Simple ways to cut down on FATS

Fats can wreak havoc on our bodies and contribute to weight gain if we eat too much. Although we need fats in our diet, many of us are unaware of how to maintain a healthy weight because we’re not consuming the right amount and types of fat. Cutting down on fat is not as hard as we think, and it doesn’t necessarily mean we have to give up our favourite foods. Get started with these simple tips.

Fats we love

Unsaturated fats are great for our bodies – they lower our cholesterol levels and give us the fatty acids we need. These ‘good fats’ come in two forms – polyunsaturated and monounsaturated. Polyunsaturated fats can be found in fish (especially oily fish), nuts (walnuts and Brazil nuts), seeds (such as sesame – hommus and tahini are great!), polyunsaturated margarines and some oils (sunflower, safflower, soy, and corn.) Monounsaturated fats are found in avocado, nuts and nut spreads (peanuts, hazelnuts, cashews and almonds), margarine spreads (such as canola or olive oil based), and oils such as olive, canola and peanut oil.

Beware of trans fats

 Trans fats (also known as trans fatty acids) are actually worse than saturated fats. They are variants of unsaturated fats that have been altered during the manufacturing process to make fats and oils harden, (imagine what they’re doing to our insides)! These fats alter our cholesterol levels for the worse and put us at higher risk of heart disease and stroke. That’s why it’s important to limit products where fats have been altered in some way, (such as deep-fried food, pies, pastries, cakes, donuts and some margarines and butter). Small amounts of trans fat occur naturally in milk, cheese, beef and lamb and are not dangerous.

Hint: read food labels carefully and if you see trans fat listed choose another product.

Learn to love vegies and legumes

The best way to cut down on bad fats is to eat plenty of fresh vegetables and legumes (or pulses). Pack a punch by adding as many colours and varieties as you can. Learn to love legumes – they fill us up and are loaded with fibre, vitamins and antioxidants.

Hint: try adding legumes to your vegie intake – one serve of legumes is 75 g (about a half a cup) of cooked beans, peas, chickpeas or lentils. If you don’t have time to cook from dried, use canned instead. Try our hearty vegetable soup.

Get the good oil

When cooking, get into the habit of using a small amount of oil, margarine and butter. Grease pans with cooking spray, or use a pastry brush to apply oils and spreads directly to food instead of adding it to the pan. Use unsaturated oils and spreads, such as canola, olive, safflower, sunflower, corn or soy. Watch coconut oil and cream, they're high in saturated fat.

Hint: when cooking with oil, or using unsaturated spreads (such as margarine on sandwiches), aim for one teaspoon per person. Measure it out too – or you may end up eating more than you bargained for!

Be a master chef

Be adventurous in the kitchen – try healthier methods and modify recipes. Steam, bake, grill, braise, boil or microwave meals rather than frying in loads of oil. For example, meat, fish and vegetables can be roasted in the oven – put meat on a rack with a dish underneath to collect oil and fat. Invest in some non-stick cookware to lessen the amount of oil required. Replace oil with liquids too (such as chicken or beef stock, red or white wine, lemon juice, fruit juice, vinegar or even tap water).

Hint: look for healthy alternatives to popular meals – give these potato wedges a go, they’re better than chips, quick to make and the dishes aren't as greasy to clean!

Big is not better

We should be eating no more than 20 g of saturated per day, which according to the Heart Foundation, is around seven per cent of our daily diet. Most of us however, are eating nearly double that limit. Over the years, the size of our meals has grown at an alarming rate. Take control of portions by following this simple rule – a half of our plate can be taken up with a variety of vegies, a quarter with cereals and grains, and a quarter with meat and alternatives (meat, fish, tofu, legumes). Be a mindful eater – are you really hungry or just eating for the sake of it? Do you take time to savour your food or wolf it down? If you find it difficult to cut back, do it slowly – even reducing in small amounts can make a difference.

Hint: use a smaller plate or go for an entrée size when eating out. And if you’re loading up or going in for seconds, it might be time to rethink about what and how much you’re eating!

Burning fat

Many of us overeat and are consuming more energy than we burn, which leads to weight gain. Fat (37 kJ) is energy dense, it contains more kilojoules (or calories) than other components in foods such as protein (17 kJ) and carbohydrates (16 kJ). When we exercise, some fats break down (metabolise) faster than others, and saturated fats are the hardest to shift. Aim for at 30 minutes of moderate physical activity every day (kids need more – 60 minutes) and cut down on the amount you eat, especially high fat foods.

Hint: embrace technology, it’s a great way to track your way to a healthy lifestyle. There are plenty of reputable apps out there and many of them are free!

Why is the PULL UP such a great exercise?

What is PULL UPS?
 It is pulling yourself up from a dead hang on a bar. You do it mostly with the aid of the muscles of your back and arms. The movement starts with your arms completely straight and ends with your chin over the bar or your chest touching the bar.

Why is the PULL UP such a great exercise?

1. PULL UPS target more musculature than PULLDOWNS.

2. PULL UPS provide a powerful overloading stimulus.

3. PULL UPS are better at targeting the teres muscles than chin ups or rows.

4. Pull-ups train your grip and your ability to pull downwards. This is something that will be extremely beneficial to climbers and martial artists.
5. You will develop powerful forearms as well as hand and finger strength too.
6. After all, your hands and fingers play a big part in helping you hang from a bar while trying to lift and lower your entire body weight.
7. Multi-joint exercises like pull-ups use a maximum amount of muscle fibers and also help you gain mass effectively.

#Five - “Dwayne Johnson” Motivational Quotes

Dwayne Johnson also known by his ring name The Rock, is an American actor, producer, and semi-retired professional wrestler. Johnson was a professional wrestler in the WWE for eight years prior to pursuing an acting career.

Here are the 5 “Dwayne Johnson” Motivational Quotes

1.“Be the person that when your feet touch the floor in the morning the devil says, “Awe sh!t, they’re up!”” – Dwayne Johnson

2.“Success at anything will always come down to this: Focus & Effort, and we control both.” – Dwayne Johnson

3.“Success isn’t always about greatness, it’s about consistency. Consistent, hard work gains success. Greatness will come.” – Dwayne Johnson

4.“Think back 5yrs ago. Think of where you’re at today. Think ahead 5 years about what you want to accomplish. Be unstoppable.” – Dwayne Johnson

5.“All successes begin with Self-Discipline. It starts with you.” – Dwayne Johnson

BARBELL PUSH PRESS

Increase the weight you use as the rep count decreases with successive sets.

• Maximum 30 seconds rest between sets
• Reps in the 10–20 range
• Moderate weights

Description:

Targeted Muscle: “Shoulders”

Equipment used: “Barbell”

Other Muscle: “Thighs”

Level: “Beginner”

Force: “Push”

Starting Position: Grab a barbell and hold it with a grip that is a little less than shoulder-width apart

MOVE1: Pull the barbell just above shoulders with elbows close to your body. Bend your knees and lower your body in to a half-squat position.

MOVE2: Press the weight over your head as you press through the heels to explosively stand up. Pause and slowly lower the bar back down to the starting position.

NOTE:

*. Make sure to drive hips upward and perform the lift explosively.

*. Do not hyperextend the lower back at the lockout position.

*. Make sure you finish the top of the press by locking out the elbows.

How to Build Bigger Arms: Increase Biceps & Triceps Size

Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps & triceps size.

Common Mistakes to Avoid

The number 1 mistake is doing endless biceps curls & triceps extensions to build bigger arms. This works at the advanced level, but for beginners it’s inefficient and counterproductive.

• Curls & Extensions. Beginners need free weight compound exercises like Squat and Deadlifts to build overall muscle mass, not isolation exercises like curls. You need to lift heavy to gain muscle mass, but you can’t lift heavy with isolation exercises.
• Overtraining Your Arms. Arms are small muscles which you hit on all exercises by holding the bar and bending your arms. You can’t train them 5x/week. Muscles grow when they rest.
• Neglecting Other Muscles. This will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.
• Not Eating Enough Food. You’ll never get 18″ biceps if you only weigh 120lbs at 6′. You must gain weight to build bigger arms. People often say you need to gain 15lb for every inch you want to add on your arms. Check the muscular potential table and how much you need to weigh in order to increase your biceps size.

How to Build Bigger Arms

You’ll never have big arms as long as you’re under-weight. No matter how many biceps curls you do. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot.

• Eat More. You need to eat more calories than you burn in order to gain weight. Most guys will need at least 3000kcal/day, skinny guys with fast metabolisms will need even more. Start eating at least four meals a day – breakfast, lunch, dinner, post workout. Eat your stomach full on each meal.
• Get Stronger. Strength is size. Increase your Squat to 140kg/300lb, increase your Bench Press to 100kg/220lb, and increase your Deadlift to 180kg/400lb. This will increase your overall muscle mass.
• Rest. Muscles grow when at rest. Give your arms a break, they’re small muscles. Check StrongLifts 5×5: the routine allows for plenty of rest.
• Track Progress. Weigh yourself and measure your arms every 2 weeks. If your arms aren’t getting bigger you’re not training properly or not eating enough food.
• Avoid Curls. Increasing your Squat & Deadlift will build your arms faster than biceps curls & triceps extensions. Get stronger and eat more.

StrongLifts 5×5 & Arm Growth

Popular question: can you add assistance exercises for arms to StrongLifts 5×5 to hit your biceps & triceps? You could but you’re get plenty of indirect armwork with StrongLifts 5×5 already…

• Biceps. Barbell Rows work your biceps because you’re holding the bar and pulling it toward you. Your arms bend like they would on a biceps curl, but the weight is a lot heavier because you’re engaging more muscles.
• Triceps. Bench Press and Overhead Press work your triceps hard. You’re pressing the weight away on every rep. Your arms straighten like they would on a skullcrusher, but the weight is heavier because more muscles are involved.
• Forearms. Deadlifts work your forearms hard. Avoid straps. Squeeze the bar hard, use chalk and use a mixed grip on your max sets.

Another reason you must focus on getting stronger on Squats and Deadlifts to build bigger arms, is that these work your arms indirectly. Your arms squeeze the bar hard during heavy Squats & Deadlifts. This will make them grow.

That said, you could add Chinups and Dips to StrongLifts 5×5 for extra arm work. These exercises are better than biceps curls or skullcrushers because the weight is heavier. Chinups force you to pull your own weight. Your body-weight is heavier than the weight you’d use on a biceps curl. You can therefore work your arms with more weight on Chinups because it works several muscles at the same time.

Can’t Do a Pull-up Yet? Here’s How to Get it Done

Pull-ups are my favorite exercise of all time.

They work all of the “pull” muscles in your body – your back, biceps, forearms.

They are indicative of your level of fitness – anybody that can do a pull-up is in pretty good shape.

And anybody that can do 10 or more is clearly in great shape.

Lastly, pull-ups make you feel like a badass after doing them.

However, pull-ups are also hard as hell, especially if you’re just getting started.Unlike other exercises that can be completed with just your body weight (like squats, lunges, and push ups), pull-ups and other exercises that strengthen your pull muscles require at least one piece of equipment or something to hang from!

On top of all of that, if you can’t do one yet, how the heck are you supposed to work on them to get better?

I’ve recently received thousands of emails from fellow rebels who are working towards their first pull-up but aren’t there quite yet.

Whether you’re 300 pounds overweight and can’t even look at a pull-up bar without freaking out, or you’re half an inch away from finally being able to do your first pull-up, this article is for you – sorry it took so long for me to write!

Pull-ups are quite the intimidating exercise, but like Optimus Prime has taught us, we can make small changes and improvements over time that will result in the ultimate goal:

One. Freaking. Pull-up. 

https://agymbeginners.blogspot.com/2019/03/cant-do-pull-up-yet-heres-how-to-get-it.html

It will take a combination of two things to get your chin up over that bar:

• Decreasing body fat so you have less weight to pick up!
• Increasing strength to pick up your bodyweight and move above the bar!

I realize doing those two things is much easier said than done.

What most people don’t realize is that they spend too much time on the strength part, not realizing that decreasing their body weight is as important and impactful (if not more so!).

Which is why most people never get to do a pull-up!

After all, there’s nothing more frustrating than putting in the effort for months (or years) and not seeing results and getting demoralized. And unfortunately, this is what I see from most people: Lots of well-intentioned but misguided effort in the gym and no changes.

You probably don’t have years to make the mistakes that I did and want to skip this problem, and you just want to start getting results today.

Build Better Abs

Don't work your abdominal muscles every day.

"Physiologically, your abs are like any other muscle in your body," says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or 3 days a week.

Planks, crunches, and sit-ups aren’t the only core exercises to work your abs and strengthen the core.

There are more, even the better ones.

While many ab exercises target the ab muscles, over a few dozens of them go beyond the abs and strengthen your core too.

Those provide more bang for your buck, so to speak.

Here is why.

While your "abs" is solely made up of a group of muscles in the stomach area: rectus abdominis, obliques, and transversus abdominis, your core includes more.

Your core muscles include all of your abdominal muscles and your lower back, hips, glutes. Basically, every muscle in your trunk that support your movements is included in the core.

Together, your core protects your internal organs, aids movement, and lends better balance and stability to the whole body.

Bent Over Dumbbell Rear Delt Raise With On Bench

Description:

Targeted Muscle: “Shoulders”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Pull”

Workout Instructions:

1. Starting Position: Stand straight with an incline bench in front of you while holding a dumbbell in each hand. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor.

2. Move 1: Keeping your arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor, Exhale as you lift the weights.

3. MOVE 2:  Once both arms are parallel to the floor at the top, slowly lower the dumbbells back to the starting position, Inhale as you do this move.

4. Repeat the recommended amount of repetitions.

Note:

 1. This exercise can also be performed with cables or seating.

2. Avoid swinging the torso or bringing the arms back as opposed to the side.

Battling Ropes

                                                   

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Chest, Forearms”

Equipment used: “Ropes”

Level: “Beginner”

Force: “Push”

Workout Instructions:

1. Starting Position: For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side.

2. Move 1: Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.

3. Move 2: As you let that arm drop to the starting position, raise the opposite side.

4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Note: 

 The goal of this training session is General Physical Preparation and to increase your workout capacity. It can be done in various types of action. I have mentioned some of the types below they are,

1. Battle Ropes Double Waves – Both arms raising at a time.

2. Battle Ropes Alternating Waves – Both arms raising alternately as mentioned above.

3. Battle Ropes In & Out Waves – Both arms oppositely as up to down and vice versa.

4. Battle Ropes Side to Side Waves – Both arms moving together making waves of the rope in side motion.

Seated Barbell Shoulder Press

                            

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Chest, Triceps”

Equipment used: “Barbell”

Level: “Intermediate”

Force: “Push”

Workout Instructions:

1. Starting Position: Sit on a exercise bench with back support. Position a barbell at a height that is just above your head by locking your arms. Hold the barbell with the correct grip width as palms facing forward and slightly in front of your head.

2. Move 1: As you Inhale, Lower the bar down to the shoulders slowly,    Keeping your elbows by your sides.

3. Move 2: As you exhale, Lift the bar back up to the starting position by locking out your elbows.

4. Repeat this for the desired amount of repetitions.

Note: 

        

         1. This exercise can also be performed standing.

Alternating Front Raise

                                                  

Description:

Targeted Muscle: “Shoulders”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

Workout Instructions:

1. Starting position: Grab a pair of dumbbells and stand straight with the dumbbells on front of your thighs at arms length with your palms should face towards your thigh.

2. Move 1: Now as you exhale lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until the dumbbells reach your shoulder height.

3. Move 2: Now lower the dumbbell back down slowly to the starting position as you inhale.

4. Do same by lifting the right dumbbell.

5 .Continue until all of the desired amount of repetitions have been performed for each arm.

Note:

 * Don't lower the weights too quickly. Lower them slowly and with control.

 * Keep a slight bend in your elbows at all times.

* Don't use momentum. Focus on controlling the movement and getting a good contraction in the shoulder.

Arnold Dumbbell Press

Description:

Targeted Muscle: “Shoulders”

Other Muscles: “Triceps”

Equipment used: “Dumbbell”

Level: “Beginner”

Force: “Push”

 Workout Instructions:

1. Starting Position: Sit on an exercise bench with back support and hold two dumbbells under your chin, your palms facing you and your elbows bent that is your forearms perpendicular to the floor.

2. Move 1: In the same motion exhale and press the weights up and rotate  the palms of your hands until your palms are facing forward.

3. Continue lifting the dumbbells until your arms are extended above you in straight arm position.

4. Move 2: Then now inhale and begin to lower the dumbbells to the starting position by rotating the palms of your hands towards you. 

5.  Repeat this for the desired amount of repetitions.

Note: 

• ·        Avoid doing the standing up version if you have lower back injuries.
• ·        Don’t do this exercise if you have wrist injuries;