your fitness routine is one of the best ways to stay healthy.
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Move Freely
Yoga involves a lot of wide, intense movements that are held for extended periods of time. Wearing restrictive clothing isn't ideal for these types of movements. Clothing that is too loose can become entangled during certain movements and lead to injury. Yoga shirts are specifically made to fit the body just right, so that you can freely move during yoga poses, but not trip or have clothing become bunched up while you're working out.
Stay Cool
Unless you're participating in a "hot yoga" session, you'll want to stay cool during your workout. Overheating can lead to a loss of motivation or an inability to perform poses correctly. Yoga shirts are made from breathable fabrics like mesh, spandex, and polyester, so air flows in and around every part of the body while you're working out. This keeps you cool and dry, no matter how hard you're working out.
Look the Part
If you really want to up your yoga game, you want to look the part. A plain old t-shirt and sweat pants just don't give you the same, powerful feeling that a great pair of yoga leggings and a yoga shirt do. You'll feel more comfortable in your yoga shirt, whether you're working out at home or in the gym. Even if you're just starting out with yoga, you'll look like you've been doing it for years if you dress properly.
Easy Cleanup
Let's face it, yoga is exercise and exercise means you're going to sweat. Smelly yoga clothes don't have to be a pain to clean. Yoga shirts are made from machine-washable fabric that is easy-to-clean and can be dried either in the clothes dryer or laid flat to dry. The ease of cleanup will allow you to wash your yoga shirt faster so you can be ready for your next workout.
You'll find several styles of yoga shirts on our website. Long sleeve, tank tops, breathable mesh fabric, and more appealing options are available. Purchase one for your next yoga workout.
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1. Your feet won't get hot.
If you enjoy wearing sneakers year round, but dislike when your feet get hot in the summer, breathable shoes can help with that. Breathable shoes are usually made from a mesh material that's woven together, leaving tiny holes in between. These holes allow air to flow through, keeping the feet cool even on the hottest days. Pair breathable shoes with breathable socks for even more comfort.
2. You'll avoid sweaty feet.
Feet stuck inside of non-breathable materials like leather and suede can end up getting quite sweaty, even when it's not hot outside. Breathable shoes allow air to flow in, wicking moisture away from the feet and keeping them dry. Sweaty feet can become smelly and can even lead to problems like athlete's foot.
3. You won't need to purchase shoe deodorizers.
Sweaty feet can lead to very smelly feet, but breathable shoes can help you avoid all that. If you're tired of investing in expensive shoe deodorizers or constantly pouring baking soda into your shoes, give breathable shoes a try and see if it solves your smelly shoe problem.
4. Your shoes will last longer.
If you've ever ruined a good pair of shoes because they smell too much or have become warped inside from so much moisture, you know the disappointment and frustration that comes along with that. Since breathable shoes are less likely to become smelly and wet, they tend to last longer than those that aren't breathable. This can save you a ton of money, especially if you spend a lot of money on pricey sneakers.
5. You'll enjoy your workouts more.
Working out with hot, sweaty feet can be very uncomfortable. Breathable shoes allow you to focus more on your workout and less on your feet. They're an essential item for anyone interested in fitness.
Give your workout a boost by buying a pair of breathable shoes. We've got several options on our website that look great and will keep your feet cool and dry all day long. They're shoes that are guaranteed to make your feet happy.
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1. Snapback Hat
This hat has a flat brim and a high profile. It can be adjusted in the back with a snap closure. A variation of the snapback hat that features mesh in the rear of the hat is sometimes referred to as a trucker hat.
2. Adjustable Hat
An adjustable hat has a soft structure with a low profile. The brim is curved and the back features a velcro closure that allows the wearer to create a custom fit.
3. Fitted Hat
Fitted hats are not adjustable, but they come in a variety of sizes so that they specifically fit the wearer's head. They can feature a curved or flat brim and they have a high profile with a firm structure.
3. Flexfit Hat
A flexfit hat is a cross between a fitted hat and an adjustable hat. Instead of featuring a velcro or snap closure at the rear, it has stretchy material like Lycra or rubber woven into the hat to create a custom fit. The brim can be either curved or flat and the structure is usually firm with a high profile.
Baseball Caps And Baseball
Baseball caps were originally created for baseball players to wear as part of their uniform. The brim helps to keep the sun out of their eyes while playing. The first baseball hats were more of a soft, floppy style with a shorter brim.
The logo on the baseball cap helps to identify the team. The cap may also feature the team's colors so the players are more easily identifiable. Baseball caps for players have changed drastically over the years to accommodate more safety features. They are now reinforced to protect the player's from a concussion when they receive a ball or bat to the head.
We have dozens of great baseball caps on our website in all of these different styles. Whether you're looking for the traditional adjustable baseball cap or the more modern fitted style, we've got all the styles you need to add to your baseball cap collection.
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1. Breathable Upper
Exercising can make feet sweat. Exercising in the heat makes that problem even worse. Breathable uppers made from a material such as mesh allows air to flow in and around the foot, keeping them cooler and drier.
2. Rubber Outsole
Safety is important when running outside, especially in wet conditions. Rubber outsoles provide the best traction on slippery surfaces. They grip the ground firmly so you're less likely to slip and fall if you're running in the rain. It's also a good feature to have in the winter months when ice and snow might be a factor.
3. Midsole Cushioning
The midsole is where a majority of the pressure is placed when running, so having added cushioning there is crucial to avoid painful, sore feet. Firm cushioning that provides superior shock absorption and bounces back quickly is preferred over soft cushioning that might cave under the weight of your body as you run.
4. Roomy Toebox
As you run, your feet flatten out from the force of your movements. A roomy toebox helps prevent things like blisters, corns, and calluses from forming after a run. Toeboxes should allow enough room to freely wiggle the toes and have at least an inch of space between the top of the toe and the front of the shoe.
5. Removable Insole
If you suffer from flat feet or high arches, you may need additional arch support in your running shoes. Insoles that are removable allow you to put the additional arch supports in the shoe without adding extra height. Whether you own custom orthotics or over-the-counter arch supports, this is a convenient feature to have.
The right pair of running shoes can greatly impact your overall running experience. Your feet will be more comfortable during and after your run, making you more likely to push yourself even further towards your fitness goals. We have dozens of great running shoes on our website for you to explore.
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Paul Rudd is the marvelous Marvel star of this film, which is funny since he isn't your typical action hero. He's been in plenty of comedy movies such as I Love You, Man, The 40-Year-Old Virgin, and Anchorman. In these movies, he's your average funny guy. But in Ant-Man and the Wasp, his physique is starkly different, which goes to show how hard work and effort can help you to truly transform your body.
So, how did Paul Rudd achieve his muscular frame? As mentioned earlier, it took time and effort. However, if you feel like you have the dedication and willpower, you too can go from a funny guy to a superhero. Here are some important tips to remember when it comes to obtaining a nearly superhuman body.
Tip 1: Be Patient
Unless you're already jacked to begin with, it's going to take a substantial amount of time to get as cut as a superhero celebrity in a movie. As a matter of fact, it took Paul Rudd an entire year before he could begin shooting the movie Ant-Man and the Wasp. With that being said, his personal trainer Brendan Johnston mentioned that Paul Rudd was extremely dedicated to his workout. Brendan Johnston referred to it as "relentless" and even stated that he would wake up at five in the morning to get started.
Tip 2: Find a Personal Trainer
Now that you've come to the realization that this won't be an overnight affair, make sure you look into an awesome personal trainer. If you truly want a superhero bod, it's worth the money to invest in one. A personal trainer can range from about twenty-five to seventy-five dollars per session, so try to shop around to find one that works the best with your budget.
Tip 3: Incorporate Paul Rudd-Approved Workouts
In case you can't afford a personal trainer, we've found the exercises that Paul Rudd used before he went on set to film Ant-Man and the Wasp. You can choose to either ask your personal trainer to use these exercises, or you can simply do them on your own. However, your personal trainer will be able to offer more insight on which exercises will truly help you look more superhuman. Here are some of the essential Paul Rudd exercises.
Circuit 1
First exercise: dumbbell bench press
What you'll need: a bench and dumbbells
How many sets: none
How many reps: ten
Second exercise: dumbbell bent over row
What you'll need: dumbbells
How many sets: ten
How many reps: ten
Third exercise: V-up
What you'll need: none
How many sets: none
How many reps: twenty-five
Fourth exercise: V-up
What you'll need: a jump rope
How many sets: none
How many reps: thirty seconds
Circuit 2
First exercise: dumbbell flye
What you'll need: dumbbells
How many sets: none
How many reps: ten
Second exercise: weighted pull-up
What you'll need: a dip belt, pull-up bar, and weight plates
How many sets: none
How many reps: ten
Third exercise: medicine ball slam
What you'll need: a medicine ball
How many sets: none
How many reps: twenty
Fourth exercise: oblique crunches
What you'll need: a medicine ball
How many sets: none
How many reps: twenty-five on each side
If you're not familiar with these exercises, make sure to ask your personal trainer about them. He or she can help you understand them better and perform them exactly as they should be done.
Tip 4: Give your Diet some TLC
Paul Rudd didn't achieve his stellar Ant-Man body by eating potato chips, nachos, and candy. In an interview with Bon Appetit, Paul Rudd shared parts of his diet plan. It turns out that he would work out on an elliptical machine forty minutes before starting breakfast.
So, what was Paul Rudd eating for breakfast after working out extensively? That type of workout can make someone exceptionally hungry. Unfortunately, his breakfast wasn't made of anything solid: he'd sip down a protein shake made out of bananas, almond butter, and almond milk. It sure takes superhuman strength to resist the urge to eat a gigantic breakfast after a workout like that!
For lunch and dinner, Paul Rudd's diet remained similar. He'd typically be found chewing on a salad with grilled chicken and cranberries. For his dressing of choice, he would use oil and vinegar.
Of course, this diet is pretty restrictive. Depending on what you can handle, it's a really good idea to speak with your doctor or nutritionist first about this low-calorie diet. Remember, Paul Rudd was getting paid to look good. There are pretty high chances that you aren't getting paid millions of dollars to look like a superhero. The money involved is enough to make anyone want to eat like a rabbit so really think hard about what you can and cannot tolerate as far as diet restrictions go.
Tip 5: Be Realistic
If you put your mind to something, there's no reason why you can't achieve it. However, being ripped and looking like a celebrity superhero is a pretty tall order. Make sure that you're good to yourself during the process. Don't give up, either!
To look like Ant-Man, Paul Rudd worked out pretty hard. It took him one year before he could even get the results necessary to be on set. If you're ready to put your body to the test, grab a pair of fitness shorts and get started with a helpful personal trainer. Any results are good results, so make sure to be easy on yourself as you obtain a superhero bod!
]]>Step 1: Look Into Mixed Martial Arts Classes
For the first step, we highly suggest checking out mixed martial arts classes in your area. Always take a look at the company's Yelp or Google reviews to see what others have to say. If you've heard of a good review from a friend, family, or coworker, then definitely consider the class. Remember, you have to be at least eighteen years old to sign up for MMA classes, so don't forget this very critical detail.
Your MMA classes will be pretty intense, so make sure to keep a positive and open mind. With MMA you'll be learning some very exciting fighting forms, such as kickboxing, Brazilian jiu-jitsu, and grappling.
Step 2: Remember, it's MMA for a Reason
With MMA, you'll truly be learning a variety of different moves. However, it's called MMA for a reason. Because MMA prepares you with many forms of fighting, you'll be able to master the art of self-defense. You'll be well-versed with different fighting styles that will come in handy whenever you might need to throw a punch or break out of a headlock.
Step 3: Warm Up
Never underestimate the power of warming up. Before you go to your MMA classes, make sure that you're aware of how to properly warm up. Greg Jackson, one of the top MMA coaches out there, believes that warming up before a fight should include jumping jacks, lunges, and leg swings.
Of course, everybody's warm-up routine varies greatly. It's a good idea to ask your MMA instructor on their opinion of a good warm up, which they will most likely offer immediately at the beginning of class.
Step 4: Fuel Your Endurance
Since MMA is all about fighting, you need to have the endurance to tolerate anything that comes your way. To fight well, you'll need to be able to use your power in the best way possible. After all, fights are tough, and there's no denying this statement. This is where power endurance training comes into the picture.
There are power endurance training exercises for both your upper and lower body. You'll also find total body exercises for power endurance. When it comes to your upper body, popular exercises include push-ups, chest passes, and overhead passes. To work out your entire body, try the kettlebell swing, kettlebell clean, or the dumbbell thruster. You'll want to look into squat jumps, box jumps, and bounding exercises to develop your lower body for power endurance purposes.
Step 5: Focus on Nutrition
In case nutrition isn't one of your main focuses already, make sure that you're eating as healthy as you can. With that being said, don't eat too little or too much. Nutrition certainly plays a key role in your ability to fight, so make sure that you're eating well. Foods that are high in fat and sugar will leave you feeling more exhausted throughout the day, so try to avoid them as much as you can.
In the meantime, you'll want to incorporate the following foods into your diet in order to have more energy:
You can always work with a professional nutritionist to see what your caloric goals should be if you are truly serious about becoming an MMA champion. For the rest of us, a diet of two-thousand calories a day should suffice for the average male.
Step 6: Look into Plyometrics
Plyometrics are tough exercises for tough people who want to fight in the cage. They'll help you to train for your MMA fights! That's because plyometrics will help you to work out and strengthen multiple muscles at a time. This is essential for MMA training. Additionally, plyometrics will help you to achieve a higher level of endurance, which was our main focus in step four.
You might see plyometrics shortened to simply "plyos" if you decide to research this subject on your own. It's definitely worth your time to look into plyometrics because they can help improve your athletic performance. MMA fighting definitely has an element of athleticism, so bringing plyometrics into your workout is an excellent idea. However, make sure that you're pretty fit physically to begin with, because it wouldn't be difficult to twist an ankle or even sprain your knee with plyometrics.
If you're just starting out with plyometrics, then take things as slowly as possible. For beginners, this is the most important piece of advice to remember. Eventually, you'll be brought up to speed as far as traditional plyometrics exercises go, and you can start your journey fighting like an MMA champ.
No matter what your reason is to practice MMA fighting, you'll be thrilled with its many benefits. Of course, one of the most obvious benefits of MMA is learning how to fight. This will prepare you for any type of physical contact or confrontation that requires demonstrated fighting ability. Knowing how to fight will keep your mind at ease since you'll already be aware of your capabilities in case a situation gets out of hand. Additionally, you'll be burning off calories while looking incredibly fit. If you haven't already considered MMA fighting, it's in your best interest to do so. You'll be punching and kicking away like a true champion!
]]>For Your Entire Body: The Inchworm
If you're trying to enhance those muscles of yours, then you'll love the inchworm. That's because this workout routine will increase your overall strength as well as your muscular endurance. To begin this multi-joint exercise, stand up with your legs completely straight. Then, slowly bend forward so that you can touch the floor with both hands. Once you can touch the floor, walk your feet toward your hands. The exercise truly mimics that of an inchworm and is excellent for strength training. With this exercise, keep your abs in tight and your back flat. Otherwise, you'll defeat the purpose of this full-body exercise.
For Your Legs: The Wall Sit
Do you want muscular legs, or to maintain the level of muscle that you already have? If you answered yes to either question, then the wall sit exercise is perfect for you. This exercise can be done wherever there's a wall, which makes it the ideal on-the-go leg workout routine. Additionally, it targets the glute muscles, the calves, hamstrings, and quadriceps as well. To begin, find the closest wall within your vicinity. Then, stand with your back against the wall so that you can slide down into a squat position. Make sure that your knees are at a 90-degree angle and that your hamstrings are parallel to the floor. Try to hold this position for as long as you can. You'll enjoy the look of your muscular legs afterward, and you'll be able to burn off calories as well! The wall sit can come with some minor variations which can also target the arms as well, making it almost as dynamic as the inchworm.
For Your Chest and Back: Push-Ups
The good thing about this exercise is that you're probably already very familiar with it. The bad part about this exercise is that it can be difficult to do without enough strength or training. However, push-ups will make your chest and back look incredible, and they can truly be completed anywhere. To perfect the push-up, you'll want to start in a plank position. Place your hands on the ground firmly, right underneath your shoulders. Keep your toes curled into the ground on the opposite end of your hands. Make sure that your back is completely flat while your core area remains in a tightened position. Lower your body while your back stays flat and your eyes are focused in front of you so that your neck is also positioned correctly. Let your chest barely touch the floor as you keep your entire back and neck straightened. Push up and down until you can reach ten to twenty reps in a row. Remember, a common mistake with push-ups is to allow your lower body to sag, but try your very best to keep your back straight while you complete this amazing workout routine for your chest and back.
For Your Arms: Arm Circles
This exercise might remind you of elementary gym class, but that's okay. There was a reason why it was studied when you were a youngster! Arm circles are very easy to do but provide enormous benefits. Out of all of the exercises on this list, arm circles are probably the best option for anyone who's constantly on the move and requires a portable type of workout routine. To begin, you'll want to stand up straight with your arms by your sides. Then, you'll want to extend your arms out from your sides so that they are perpendicular to your torso. Once in this position, move your arms in a circular motion, sweeping about a foot in diameter. Circulate your arms while focusing on your breathing for about ten seconds in one direction and then reverse the direction you began with. Every ten seconds of an arm circle is the equivalent of one rep. With regular arm circles incorporated into your daily routine, it's entirely possible to notice some muscular definition in addition to the muscles you're already proud to call your own.
For Your Core: Crunches
You're probably very familiar with crunches, but there's definitely a form that works the best. We recommend finding a good place on the floor to lie your back down on. After you're situated, cross your arms over your chest. Make sure that your feet are flat on the floor and are parallel to your hips. Curl your abdominal muscles inward as your head, neck, and shoulder blades rise up from the floor. Make sure that you can feel the burn in your abdominal muscles – otherwise, the exercise isn't working as well as it should. Crunches should be performed as though you're curling in your body, so try not to overstretch your body. They can easily be performed while wearing a men's fitness outfit, or any outfit for that matter.
Working out is very beneficial for not only your body but for your mind as well. Since endorphins are released in the brain when you work out, you'll more than likely notice an elevation in your mood. If you've been eager to work out but you've found yourself pressed for time, these workout routines can truly be performed anywhere and at any time, as long as you're ambitious enough to complete them.
]]>Surfing
Surf's up! Most of us picture fit and sun-kissed types who surf those righteous waves, and it's for a good reason. If you're heading to the beach this summer, you can rely on surfing as a great alternative to working out at the gym. That's because you'll burn off calories and build strength in your legs as you run to catch the waves. Surfing provides an awesome core workout, too. Since surfing requires you to hold your upper body forward in front of your legs, you're working out your abdominal area fairly rigorously. This aerobic exercise will keep you on your toes – literally. Paddling is an intense workout in itself, so surfing consistently over the summer will help you to get a true beach body. When you surf for an hour, you burn off roughly 400 to 500 calories. With these numbers, it might be time for you to invest in some sweet surf shorts and a surfboard.
Waterskiing
Interested in picking up an exciting new hobby that will help you burn off some calories? You'll probably love waterskiing. Although you are being pulled by a motor, it's still a sport that requires core and upper body strength. One of the greatest parts about waterskiing is that you'll burn up to 500 calories an hour while having fun. Who says staying in shape has to be painful and boring? Waterskiing is proof that you can stay buff while having a blast.
Hiking
This summer, you can easily enjoy some of the sights that your state has to offer by hiking at local parks or by seeking out new and unexplored territory. When you go hiking, make sure to bring a backpack with you to keep any bottled water, sunscreen, or protein bars close at hand. The act of hiking can burn off a total of 400 to 440 calories in an hour, so you can enjoy the captivating scenery while getting a good gym-free workout. A general rule of thumb is that the more you weigh, the more calories you'll burn off while hiking, as with many of the other excercies listed here. If you've been searching for a good way to start your workout routine without going to the gym, hiking is an excellent choice.
Swimming
This summer, you'll want to become friends with the neighbors who own a pool, because swimming is a great source of burning off calories. Did you know that you can burn an average of 500 to 700 calories while swimming? Of course, this mostly depends on how quickly you swim for, but you can enjoy the summer sun while swimming at a moderate pace as an alternative to working out at the gym. You can even hang out with your friends while you get your swim on. By swimming freestyle, you can tone your glutes, abs, and shoulders. Doesn't sound too shabby, does it?
Touring the City
Do you live near a major city? If you do, it's a good idea to take a tour of that city, especially if you've never been there. You can plan different adventures and places to visit, as long as they're all on foot. Of course, if you plan on touring places to eat in the city, you should aim for healthy options so that you don't defeat the purpose of walking in the city on foot. Some cities offer bikes that you can rent for the day as well, so you can enjoy your time sightseeing while cycling. If you mix up walking and cycling, you'll have a nice active day full of new adventure in an unexplored city. You might even meet some new people if that's something of interest to you. You can take the train home to relax and recuperate from your tour as well; just make sure to pack your headphones and have your favorite playlists ready to listen to on Spotify.
This summer, take full advantage of creating experiences and lasting memories by engaging in worthwhile physical activities. You'll be glad to be outdoors trying out a new hobby rather than sitting inside and watching television, although that certainly has its time and place. If the gym isn't your favorite place, then you're under no obligation to go. Luckily, going to the gym isn't the only way you can lose weight and build muscle. You can still obtain some solid abs and muscle definition by keeping yourself physically active with fun summer hobbies. Get out there and bask in the glow of the sun this summer while effortlessly achieving a more athletic body! You'll be proud of the results.
]]>If you've noticed that those bulky muscles you're fantasizing about haven't yet come to fruition, we've got a few tricks up our sleeves. This how-to guide will help you to achieve better muscle definition as you're wearing your fitness shorts so that you can wave goodbye to your dreaded hardgainer days. Are you ready for incredible muscles that can't be beat?! If you are, then put on your best bodybuilding outfit, because we've got the important details that'll help you get bulkier!
1. Get stronger by lifting heavier weights.
You might be thinking, "Oh, well, duh!" But seriously, get yourself started on heavier weights. Don't become comfortable with your current workout settings: go harder. Unless it's your first week back at the gym, you're going to want to gradually increase the weight of your workout machinery. More strength will result in more muscle. That's because you need more muscle to handle heavier weights. We're sure you've heard the saying, "No pain, no gain." Well, it's true. You'll feel a bit of soreness at first, but it's definitely worth it in the long run. At the same time, don't overdo it. If you don't think you can handle it at first, ease into it. Eventually, your body will adapt.
2. Eat more!
It's rare in this day and age – especially for people in the United States, where two out of every three American men are considered obese – to hear the phrase, "Eat more!" In this case, we mean it. Go ahead, eat another plate. You'll not only enjoy it, but you'll be able to focus on turning that food into muscle mass down the road. Believe it or not, if you're trying to build more muscle, you can eat a grand total of (drum roll please…) three thousand whopping calories. Yes, you read that correctly! Just make sure you don't sit around all day with that many calories in your belly, because then it can turn into love handles…not muscular triceps.
When you eat, make sure it's packed with protein. How much protein? One gram per pound of body weight a day should suffice. High-protein foods include eggs, lentil, quinoa, turkey, and almonds. You'll want to eat five to six times a day, too. That's because the more you eat, the faster your metabolism will be. It'll also provide you with the strength you need to build those gigantic muscles!
Speaking of eating more, you're going to drink more water as well. When you go to the gym, make sure to bring a water bottle with you.
3. Consult with a fitness expert.
If you've done your research but you still feel a bit unsure of how to go about gaining more muscle, your best bet is to speak with a fitness expert such as a personal trainer just in case. Besides, we're all unique snowflakes, so your body might need more attention. The transition to becoming a muscular stud won't happen overnight, so you'd benefit tremendously from speaking with someone who can work with your personal goals. He or she can teach you about how many calories you should be eating a day, which workout routines are ideal for you, and so on. Plus, a one-on-one expert never hurt anybody!
4. Set realistic expectations.
Don't compare yourself to others. It might be hard not to become focused on looking like a celebrity, but that type of effort takes a tremendous amount of time. Besides, celebrities get paid to look good. They're given a ton of time each day to work out and build that muscle. This might seem obvious, but many of us tend to get disheartened at the thought that results are far away, when in reality, they're not. It just takes time, effort, and patience. You'll reach your goals as long as you stay strong, which will start to show in your muscles!
5. Focus on compound exercises.
What is a compound exercise, you might ask? In its simplest explanation, it's an exercise that works out multiple areas of the body. Some great examples of compound exercises include the following:
That's just a general idea. However, squats seem to be at the very top of the compound exercise list, considering they work out your quads, abs, hamstrings, and calves. If you're looking forward to gaining that muscle mass, then make sure to include squats in your regimen.
6. Consider supplements.
There are many supplements out there that can help you gain muscle naturally. Here are just a few:
Gaining muscle is all about the hustle! Make sure that you have time to dedicate toward your muscle goals. Don't forget to rest between days as you work out, because your body needs to recover before it can produce more muscle. Before you know it, you'll become a regular Hercules. Once you do, don't forget to flex your stuff!
]]>One common reason why many of us work out is to obtain the ever-attractive six-pack – and no, we're not talking about beer! If you want a firmer abdomen area, we're here to help. With summer only two months away, there are very high chances that you will be basking in the sun shirtless while standing on some soft sand at the beach. If you want to be looking good while you're enjoying the sun, working out to gain a six-pack is definitely a good goal. Don't worry about the workload: getting a six-pack is actually much easier than you think, as long as you're ready to commit! Here is a helpful how-to guide on getting started.
1. Focus on Nutrition and Caloric Intake
That's right, folks – you're going to have to focus on your nutrition to get that six-pack. This isn't such a bad thing, since you'll be paying careful consideration to what you put into your body and how much of it you consume. This will ultimately make you a healthier person, after all. If your diet consists of grease, carbohydrates, and excessive calories with little to no nutritional value, you're not going to see results. It's a sad but necessary truth. However, with a little bit of dedication and awareness, you can make smart nutrition choices.
Let's focus on the basics: according to Healthline.com, men need to eat an average of 2500 calories a day to maintain their weight. Of course, this can change depending on your current weight and height, but it's a good starting point. Try not to exceed this amount of calories a day. If you are overweight, it's best that you consult with a nutritionist or doctor on how many calories a day you should eat. In the meantime, here are some good diet pointers to consider for when you're trying to get that six-pack.
Eat at least six times a day. Yep, you read that correctly! You can eat up to six times a day, with three hours in between. Try to stock up on some healthy snacks and look into diets that include protein for breakfast, lunch, and dinner. Delicious snack options include avocado, olives, and nuts.
Speaking of breakfast, you'll want to start off this important meal with some oatmeal or rye bread, accompanied by a piece of fruit. For lunch, you can choose a potato served with brown rice or quinoa, just to get an idea of your available options. Also, make sure to eat your vegetables, but avoid any veggies that are starchy. You can enjoy healthy food options such as chicken, fish, and eggs as you typically would. Additionally, you're going to want to become familiar with post workout shakes as well. These will help with tissue regeneration and can stabilize your blood sugar.
Whenever you're at the gym, make sure to bring plenty of water with you as well to stay hydrated. Water is important to drink throughout the day, so don't forget to stock up!
2. Dress for Fitness Success
Healthline released an article about how it pays to dress well for the gym. In the article, it mentions that nine out of ten people feel motivated to work out simply by putting on their workout gear. According to the article, wearing "good" gym clothes helped the health-conscious achieve their weight loss and bodybuilding goals. The article also suggests that performance-based workout attire helped gym-goers push themselves harder. Our fitness shorts selection can help you to get to work on the six-pack you're after. You'll look and feel good when you're working out, which is very important when it comes to achieving your fitness aspirations. Since it's warmer out, don't forget how important it is to wear weather-appropriate clothing! You'll want to wear something like our bodybuilding fitness shorts so that you don't overheat while you're lifting those weights.
3. Become Familiarized with Six-Pack Enhancing Workout Routines
Now that you're ready to work out and see the results of your hard labor, you'll want to focus on the essential exercises that will help you to gain that impressive six-pack.
Push-ups are one of the best exercises you can do to gain a six-pack. These can even be completed in the comfort of your own home. You can do push-ups to get yourself started before working on other exercises at the gym. It's a good way to stretch your body before a long workout session.
Once you're at the gym, a good idea is to head over to the barbells so you can get yourself started on some overhead squats. This exercise focuses directly on your midsection, making is stronger and firmer. Hold your hands at the ends of the barbell and lift it up to your chest. Then raise it over your head as you retract your shoulders to hold the weight. You'll want to keep both your arms and your back straight while bending your knees as you lift. Repeat this exercise ten to fifteen times for three to four sets. This exercise will definitely take some time to get used to, so don't push yourself too hard if you're a beginner!
Another good go-to workout is the trusty treadmill. If you want to get a nice six-pack while going on the treadmill, make sure to go on it with the highest possible incline. Having the treadmill set to a high incline will target your abdomen area. Try to work out on the treadmill for a total of thirty to forty-five minutes at least three times a week for best results.
Believe it or not, a six-pack is easier to gain than you thought! As long as you're dedicated to fitness and you're ready to commit, you're good to go! Another easy way to learn how to obtain a six-pack is by going to your local gym and consulting with a personal trainer. Just make sure to stay away from empty and excessive calories, such as a six-pack of beer.
]]>If you've decided that it's time to start prepping for the summer by working out and getting started on bodybuilding, then you've come to the right place for advice. It's never too late to get started on obtaining a more muscular body, and we're excited to provide you with helpful bodybuilding tips.
Bodybuilding for Beginners: Tip 1 – Keep Your Eyes Peeled for Comfortable, Affordable, and Relevant Gym Clothing
Our first suggestion is to invest in comfortable gym-appropriate clothing that'll make you feel confident. You might think it's trivial, but having a good gym wardrobe can play a huge factor in how you perform while you're lifting those weights. Sure – anyone can go to the gym in a stained t-shirt and trusty sweatpants from a decade ago, but if you want to stand out and feel better about yourself, it doesn't hurt to look good while you're working out. Besides, new workout gear can be a symbol of commitment to your new lifestyle; you're more likely to obtain motivation if you know you've spent a few bucks on a pair of fitness shorts. The best part about fitness attire is that it doesn't have to cost a fortune, either. If you need a place to start when it comes to updating your gym wardrobe, it'd be wise to look into sneakers. Our Bona fitness sneakers are comfortable and will make any physical gym-related task much easier to endure. Remember, comfort is a huge consideration when it comes to working out, whether you're at home, in the gym, or taking a run outside. If any form of comfort is compromised, it can negatively impact your workout routine.
There are three major keywords you should remember when it comes to finding the best gym clothing for your workout session: comfort, affordability, and relevance. Your clothes and sneakers should be comfortable enough to successfully train in. You should always find suitable clothing at a price that works best for your budget. The word relevance in this sense is used according to how you personally feel about the workout gear; for example, don't invest in a pair of bright red shorts if you're not looking to gain attention from across the room. After acknowledging this information, acquiring a customized fitness wardrobe will be a breeze.
Bodybuilding for Beginners: Tip 2 – Focus on Nutrition
One of the most important parts of bodybuilding is to focus on what you eat and how much of it you consume. Unfortunately, the topic of nutrition is commonly overlooked by beginning bodybuilders. Here are some strongly suggested foods that are perfect for your bodybuilding diet:
If you have any dietary restrictions, it's in your best interest to speak with a professional nutritionist about which foods are suitable for your new bodybuilding diet. Additionally, it's recommended that you eat at least 1 gram of protein per pound of body weight, 2 grams of carbs per pound of body weight, and 0.4 grams of fat per pound of body weight.
Bodybuilding for Beginners: Tip 3 – Train, Train, Train!
If you're a newbie to bodybuilding, then you have the fortunate opportunity to train nearly endlessly. We refer to this as a "fortunate opportunity" because intermediate and advanced bodybuilders don't get to train as often since their muscle damage is more severe. Also, we want to remind you that muscle damage in this context is not bad by any means, so don't get discouraged! Muscle damage is actually good for a bodybuilder because it influences the body to recover and grow as a preparation for future workout sessions.
You're probably aware that most bodybuilders dedicate one day a week to a certain area of the body, such as the arms or legs. However, when you first begin your bodybuilding journey, you're allowed to work out a particular area of the body twice a week instead. Keep in mind that you don't want to push yourself too hard if you're not comfortable with the bodybuilding workload.
Your bodybuilding schedule will be composed of working out certain areas of the body and periods of rest. For example, the first day of your bodybuilding schedule could be focused on your chest and abs. The second day can be a day of rest so that your body has a chance to recover. On the third day of the week, you can focus on working out your legs and biceps. The fourth day of your bodybuilding schedule can be used to rest again and recover. On the fifth day, you can work out your shoulders and triceps. This schedule can be adjusted accordingly, which allows you to fully customize your routine. One of the most important parts of bodybuilding is to remember the extremely high value of rest. You'll want to take a day off after an extensive workout to give your muscles strength to recover. It's also a good idea to practice healthy sleeping habits. According to Bodybuilding.com, you'll want to get at least eight hours of sleep. If you can't, then you should try to squeeze in a nap during the day before bodybuilding.
If you're getting started on your bodybuilding journey, then congratulations! Bodybuilding is a healthy and positive lifestyle change that will prove to be incredibly beneficial. For more information on bodybuilding, it's a good idea to research local gyms in your area and speak with a trainer or fitness instructor. Afterward, you can incorporate these three tips into your regimen and gain the body of your dreams!
]]>We've covered many topics on how yoga can benefit the body. From conquering back pain to even assisting with cancer, yoga has undeniable health advantages that we're enthusiastic to share with you. However, one topic we haven't quite discussed yet is how yoga can positively alter the mind. If you want to learn more about yoga's positive benefits on the mind, pull out your yoga mat while lounging in your best complete yoga outfit, because we're about to discuss some of the many ways that yoga can transform your life in terms of the mind.
Yes – Yoga Can Change Your Brain
You probably didn't think it was true, but it turns out that it is: yoga can actually change your brain. Our thoughts can definitely impact our daily lives. For instance, if you believe something is absolutely true, even with actual evidence that it is not, that belief can alter your perception of reality. For this reason, it's absolutely critical for many of us to think as positively as possible in order to survive. According to Wanderlust, both our thoughts and actions can change the chemical composition of our brain. Once we decide to take action to think and act in a more positive way – which is accomplished by indulging in yoga – we've already altered our mind's chemistry.
Luckily, anyone who practices yoga is fortunate enough to not only cleanse their body of negativity, but also their minds. By practicing deep breathing at a slow pace, we're not only teaching ourselves to think, but to also do so in a positive manner. With deep breathing techniques coupled with positive thinking, we can easily rewire our brain to fight the hardest inner human battle of all kind: negativity.
Yoga and Its Positive Impact on the Mind
If you're interested in practicing yoga, you're more than likely aware of how it not only generates a great workout, but how it also assists with positive cognitive thinking. It's definitely a win-win for anyone seeking a thought-provoking workout routine. As we've discussed in previous blog posts, such as our post covering Anusara yoga, yoga includes some deep and powerful thinking techniques. Yoga is not only a helpful way to keep your body in shape and free of physical ailments, but it's also a lifestyle tool that assists you in adapting to the world around you.
Yoga: The Mind and Body Experience
Working out is a huge factor when it comes to the act of releasing endorphins that are inside of our brain. These endorphins, which are best known as feel-good chemicals that are released in the brain, can absolutely have a positive impact on your mood. It only makes sense then that while you work out using yoga, you're releasing endorphins while simultaneously training your mind to think more positively. With your body and mind working together in peaceful harmony, there's truly no stopping you in obtaining a happier state of mind. In this way, yoga also helps you to think more clearly, which can change your life for the better.
With a clearer mind, you'll be more prone to making healthier life decisions and to be able to stand by these decisions. This is just one of the many positive aspects of meditation.
Meditation in a Nutshell
Yoga wouldn't be yoga without meditation. Dhyana, which is yoga-speak for meditation, has been practiced by yogis and yoginis for millennia. Meditation and mindfulness are two major keywords that come along with yoga, and for a good reason.
As you're releasing endorphins while you work out, meditation will "work out" your mind. Through meditation, you can suddenly find yourself more in tune with the world around you, which is actually an essential part of yoga. There is a methodology in the yoga tradition which aims to reveal the interconnectedness of every living thing. This interconnectedness is a fundamental unity, which yogis and yoginis refer to as advaita. Through meditation, you witness this experience of unity firsthand. Meditation is not only a positive force for the mind, but it also helps you to expand and grow your knowledge of the immediate world around you!
The Yoga Sutra, which was written by an Indian author named Patanjali, is the official authoritative text regarding yoga. In it, there is instruction given on how to meditate. Meditation is said to take place when the mind is quiet. Once the mind is quiet, the nervous system is finally relaxed. In order to achieve this mental stillness, the body and mind must achieve a balance.
One of the most interesting parts about meditation – according to the Yoga Sutra – is that a quiet mind which is free from anxiety and restlessness is obtained once we realize that our never-ending material quest will never be satisfied. When we realize this, there is much less focus on the outer world and more focus on what really matters: the heart, the mind, and the soul.
Although keeping our physical bodies in shape by going to the gym and practicing our favorite asanas (which is yoga-speak for poses) on a consistent basis can improve our feelings of self-worth and confidence, so can meditation which is a fundamental aspect of practicing yoga. This ancient practice is truly a perfect balance of the mind and the body, emphasizing health for both components. If you're looking for a way to positively reinforce your life, there's no doubt that yoga is a great first step. It doesn't hurt that yoga pants are extremely comfortable to wear, either!
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