Going On A Trip? Do These Exercises On The Go

There are in fact a lot of methods and techniques to simulate exercises on the go, especially when you do not want to disrupt your regular training workouts because you need to be elsewhere.

Functional training is what makes CrossFit popular nowadays, because aside from making use of bodyweight exercises and routines, it does pack a lot of punch when it comes to strength, endurance and mass-building capabilities.

But of course, you need to have consistency whether in or out of the gym, at home or out on a business trip or vacation, let fitness author Chris Logan give you some practical and helpful routines that you can bring along on your trips.

WODs to Go

Leaving home and the friendly confines of your local affiliate? Keep your training on track with these bodyweight-only programs.

Few things set back a training program like leaving home for a vacation or business trip. When travel is on the horizon, many people justify the workouts missed as a “much-needed break from the gym to help me recover.” Maybe that’s true. If you’ve been training hard at your local box five to six days a week, a long weekend off could be good for you. But when that “few days off” ends up being a week hiatus or occurs on a monthly basis, the result isn’t feeling rejuvenated or recharging your batteries but rather getting out of shape and deconditioned.

So when your next trip is approaching, don’t view it as a welcome rest period that you probably don’t need. Use it as a time to, at the very least, maintain your current fitness level until you return to your local box. In most cities and towns, you can find a CrossFit affiliate within driving distance, but if you’re without transportation or would rather not pay the box’s drop-in fee, you’re on your own with minimal (if any) equipment. If you’re motivated and resourceful, this shouldn’t be a problem.

“When it comes to traveling, CrossFit is probably the most friendly fitness system around,” says Josh Elmore, owner and director of Training at CrossFit Eternal in Charlotte, N.C. “Because the collection of go-to movements CrossFit draws from is so extensive, you can pretty much expect to never get bored training on the road, even with no equipment.”

Countless websites list WODs that are travel-friendly and require zero equipment. But here, we’ve taken such workouts and programmed them specifically to accommodate the two most typical travel scenarios — the partial-week trip and the full-week vacation — to ensure you’re not just doing a few random WODs with no consideration as to how they complement one another. All the workouts can be done in any bedroom-size space using bodyweight only. No need for a barbell, plyo box, kettlebells … or excuses as to why you can’t train on the road.” Read full article

It may be difficult, but as they say, “no pain, no gain”. Getting those superhero abs is not easy, but with once you get the hang of it, you won’t regret the results.

The fitness writers from The Greatist Team, shares a compilation of awesome bodyweight exercises that packs a lot of punch.

The 21 Best Bodyweight Exercises for a Strong Core

We’ve proven that achieving six-pack abs is possible (if not enjoyable), but getting a stronger core doesn’t have to involve shunning carbs and spending hours on end in the gym. Enter a simpler (and much more sane) way to tone and strengthen your stomach: bodyweight exercises.

After all, your abs exist for more reasons than looking good at the beach. The core (composed of the oft-mentioned upper and lower abdominals as well as the side, back, psoas, and glutei muscles) provides a muscular framework that protects internal organs, aids movement, and lends balance and stability to the whole body.

Try the 12-minute workout (at the bottom of the page) to train your upper and lower abs and obliques, and work on deep core strength, or mix and match any of the exercises in the gym or at home. And don’t forget that proper nutrition plays a huge role in seeing the results you want, so be sure to supplement your workouts with healthy meals and high-protein snacks. Read full article.

Jump-rope exercises are also great and effective ways to burn fat, so learning the basics and doing some advanced routines can help get you moving and allows you to have fun while losing weight.  Let distinguished athlete and expert fitness trainer Nora Tobin tell you what it means to burn fat and stay healthy.

Jump Rope Workout: Blast Fat in 20 Minutes

Can’t muster the motivation to make it to the gym? Skip it! Jumping rope burns more than 10 calories a minute while strengthening your legs, butt, shoulders, and arms. And it doesn’t take long to reap major rewards. You can burn more than 200 calories in two, 10-minute sessions each day (that’s 1,000 calories a week)! Read and Watch the video

A cool feature of bodyweight training is that it can be done anywhere, whether you are in your hotel room, up in the mountains, on a ship at sea – almost anywhere where you do not have access to a gym or workout gear like barbells and dumbbells, truly good exercises on the go.

Of course, staying fit and healthy on the go could also be optimized with a little help on the side by supplementing on a muscle-building and endurance-enhancing nutritional formula like MusclePharm Creatine which is helpful for high intensity workouts by providing added strength, stamina and lean muscle growth.

It also increases explosive energy and overall power to help you stay fit and firm.

The post Going On A Trip? Do These Exercises On The Go appeared first on Muscle Pharm Reviews.

from Muscle Pharm Reviews http://medicalprogress.org/burn-fat/exercises-on-the-go/amp/

Box Jumps: More Than Meets The Eye

Endurance is often the primary focus by runners when programming exercises, since it is key to lasting longer on the road when running a marathon.

However, experts agree that strength conditioning is also key to complementing a full range of physical activities to maximize your running abilities that in fact could make cover even farther distances and make you endure running longer.

Let experienced runner and writer Duncan Larkin walk you through a tried and tested strength-enabling routine.

Article “Box jumps are an excellent plyometric exercise for building explosive muscular strength in the hamstrings, glutes and quads—strength that comes in handy during the final miles of a long run or at the end of a race, and also for helping you ward off injury.

Strength Training for Runners: Box Jumps

If you’ve never done a box jump before, start with a 6-inch platform (which can be done on a box, stairs or a park bench) and slowly progress to 12, 18 and eventually 24 inches—but no higher. “The injury risk increases with higher boxes,” cautions Jim Wharton, co-author of the Wharton Health Series. Attempt 6–8 reps per set, and 3 sets every time you progress in height. Read full article

How can someone benefit from jumping up and down a box? You might ask, as jumping up and down can be a no-brainer.

But wait a minute, in order to get the most benefits out of box jump exercises you really need to know the grainier details like the height of the box, the approach prior and post launch and more.

Doing it wrong will definitely get you nowhere, but doing it correctly will leave you in awe about the benefits that you can get out of it.

In his article, fitness author and coach Carl Valle details the dos and don’ts of box jumps.

Box Jumps: What are the Benefits?

The primary reason we do jumping exercises is to exploit the stretch-shortening cycle of the legs to improve the use of elastic energy. The rationale for using box jumps in directly improving this quality is questionable because the very nature of plyometric exercise is creating an overload that box jumps do not accomplish very effectively. Remember that box jumps are just vertical jumps with a landing on a box, something that reduces the impact of the body’s displacement. Vertical jumps with just body weight are low-level exercises in terms of strain on the body, so the return, like the forces they are redirecting, are low in return with power development. Read full article

So now you know the benefits of box jumps. Now, probably the next best thing is how in the world can you make box jumping more interesting?

Who can ever be bad at jumping, you might be surprised to find out that there are a lot. In fact, one of them used to be fitness expert and author Krista Stryker, the brains behind the 12 Minute Athlete as she shares why you should love doing it and how it can be fun.

Seven Reasons You Should Fall in Love With Box Jumps

As a basketball player in high school, I may have been pretty decent on the defensive side of things, but for some reason, jumping just was never my strong point. I was so pitiful, in fact, that my dad would ask me if my feet ever actually left the floor when I jumped (my husband has made the same joke years later).

Yep, I was that bad at jumping.

To be perfectly fair, I never actually practiced jumping as a teenager. Sure, I ran lines, and shot lay ups, and didn’t have a half bad three point shot, but jumping? I never even did a jumping jack, let alone a squat jump or a tuck jump. Read on and see the video

As the term implies, there’s no rocket science involved in understanding box jumps, but it surely does give you a good and total body workout.

Make the most out of box jumps and maximize the full potential of those workouts by supplementing on MusclePharm Amino 1, a full-spectrum nutritional performance recovery formula that helps rebuild muscle, increase endurance and promote faster muscle recovery.

The post Box Jumps: More Than Meets The Eye appeared first on Muscle Pharm Reviews.

from Muscle Pharm Reviews http://medicalprogress.org/build-muscle/box-jumps/amp/

Targeted Spot Reduction: Possible Or Not?

Can you lose fat in your belly but not on your chest and thighs? This is a sample of an age-old question regarding fat loss in targeted areas of the body, which many believe could be their answer to lose unwanted fat in certain areas of the body.

Targeted Fat Mobilization

Spot reduction is impossible. You can’t lose fat predominantly in a specific area just by training that area. This is something every personal trainer or coach who’s worth a damn knows. Only one problem: it’s simply not true. You can increase fat loss in a specific area. It’s a fact – a fact that’s been observed by successful bodybuilders and that’s now backed by science Read more…

One primary example fat reduction is an intense cardiovascular activity that burn calories and work the muscles to develop mass and growth. These exercise routines need to be done consistently to make it work effectively and efficiently.

Everyone “Knows” Targeted Fat Loss is Impossible…But Is It?

If you’re looking to reduce the fat in a specific area of your body, you’re going for “targeted fat loss.” Some people say it’s possible, some say it’s not. Who’s right? Targeted fat loss, or “spot reduction,” has long been–and still is–a hot button pushed to sell fitness books, magazines, DVDs, supplements, and more. Read more…

Combining exercise routine that focus on specific muscle groups help provide support to fat reduction training, as well as ensure a healthy and fit body.

3 Superset Workouts That Will Melt Away the Fat Covering Your Abs

A superset is when you pair together two exercises, and do them back-to-back with little to no rest. They’re typically classified as competitive or non competitive. “ Fitness expert and trainer BJ Gaddour said. Read more… 

The more activity, the more calories get burned but always take caution to not overdo it. Aside from intense physical activity to burn fats away, diet and nutrition are both important aspects of the fat reduction process. Eating right and getting the correct nutrition are equally important as the workout itself.

Using the right supplements can also help in fat reduction like the MusclePharm BCAA 3:1:2 – a drink formula that promotes muscle development and maintenance , while it also aids in fat reduction.

It also reduces muscle breakdown and supports lean mass growth.

Getting on the right track to fat reduction and weight loss needs to be given careful attention and all factors considered, otherwise, you just might end up not getting the results that you desire.

The post Targeted Spot Reduction: Possible Or Not? appeared first on Muscle Pharm Reviews.

from Muscle Pharm Reviews http://medicalprogress.org/burn-fat/targeted-fat-mobilization/amp/