Ryan J. Mathias's Blog, page 8

3 Easy Ways To Strengthen Your Body

3 Easy Ways To Strengthen Your Body

There are many ways to strengthen your body. This can be achieved through regular visits to the gym, performing as a professional athlete or through unintentional avenues such as walking often or gardening.

Keeping our body healthy and strong has a range of benefits such as being able to undertake heavy tasks more easily, perform better at school or work and most importantly feel better within our skin. 

Goals centred around strength training can quickly consume your every movement if you overthink it. Strengthening your body can be easy and fun but only if you let it.

It is vital to understand that taking care of your mental health and being kind to yourself is an important part of the strength building journey. There is no use beating yourself up for missing one day in the gym. 

You don’t gain all your muscle in one day, so you won’t lose it in one day either. You just need to stay dedicated and positive. 

Make Use Of The Stairmaster

Using the stairmaster at the gym is something you can add into your everyday life without causing too much disturbance to your routine. 

And because you essentially have been walking up stairs your entire life, the stairmaster is practically second nature. Which means it is a really easy machine to get the hang of and I guess you could say master.

The first week or so that you add the stairmaster into your routine, you might find yourself out of breath with aching calves but it will be worth it when you see the definition building on your legs. 

You will also feel a great deal of satisfaction and accomplishment when you notice your improvement in your daily life such as not getting out of breath walking up the stairs at work. 

Using the stairmaster can help you burn anywhere from 70 to 100 calories in just 10 minutes making it a really good addition to your routine as it helps you burn a huge amount of calories in a short time. This is good if you are looking to lose fat and grow your muscles for a more chiselled appearance.

The stairmaster works your legs, abs, back and calves. It can also improve your flexibility between joints in your hips and knees.

Other benefits include relieving stress and giving you the opportunity to focus on your music, podcast or tv show which can be hard to do during other aspects of your workout such as lifting weights.

Use Resistance Bands With Your Workout

If you are a beginner in the fitness world, you may choose to engage in general exercise which helps you strengthen your core and slowly build up your muscles.  As you begin to feel more confident and immersed in the fitness world, you may become more interested in targeting specific areas of your body. 

Using resistance bands is an easy way to upgrade your routine to strengthen targeted areas in your body at a faster rate. You can find resistance bands within gym vending machines, sports shops or on Amazon. Prices typically range anywhere between £1 to £15 ($1-$20). 

The brand and price point of resistance bands is not relevant. Instead you should aim to find something that is within your budget and has a few good reviews. 

One thing that is worth keeping in mind is that resistance bands come in varying levels of resistance. It may be a good idea to get two or three bands to decide what intensity level you like working out with. 

You can also ask the personal trainers in the gym if they have any suggestions for you or if they can give you a test session with resistance bands.

The usage of resistance bands is versatile, but the general idea is that they can be used during exercises to create a resistance force which makes your body exert more energy to complete the exercise. This is a form of strength training without the usage of weights.

Resistance bands are really handy during exercises such as push ups. You will need to get into a push up position and place each end of the band in each hand, with the bulk of the band resting on your upper back. As you begin to push up, the band will stretch and create a resistance which your body will have to work harder to push against in order to complete a total push up.

You can also use resistance bands for lunges, squats, bicep curls, chest press and many more. It is a great way to increase and test your strength. 

Resistance bands are also a good option to keep in your gym bag if your gym has limited weights which always seem to be busy with other people. Resistance bands give you the opportunity to strength train even when you cannot get access to the weights at the gym.

Open Water Swimming

Open water swimming is a fun activity that exercises your entire body. This is a perfect fit for those who live close to any lakes, oceans and reservoirs. If you don’t live close by to any open water, you can opt for an indoor swimming pool.

Swimming strengthens your arms, legs, back, shoulders, chest and entire core which makes it a great alternative or partner in crime to the gym. 

Swimming in open water compared to an indoor pool will exercise the exact same muscles. However due to differences in water pressure, temperature and behaviour (waves), you might find that open water swimming provides a greater workout as it requires substantial resistance and strength.

You must ensure that you know how to safely swim in open water before choosing it over an indoor swimming pool. Open water is not the greatest choice for beginners as there are no lifeguards or shallow ends to help you out.

Most high end gyms also feature indoor swimming pools which you can make use of as part of your membership. Switching between your gym routine and indoor swimming is a good way to keep yourself feeling energized and motivated.

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3 Activities That Will Significantly Improve Your Health

3 Activities That Will Significantly Improve Your Health

Having good health is the root of any personal success and happiness in life. This is why it is vital that we take good care of ourselves in order to be at our best.

Maintaining good health not only helps us avoid things such as strokes and heart attacks but it can also allow us to perform better at work and within our social lives. When your body is functioning properly, you are more likely to feel productive, happy and focussed.

While everyone knows that it is important to keep on top of our health, we can still find ourselves neglecting it. This happens if you have a busy work life, children to take care of or illnesses that limit productivity such as anxiety and depression. 

Often when we think about improving our health, we think of unrealistic routines at the gym and our eating habits. The truth is, the gym is a great tool for improving our health and it does not need to be hard.

There are plenty of ways to strengthen your body in the gym without feeling overworked.

Below we explore three of the most effective activities that can help improve your health over time. All three are affordable and easy to integrate into busy routines.

Morning Run

Going for a run in the morning can provide great benefits to your health, strength and endurance. You can run outside, or if the weather or conditions around you are not suitable, you can use a treadmill at home or the gym. There are typically a multitude of treadmills in the gym which means you will not need to fight for them like you might for weights.

It is a really good exercise to add into your daily routine as it can reduce your risk of certain diseases and joint pains whilst also relieving you of any stress or anxiety. 

When you become consistent with your morning runs, you will find that your endurance will build up, allowing you to run faster and get further and ultimately burn more calories. This not only strengthens your body but can also allow you to lose weight which will significantly improve your health, if you are overweight.

While your endurance builds, so will your muscles. Specifically your glutes, quads and hamstrings. If you are looking to get stronger and more defined legs and thighs, then morning runs could be an easy place to start. 

To have efficient results within your muscle definition, we suggest eating enough protein and carbohydrates before and after visiting the gym. 

Carbohydrates will fuel your body before the workout, allowing you to push yourself further while the protein will ensure your muscles allow your muscles to grow and repair themselves.

An important feature on most treadmills is the incline. This mimics the hills you would come across when running outdoors. You can choose this option for a greater workout and faster muscle growth on your legs.

Choosing to run in the morning is a very calculated choice. Morning runs allow you to get your exercise out of the way which means you can relax in the evening.

Other benefits of running in the morning include having more energy compared to the evening. This means you can run faster and burn more calories compared to working out after work when you are exhausted.

Running in the morning can also increase your productivity at work as it is known to have positive effects on your memory, problem solving and decision making.

Swimming

Swimming is an activity most of us did in our younger years and now we might find ourselves occasionally re-exploring it when on holiday. This makes it easy to think of swimming as a fun activity rather than a form of strength training and a way to improve our cardiovascular health.

The motions used during swimming strokes work to tone the muscles in your back, shoulders, arms, thighs, legs, abdominal and chest. Essentially, swimming is a full body workout. 

Swimming requires you to engage in a repetitive movement of pulling and pushing yourself through dense water. Pulling yourself through water over and over again can act as a lower intensity version of performing pull ups and lifting small weights.

Swimming is a fun activity as opposed to lifting weights in the gym which means it is a great option for improving your health as you may feel more inclined to stick to it.

Other enticing factors of swimming include benefits to your posture, endurance, flexibility and overall mood.

You can choose to swim in a local indoor swimming pool or even try your hand at open water swimming. There are a great number of differences between swimming indoors vs outdoors, but the most important thing to consider is that you know how to safely swim in open water before venturing out there. 

Swimming indoors is a really easy option as most gyms include this within their amenities and you have an added layer of safety compared to outdoor swimming.

Walking

Walking is one of the easiest ways to improve our health as it is a low intensity activity, it does not require any fitness knowledge or training and most importantly it is free.

Daily walks will provide you with great benefits to your cardiovascular health while still giving you the feeling of a workout. It is also a great way to end your intense workout days. Using the walk as a way to cool down and lower your heart rate after a strenuous workout.

The running theme within all three activities we have mentioned is that none of them require a great deal of effort, money or dedicated chunks of your time. 

Each activity is flexible in the sense that you can do 5 minutes or 50 minutes and you can do them at whatever pace, and time suits your lifestyle best. This makes the process of improving your health much easier and increases the success rate.

Walking will provide slower results than swimming and running, but it is important to remember that slow and steady indeed wins the race. If you choose to walk at a more brisk pace then you will also improve your endurance and cardiovascular functionality. 

To take this activity to the next level you can add ankle weights into the mix which will further develop your leg muscles and increase the intensity of your strength training.

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Healthy Habits To Add To Your Routine In 2023

Healthy Habits To Add To Your Routine In 2023

2023 brings us all a new year in which we can chase our goals and become a better version of ourselves. The most popular New Year’s resolutions each year revolve around working out, eating healthy, building muscle and losing weight.

These resolutions are often mocked or brushed aside as they are deemed to be unachievable and difficult. The truth is that they are super straightforward and easy to implement. The hard part is sticking to them.

Usually once people have cheated on their resolutions, they use it as an excuse to give up on them. Sticking to your new habits requires you to continuously show up and try your best, regardless of any setbacks. This is the only way you will see results and change your life.

It is definitely easier said than done but in this article we explore some healthy habits that you can bring into 2023 and tips on how to stay disciplined, focused and energized.

Develop A Gym Routine

It seems that everyone has a gym membership on January 1st. So why not put it to good use rather than letting it sit there and rack up charges. A great habit to develop in 2023 is using your membership often and creating a gym routine that you can actually stick to.

Creating a gym routine includes deciding what you want to target (weight loss, core strength, muscle gain), which machines you want to use, how long and often you want the gym sessions to be and the intensity level.

Take the entire process at a steady pace to avoid overworking or overwhelming yourself. It would be beneficial to consult with a personal trainer at your chosen gym in order to learn more about which machines would be the best fit for your goals and experience.

The biggest thing to keep in mind when creating your routine is to ensure it is fun. You can do this by choosing machines that you enjoy or by creating a gym playlist that will get you pumped and excited for the workout. Keeping the process fun will make it much easier for you to stay consistent.

Creating a gym routine means you can choose what time of day you have to workout, how long the workout will be and how intense it will be. This is completely tailored to your needs and abilities which can make it feel much more bearable.

There are many different types of gyms to choose from at varying prices, just choose one that has all the equipment you need and is in close proximity to you. Ensuring the gym is close by will allow you to make fewer excuses about getting yourself there.

Meal Prep

Meal prepping goes hand in hand with attending the gym. It ensures that your body is efficiently fueled each day so you can function at your best. 

Making it a habit to grocery shop and batch cook meals each week allows you the opportunity to spend the rest of the week eating tasty meals without having to exert any additional energy.

Meal prepping does not always include overnight oats or salmon and quinoa. The meals are fully in your control and you do not need to follow what everyone else is doing. 

A meal you typically do not see being meal prepped is tuna pasta bake. From the outside looking in, this meal seems overloaded with cheese and way too many carbs. But it can be made with alternatives such as low carb pasta, protein pasta and protein cheese.

Finding ways to turn your favourite meals into healthy meal prep is more worthwhile than copying meals that you know will sit in your fridge and never get eaten.

You need a balanced diet in order for your body to function correctly, be productive at work and avoid getting sick. Your meal prep should aim to include fruits, vegetables, protein, carbohydrates and healthy fats. 

Including a range of healthy carbohydrates and proteins in each meal of the day will assist your strength training and help your muscle gain become more defined. Carbohydrates and proteins also fuel your body in preparation for working out. They give you the energy needed to push through a workout.

Meal prepping food that is healthy, yet filling and delicious, will help you avoid falling back on old ways by ordering takeout or bingeing on snacks. Sticking to this habit will also help you save money as batch cooking is much cheaper than eating processed food, ready made meals and ordering takeout.

Participate In An Active Hobby

Building a healthy habit does not have to feel like a chore. There are many ways you can become healthier in a fun way such as participating in an active hobby. 

Hobbies are activities that are done solely for enjoyment. This includes things such as rock climbing, dancing and playing sports. The great thing about active hobbies is that while they keep our brain stimulated and produce endorphins, they also build strength and endurance within our body.

Making it a habit to engage in an active hobby at least once a week can transform your physical and mental health.

There are a selection of active hobbies that are affordable, easy and don’t need a huge deal of committed time towards them. If you are a fan of sports, you might find adding football, rugby or badminton to your weekly routine is fitting and easy for you.

Open water swimming is another affordable active hobby that allows you to be in nature and do something fun while exercising your entire body. Before venturing into the water, ensure you know how to safely swim in open water.

Swimming in open water is hugely beneficial to your health as it helps you tone your legs, arms, back and shoulder muscles while also increasing your endurance.

If you find yourself unable to leave the house for various reasons, there are two main active hobbies you can fall back on. The first is to spend dedicated time playing with your kids or your pets. 

Running around, laughing and jumping with kids or pets is a great way to work on your cardiovascular health while having fun. Running on a treadmill can have the same effect on your breathing and health but it is much harder to stick to. 

If you live alone, you can look into starting a home or garden project. Redecorating requires you to lift heavy objects and spend a lot of time actively moving around. 

This can be physically difficult so it is important to take it at your own pace and ensure you have the correct protein intake so your growing muscles can recover efficiently.

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8 Machines And Equipment You Really Need in Your Home Gym

8 Machines and Equipment You Really Need in Your Home Gym

Building a home gym is an investment with huge returns for your fitness. It can be a quick setup in your garage, a corner of your bedroom, or a dedicated room in your home. Any way you make it, you’ll want to know what equipment to use to outfit your dream gym.

All the options on this list come in various configurations and price ranges. Your specific product choices vary depending on your budget, space, and fitness goals.

Here are the top eight machines and equipment you really need in your home gym.

1.) Training Bench

A training bench allows you to expand your possibilities in your home gym that goes beyond bench pressing.

You can get a complete workout from a floor mat, but a quality training bench improves your range of motion and offers you a better place to lie than the floor.

A few considerations when choosing a weight bench are weight capacity, height, adjustability, and pad width. Some heavy-duty training benches have weight capacities of over 1000 pounds. Unless you’re a competitive powerlifter, a quality bench with about 700 pounds capacity will serve your home gym well.

Think about how you’ll use the bench to determine whether a flat or adjustable one will serve your needs. A bench may come with attachments for leg maneuvers you’re interested in too.

Beyond horizontal presses, you can use a bench for step-ups, prop your feet or hands to angle your body, or lay face down for chest-supported rows.

2.) Barbell

The barbell holds the weight plates that you’ll be lifting. Without the barbell, your bench, weight rack, and weight plates are of no use.

Durability is a key factor when choosing the right barbell. A high-quality barbell can last decades or a lifetime as long as you don’t drop in with no plates on it.

A barbell with bearings allows the weights to spin separately from the bar. You can reposition your hands more easily during movements like the clean and jerk and snatch with a barbell with bearings. However, powerlifters tend to prefer a bar that doesn’t spin for deadlifts, squats, and bench presses.

3.) Weight Rack

Strength trainers, bodybuilders, and competitive lifters likely find the weight rack the centerpiece of their home gym. It’s an essential piece that holds the barbell in place and provides extra plate storage. The option to add cable pulleys, dipping bars, or other extras makes your weight rack a multi-use training session station.

Space is a vital consideration for many machines and equipment on this list. Planning for a weight rack is no different. Three possible configurations are a power rack, a squat stand, or a foldable rack.

A regular power rack should have a sturdy frame and attachments to expand its usefulness in your home gym. Usually, it has four upright posts that support band pegs and dip bars at various heights.

A squat stand looks like a trimmed-down version of a power rack. It has two upright posts with holes for adjusting the height of pegs and dip bars. Some models feature spotter’s arms. You’ll likely be able to bench press from the floor with a squat stand.

The most compact option is a folding rack. A wall-mounted rack that folds back against the wall when you’re not using it is perfect for a garage home gym. The drawback to this setup is limited additional features.

4.) Weight Plates

Now that you have a training bench and weight rack you want to invest in some quality weight plates. These are what you load onto the barbell to increase the weight you’ll be lifting. Some types work with loadable dumbbells and kettlebells too.

Two key factors that make a high-caliber set of weight plates are weight accuracy and durability. Accuracy means you can correctly track your progress, especially for competitive lifters. You want to know exactly what you’re capable of. They should be durable enough to last about a decade.

Traditional weight plates are made of iron or steel. They are less expensive and easier to store than bumper plates, which are coated in rubber or urethane.

A couple of reasons you may consider investing in bumper plates is because they are quieter and less likely to damage your floor if you drop them. The rubber coating keeps them from clacking together or scraping against surfaces. Iron plates are also prone to rust if they are exposed to humidity or moisture.

5.) Dumbbells

You’ll always use your barbell and weight plates with both hands. Dumbbells allow you to work one side of your body at a time as in dumbbell rows. The muscles in each arm work independently even if you are using one in each hand.

Buying separate pairs of dumbbells is the most expensive way to build your collection. You can get iron dumbbells or ones coated in rubber, like bumper plates. You’ll get a greater range of weights with individual pairs than with adjustable dumbbells too. You can also rest these dumbbells on the end of your thigh between reps. Adjustable ones have a locking mechanism preventing this.

Adjustable dumbbells usually have a bar on which you load small weight plates and a locking mechanism to keep them in place. Many are made of plastic, making them less durable than a set of rubber-coated dumbbells. You also use up time changing the weight plates.

Once again, space becomes a factor in your choice of dumbbells. If you want a broad range of weights you’ll need a storage rack and space to put it for individual fixed dumbbells. They come in 5 lb increments, so that can add up quickly. An adjustable set saves space.

It comes down to thinking about your space and what type of dumbbells will best serve your needs.

6.) Kettlebells

Kettlebells have the advantage of compact, versatile performance. You can combine weight training with effective cardio through kettlebell flows.

Kettlebells are a space saver in that you only need a few or just one to gain the benefits of a kettlebell workout. You can do some kettlebell swings when you’re short on time, too.

Using kettlebells has a positive impact on all areas of lifting. A proper kettlebell swing teaches and reinforces proper hip hinge mechanics that translate to good form with a barbell. You’ll get your heart pumping to add a cardio session too.

You improve your hip hinge mechanics during kettlebell swings because you squeeze your glutes at the top of each rep. According to research, your body receives instant feedback on whether or not you sufficiently activated your glutes. That makes kettlebell swings the perfect way to practice hinging technique under less loaded stress than when deadlifting.

7.) Resistance Bands

Resistance bands may seem redundant if you have a sweet weightlifting setup. But bands provide variety in your workout that contributes to your gains in unique ways.

For example, using a barbell for bicep curls means your muscle is relaxed at the top and bottom of each rep. The weight feels heaviest at the midpoint. An elastic resistance band challenges the muscle through the full range of motion.

Bands also provide accommodating resistance when lifted or looped around another implement. This means the resistance curve is reversed compared to what the muscle is used to. Uniquely working the muscle has positive effects on your gains.

You can use bands to increase the intensity of your bodyweight movements. Banded push-ups and squats to bump up your training.

One last recommendation for adding resistance bands to your home gym: they’re cheap. You can keep several lying around without dropping a lot of cash.

8.) Cardio Machine

Heart health is one of the most important aspects of taking care of your overall health. A solid cardio routine goes hand in hand with strength training and bodybuilding.

Donning your running shoes and pounding the pavement may not always be an option or a desirable scenario. Many people live in areas with long seasons of extreme heat or cold. This is a time when a home gym seriously contributes to your gains.

Space is the most valuable commodity for most of us setting up a home gym. Luckily, a cardio machine or equipment doesn’t have to hog precious square footage. Battle ropes, an exercise bike, or stair-step system all give you a great aerobic workout without taking up the whole room.

If you have more space to commit to a cardio machine, there are excellent machines to help you meet your goals. A treadmill, elliptical, or rower are popular choices that most of us already know how to use.

So, What Do You Really Need in Your Home Gym? 

Your home gym can be your little corner of fitness paradise. Even if you build it slowly by investing in each piece over time, starting with this list will make a home gym where you’ll want to work out every day.

Training benchBarbellWeight RackWeight PlatesDumbbellsKettlebellsResistance BandsCardio Machine

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Powerlifting Lever Belts: Key Pros & Cons

Powerlifting Lever Belts: Key Pros & Cons

Powerlifting lever belts are an essential tool for many weightlifters looking to maximize their performance and strength. These belts are designed to provide support and stability to the lower back and abdominal muscles during heavy lifts, such as squats, deadlifts, and bench press. By helping to support the core muscles, lever belts allow athletes to lift heavier weights with increased stability and safety.

In addition to providing support, lever belts can also help improve technique, form, posture, and breathing by providing a secure fit around the waist. Whether you’re a seasoned strength athlete or just starting out in the world of powerlifting, a lever belt can be an invaluable tool for helping you reach your strength and performance goals.

In this article, we will delve into the benefits and drawbacks of using a lever belt for powerlifting, and offer tips on how to choose the best one for your needs.

What is a Lever Belt?

A lever belt is a type of weightlifting belt that is designed to be fastened and unfastened using a lever mechanism, rather than a traditional buckle. Lever belts are often used by powerlifters and other strength athletes, as they allow the athlete to easily tighten and loosen the belt during training sessions or competitions.

Lever belts are typically made of leather or synthetic materials and are designed to provide support and stability to the lower back and abdominal muscles during heavy lifting. They are worn around the waist and are tightened using a lever that is located on the front or side of the belt.

Lever belts are typically used during heavy compound lifts such as squats, deadlifts, and bench press, where proper technique and form are essential for safety and performance. They can be particularly useful for lifters who are attempting to lift heavy weights and need extra support for their lower back and core muscles. Lever belts can also be used to help lifters maintain proper technique and form during lifts, as the added support and stability can help to reduce the risk of injury.

Pros of a Powerlifting Lever BeltImproved Support and Stability

One of the primary advantages of a powerlifting lever belt is the increased support and stability it provides to the lower back and core muscles during heavy lifts. This can help to reduce the risk of injury and improve performance, particularly for lifters who are attempting to lift heavy weights.

Set it and Forget it

One of the key benefits of a powerlifting lever belt is its ability to be easily adjusted using the lever mechanism. This allows the lifter to customize the fit of the belt to their individual needs, and once the desired tightness is achieved, the belt can be locked in place using the lever. This “set it and forget it” feature can be particularly useful for lifters who need to adjust their belt between sets or during competitions, as it eliminates the need to constantly readjust the tightness of the belt or struggle to pull it tight enough. The customizable fit of a lever belt can also be useful for lifters who have fluctuating waist sizes, as it allows them to easily adjust the fit of the belt to suit their needs.

Easy to Use

Lever belts are designed to be fastened and unfastened quickly and easily using the lever mechanism. This can be particularly useful for lifters who need to adjust their belt between sets or during competitions.

Cons of a Powerlifting Lever BeltCost

Lever belts can be more expensive than traditional weightlifting belts, particularly if they are made of high-quality leather. This may not be an option for lifters who are working with a limited budget.

Size Limitations

Lever belts are not always easy for multiple people to share, as the tightness setting is not usually simple to change mid-gym session. This means that each lifter may need to purchase their own lever belt in order to ensure a proper fit and maximum benefit during training. It is important for lifters to carefully consider their size and fit needs before purchasing a lever belt, and to try on different sizes and brands to find the best option for their individual needs.

Dependence

Some lifters may become too reliant on their lever belt for support and stability, which can lead to a reduction in core strength and stability over time. It is important to use a lever belt as an aid, rather than a crutch, during training and competition.

Limited Use

Lever belts are primarily used for powerlifting and other strength-based sports, and may not be appropriate for use in other types of training or activities. They may also be restricted for use in certain competitions or events.

Key Factors to Choosing a Lever BeltQuality

Look for a belt that is made of high-quality materials, such as leather or a durable synthetic material. This will help to ensure that the belt is strong and long-lasting, and will provide the necessary support and stability during heavy lifts.

Fit

Make sure to choose a belt that fits well and is comfortable to wear. Look for a belt that is wide enough to provide ample support, but not so wide that it feels cumbersome or gets in the way during lifts.

Adjustability

Choose a belt that has a lever mechanism that is easy to use and allows for precise adjustment of the tightness of the belt. This will allow you to customize the fit of the belt to your individual needs and make it easy to adjust the belt between sets or during competitions.

Price

Consider your budget when choosing a lever belt. There are options available at a range of price points, so be sure to shop around and find a belt that fits your needs and budget.

Brand

Look for a reputable brand that has a good reputation for producing high-quality weightlifting belts. Read reviews and ask for recommendations from other lifters or strength coaches to find a belt that has a proven track record of performance and durability.

Conclusion

Ultimately, the best lever belt for powerlifting will depend on your individual needs and preferences. It may be helpful to try on a few different belts and experiment with different sizes and brands to find the one that works best for you.

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Should You Use Lifting Straps?

Should You Use Lifting Straps?

Lifting straps have been a welcome addition as a lifting accessory. Many lifters have enjoyed the extra support provided by the straps and have incorporated them into their routines. On the flip side, many lifters have opposed the use of lifting straps. These people argue that using them robs you of the full effectiveness of your workout and limits your development. In this article, I’ll answer the question once and for all. Should you use lifting straps? Let’s find out…

What are lifting straps?

To answer our question properly, let’s start from the beginning. Lifting straps are cloth or leather bands you wrap around your wrist and then around the barbell. The main purpose of them is to give you a better grip on the barbell to make sure it doesn’t slip as you work out. They take away stress from your hands and send it straight down to your forearm.

Now that you know what they are, we can ask the next question. What are the benefits of using lifting straps?

What are the benefits of lifting straps?

Why should you even bother with lifting straps? What’s so special about them that’s got everyone hyped? Here are some tempting benefits…

You last longer

Lifting straps reduce the stress on your hands and channel it to your forearms. This reduces the amount of work you have to do, which means less exertion. This, in turn, means you can last longer in your workouts. When you use lifting straps, you don’t need much grip strength. This allows you to lift longer and get much more value from your workouts.

You lift heavier

Lifting straps don’t only let you lift for longer, they help you lift heavier too. If the exertion on your hands is less and you don’t get tired as easily anymore, you can go longer than you used to and lift heavier than you used to. They make life easy on your hands so that you can target other parts of your body with heavier weights.

Less risk of injury

I already mentioned that lifting straps help you secure a firm grip on your barbell, and you probably know how important grip is in weightlifting and powerlifting. Maintaining a safe grip and proper form are the two basic rules of every workout. A safe grip is necessary not only for the effectiveness of your workout but for your safety. Letting your barbell slip off your hands could result in a dreadful injury that might sideline you for a long time. Straps reduce the risk of that by a mile.

What are the disadvantages of lifting straps?

Despite all the amazing benefits, lifting straps have some effects that might make you think twice about using them. It’s necessary to discuss both the good and bad sides to help answer our question as effectively as possible. So let’s have some disadvantages…

No grip strength development

We’ve spoken about how cool it is that lifting straps remove stress from your hands. While this function helps you lift heavier and for longer, it also has an adverse effect you might want to watch out for. The whole idea of working out is building up strength by subjecting yourself to stress. Without the stress, you won’t build up any strength.

By removing the stress from your hands, lifting straps are starving your hands of grip strength development. Other muscles might develop faster, but your hands and even your forearm are likely to be left behind. This will lead to an unhealthy dependence on them, and you don’t want that.

Dangerous with overhead workouts

Lifting straps secure your wrist to the barbell to help keep your grip secure. Again, this is an awesome benefit but you might want to be careful. Some workouts, by nature, require you to release your barbell after a complete cycle. Movements like the clean and jerk and other overhead workouts are better done without straps.

Because of how high up they are, losing your grip while working out might be more dangerous if you have them on. They also won’t let you drop your barbell to the ground, but will force you to slowly lower it down regardless of the workout.

When do you need lifting straps?

Now that you know the pros and cons of using lifting straps, you’ve probably already understood that they are good for you, but only with mindful use. Too much of it can easily become a bad thing for your development. So when should you use lifting straps?

First of all, stay away from lifting straps if you’re a beginner. You must master the basics of any workouts you’re doing as a beginner. Mastering grip, proper form and technique are your only goals as a beginner. Straps will take away that early grip strength development, and that’s a terrible way to start.

If you’ve been lifting for a while now, there’s a conversation to be had. Lifting straps can be very effective, especially if you’re trying to break past a limit. On the flip side, you don’t want to get too dependent on them, because that’s a downhill slope. Here’s my recommendation.

Avoid using lifting straps as much as you can. Working out naturally develops your grip strength and gives you a more rounded effect. If your wrists are in pain, straps are a good way to keep working out without exerting too much stress on your wrists. You can also use them when doing workouts like landmine exercises where you have to hold the collar of the barbell, which is thicker and more difficult to hold well.

Final Thoughts

Lifting straps are one of the most popular weightlifting accessories. As popular as they are, they have also generated quite some conflict. The good news is you now know exactly when to use them, if ever. So next time when your gym buddies are arguing about them, you won’t be confused. If you’re a beginner, stay natural. If you’re experienced, you have some more leeway.

Now it’s your turn. Are you a beginner? Do lifting straps sound like something you’d want to get? Is there any question I haven’t answered? Let’s talk in the comments!

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What Equipment is Needed for Powerlifting?

What Equipment Is Needed For Powerlifting

Powerlifting is one of the most demanding sports out there, and it goes way beyond what you see on social media. Success in powerlifting requires months, if not years, of committed training with the proper equipment; squat racks, barbells, weight plates, and even chalk.

Starting a powerlifting routine can be intimidating. Especially if you don’t have the right equipment. In this article, we will cover all of the equipment you need to have handy, either at home or your local gym, if you want to practice the sport of powerlifting.

What is Powerlifting?

Powerlifting is a competitive strength sport that consists of three attempts at maximal weight in the squat, bench press and deadlift. These lifts are performed in that order, and the total of the best successful lift (the heaviest weight lifted) for each lift determines the winner for each weight class and division.

The sport is overseen by the International Powerlifting Federation (IPF). The IPF is the global governing body for all powerlifting federations across the world. It was founded in 1972, and its current president is Dr. Tamas Ajan.

Equipment Needed For Powerlifting

Before starting powerlifting, you will need a few things to ensure your training is successful. Powerlifting is one of the most difficult sports in the world. So an aspiring lifter needs to be prepared for all that comes with the sport.

Below are listed some of the most essential pieces of powerlifting equipment used by powerlifters:

Barbell Bar

Powerlifters train with barbells, similar to those used in competition, to help increase their strength and size.

Barbells are long metal poles with weights attached at either end. You can do many exercises with barbells, including squats, bench presses, deadlifts, and cleans. However, not all barbells are the same. Choosing the Olympic-style barbell is essential if you’re planning on competing.

Also, many powerlifters use personalized powerlifting programs to fully prepare themselves for competition so they can perform their best.

Squat Bar

A squat bar is a standard barbell with center knurling, which helps keep the bar in place during squats. This barbell is used for squats, bench press and sometimes deadlifts depending on the powerlifting federation’s rules and standards.

Deadlift Bar

A deadlift bar has no center knurling and is usually slightly thinner than a standard barbell. This allows it to have some give or “whip” as the bar bends when using heavier weights. You should only train with a deadlift bar if your chosen federation uses it in competitions. Otherwise, you are better off using the standard barbell for all your main lifts.

Weight Plates

Many different types of weights can be used when you do powerlifting exercises. Some people prefer using standard metal plates while others prefer calibrated plates like those used in competition.

Standard Plates

These are typically made from solid iron or steel, but can also be made from plastic or rubber. It is best to stick to metal plates, as many rubber or plastic plates have different widths than those used in competition, which can hinder performance.

Calibrated Plates

Calibrated plates help ensure that you’re lifting the correct amount of weight during your workouts. They are also the same plates that will be used in competition. So training with them is a great way to make sure you have no surprises when it comes time for competition.

Squat Rack

A squat rack, or power rack, is a vital piece of equipment if you want to compete in powerlifting. It allows you to practice your squats in the safest way possible if you train alone. That way, if for some reason you are not able to squat the weight up, the rack can hold the weight for you and help prevent a major injury.

Bench Press

The bench press is another vital piece of equipment needed for powerlifting. It is best if you get a full bench press set-up, but at minimum you will need a simple bench that you can put in the power rack to perform bench presses with.

Elbow or Knee Sleeves

Though it is not required, powerlifters often wear elbow or knee sleeves or knee wraps during their workout to help support their joints and prevent injuries. These sleeves can be made from neoprene or cotton — although neoprene is more popular because it’s more durable and easier to clean.

Wrist Wraps

Similar to elbow and knee sleeves, wrist wraps help support your wrists and prevent injury. For some that have difficulty keeping their wrists straight, they also help to keep your wrists in line with the bar.

Powerlifting Belt

Powerlifting belts are not required, but they are one of the most effective tools for improving your lifts and preventing injury. They do this by helping you brace your core during heavy lifts so that you feel stronger and are usually able to lift more weight.

Chalk

Chalk is another necessary piece of powerlifting equipment you need to have on hand. It helps to keep your hands and the bar dry so that you can grip it better. This is extremely important for heavy deadlifts, but putting some on your back can also help keep the bar in place during squats and prevent your back from slipping on the bench when bench pressing.

Powerlifting Kit

A powerlifting kit consists of a belt, knee sleeves, wrist wraps and other vital equipment which help protect your body while performing heavy lifts. No matter what level you are at in the sport, you should put together your own powerlifting kit that you bring to every meet and training session.

Benefits Of Powerlifting Equipment

Some of the main benefits of using powerlifting equipment are:

Improved performance and focusIncreased muscle strengthReduce the chances of injuryHelpful during trainingConclusion

Powerlifting equipment has proven to be essential for building strength, lowering injury risk, and improving performance. While it’s crucial to improve your lifting ability and natural strength, as well as, it provides some support. Powerlifting equipment can help in many ways. Find the equipment that best suits you and get to training heavy!

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Dry Fasting: Top 9 Benefits Explained

Dry Fasting: Top 9 Benefits Explained

Research shows that dry fasting is an effective way to lower body weight and improve blood lipids, glucose, and cholesterol. It may be particularly beneficial for people who are overweight or obese because cutting out water may cause more weight loss. One of the many other benefits of dry fasting is that it can boost your immune system, which helps fight disease and premature aging. This can also improve bone health, as the body secretes more of the hormone PTH during intermittent dry fasting. This hormone is important in bone formation and reabsorption, and it also helps the body to absorb calcium. To learn more about dry fasting and its benefits, read on.

While dry fasting make sure you check DoFasting supplements so you don’t miss out on the key nutrients you need to be successful!

What Is Dry Fasting?

Dry fasting is a type of intermittent fasting in which you cannot consume any liquids during the fasting period. When you decide to start a dry fast, you will need to prepare yourself mentally and physically.

It is a good idea to increase your water intake in the days leading up to the dry fast. This will ensure that you don’t go into a fast dehydration. In order to prepare for a dry fast, you should first try a normal fast for at least three days.

Dry fasting can be dangerous and should only be attempted under the supervision of a doctor or dietitian. The main risk of going without water is dehydration, which can cause a variety of health problems.

How Does Dry Fasting Work?

Dry fasting is an effective way to reduce weight and improve health. It works by decreasing inflammation in the body. As a result, the skin has a healthier appearance. It can also help prevent a number of joint and bone diseases. It helps regulate hormones and helps the body reduce the risk of osteoporosis and osteomyelitis.

During a dry fast, your body produces endogenous water and metabolizes fat tissue to produce metabolic water. Endogenous water has a higher quality than circulating blood and is a source of internal hydration for your body. As a result, dry fasting allows your body to retain water for a longer period of time.

While the results of dry fasting are not immediate, you may notice a difference in your body and mood over time. When you first begin a dry fast, you might experience a loss of energy and a lack of focus, but it can also improve your mental health. If you want to start dry fasting, you can use the DoFasting app to stay on track.

The Top 9 Benefits of Dry Fasting

Recent studies have shown that dry fasting may have a number of health benefits. Here are the top 9 benefits of dry fasting:

Promotes Weight Loss

Dry fasting is a diet that allows people to go without eating for a set period of time. Many of the benefits of dry fasting are related to health. For example, it improves insulin sensitivity, reduces the bad cholesterol in the body, and boosts metabolism. By reducing the amount of food we consume during each eating window, our bodies adapt to burning fat more efficiently. This leads to quicker weight loss.

Helps to Grow New Brain Cells

Dry fasting triggers the production of brain-derived neurotrophic factor, a compound that boosts the immune system and boosts brain-cell survival. BDNF regulates neurogenesis and neuronal survival, a process important for memory and learning. It also makes neurons more resilient to stress. Dry fasting also helps the brain grow new white blood cells, which boosts the immune system.

Balances Cholesterol Levels

Dry fasting is a method that balances cholesterol levels and improves the health of the heart. By eliminating calories from the diet, the body is forced to burn stored fat. This process is called autophagy. By reducing the amount of insulin secreted during fasting, the body is able to regenerate damaged cells.

Lowers Blood Sugar Levels

Dry fasting is one of the best ways to reduce your blood sugar levels. It works by limiting the intake of calories, which reduces inflammation and helps your body fight infections. The process of fasting is also a good way to increase cellular autophagy, which may reduce the risks of modern-day diseases associated with inflammation.

Prevents Osteoporosis

Dry fasting is an excellent way to reduce the risk of osteoporosis. This dietary regimen helps the body rid itself of old, diseased cells and enables new stem cells to replace worn-out ones. Additionally, it helps balance cholesterol levels and improves bone health.

Cell Regeneration

Other benefits of fasting include the ability to reverse the effects of aging. Research has shown that fasting increases the production of stem cells, a key feature for longevity. It can also delay the loss of tissue function associated with aging.

Reduced Inflammation

Recent research has suggested that intermittent fasting can reduce inflammation, a condition that is the root of many chronic diseases. Repeated fasting also has other benefits, such as improved skin and reduced inflammation.

Skin Benefits

Dry fasting can have many benefits for the skin, particularly for people who are prone to dryness. It can help the skin self-hydrate and produce its own natural oils. In addition, it can help you reassess your skincare regimen and figure out which products are working the best for you.

Spiritual Benefits

A dry fast may have many physical and mental benefits, but it also has spiritual benefits. It can strengthen your willpower, improve your mental focus, and provide you with renewed energy.

What Are The Side Effects of Dry Fasting?

Dry fasting can have dangerous side effects. A lack of water can lead to severe dehydration, a potentially life-threatening condition. In addition, prolonged periods of dehydration increase the risk of urinary tract infections and kidney stones. So, before you start dry fasting, make sure you consult a doctor. Here are the common side effects of dry fasting.

TirednessHeadachesPoor focusDehydrationDecreased urinationUrinary and kidney problemsNutrient deficienciesDry mouth and lipsConclusion

There are many benefits to dry fasting. For starters, it can help you lose weight. However, it is important to remember that you need water to maintain hydration. A dry fast should not be more than 24 hours. If you are uncomfortable with the idea of not drinking anything, start with smaller window sizes and build up. Dry fasting is an effective method of healing for the body. However, make sure you consult a nutritionist before you start dry fasting.

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Does Drinking Coffee Effectively Help You To Lose Weight?

Does Drinking Coffee Effectively Help You Lose Weight?Introduction

Wouldn’t it be wonderful if your morning coffee could contribute to your weight-loss journey? That might seem too good to be true, but some believe drinking coffee can help you lose weight.

But is that true? Can drinking coffee effectively help to lose weight?

Yes, drinking coffee on a regular basis can help you lose weight. A study conducted in 2012 found that coffee can induce thermogenesis. Thermogenesis is a bodily process that helps your body lose weight by generating heat. Furthermore, it increases your metabolic rate, which doesn’t let your body store fat.

That seems a bit exciting, doesn’t it? Allow me to elaborate.

How Does Drinking Coffee Effectively Help To Lose Weight?

I’m sure you have already heard, “Caffeine is bad” or “Avoid caffeine; it does this and that to your body.” etc etc. All those might or might not be true. But caffeine does have some health benefits, especially in the weight-loss sector.

Here are six ways coffee can help you lose weight.

1 – Thermogenesis

Thermogenesis is a process where the body can burn fat by raising its internal temperature. Caffeine converts the chemical energy in your body and produces enough heat. Using that heat, the body burns excess fat and calories.

Caffeine is considered a high-performing thermogenic, which is why some weight-loss supplements use it as an ingredient.

2 – Faster Metabolism

Another way drinking coffee helps you lose weight is by increasing your metabolism. Experts say caffeine can boost your metabolism rate up to 11%.

If you didn’t already know, metabolism is the process of converting calories into energy. A faster metabolism rate means your body will burn calories faster and will eventually burn away the excess fat stored in your body.

3 – Breaks Down Fats

Besides inducing natural processes that burn fat, caffeine itself can break down fat. Coffee influences your body chemistry in two ways. Both of these processes end up burning extra fat for you.

Caffeine increases the production of the enzyme lipase, which aids in the breakdown of fat during digestion. In addition to that, coffee raises the level of adrenaline in our blood, which aids in the breakdown of lipids. As a result, fats are broken down.

4 – Antioxidants

Coffee is said to contain antioxidants, which protect your cells from a harmful component named “free radicals.”

Free radicals are mainly responsible for cellular tissue damage, but additionally, they are the reason behind increased appetite and obesity. The antioxidants found in caffeine will fight and neutralize the free radicals.

5 – Decreases Appetite

Coffee’s chlorogenic acids reduce appetite, causing you to feel less hungry. This is fairly perfect for anyone seeking to reduce their food and calorie intake. Although chlorogenic acid is most abundantly found in raw (green) coffee beans, it is also found in roasted coffee. More chlorogenic acid is retained in coffee with a lighter roast character.

6 – Low-calorie

Besides all these benefits, coffee itself is a low-calorie drink, minus the cream and sugar. That means coffee solves your problem of finding a low-calorie drink of choice. Because of this, coffee is also a great pre-workout drink.

Is Coffee a Good Pre-Workout Drink?

Which Type Of Coffee Is Best For Weight Loss?

We all know that there are different types of coffee and different ways of making it. But what coffee is best for weight loss?

Black coffee is the best coffee to drink if you are looking to lose some weight. Green coffee would be a close second. If you have to add milk, a small amount of dairy or plant-based milk would be fine. But make sure to keep your sugar intake in check.

For your benefit, there are specifically manufactured coffees that promote weight loss. That kind of coffee could really lend you a hand fighting.

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How Much Coffee Should You Drink For Weight Loss?

The coffee diet suggests drinking at least three cups (720 ml) of coffee per day. For a noticeable change, you should also limit your calorie intake. This diet may result in short-term weight loss, but it’s not healthy long-term.

So, besides drinking coffee on a regular basis, what you can do is eat a healthy diet and do some light exercises.

Also, there are some side effects of caffeine that put a heavy burden on your body. Sleep deprivation and tooth erosion are two of the many side effects.

So, a great option would be using Prodentim, an oral health supplement that will protect your teeth from erosion.

If you are not a big fan of coffee or do not want to drink a huge amount of coffee, you can try weight-loss supplements that are really good. These supplements are made from all-natural substances with no side effects and are completely safe and healthy.

FAQsCan coffee reduce belly fat?

Yes, drinking coffee can reduce your belly fat. Caffeine has been found to benefit weight management by increasing metabolism and decreasing feelings of hunger. That makes coffee an effective belly fat-reducing drink.

How do you know you are burning fat?

When you are burning excess fat, you’ll notice that you are not feeling as hungry as before. Your mental and physical states will improve. Physical activities will interest you, and they should feel easier to do than before.

Does hunger mean you’re burning fat?

No, being hungry doesn’t necessarily mean you are burning fat. But you might feel hungrier when you are losing weight. On the contrary, a reduced appetite could indicate that your body is working on losing fat.

Conclusion

After all the discussion, you can safely say that drinking coffee can effectively help you lose weight. Coffee can speed up your metabolism, induce thermogenesis, and increase the production of fat-burning enzymes. All of these can lead to losing weight.

But only drinking coffee is not a healthy option, so you must consider and combine different procedures for losing weight.

Read More:

Is Coffee a Good Pre-Workout Drink?

Coffee for Strength and Performance!

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Cryotherapy for Muscle Recovery

Cryotherapy for Muscle Recovery

Cryotherapy is a treatment that uses cold temperatures to help the body heal. There are three types of cryotherapy: whole-body, localized, and topical. Each type has its own benefits and drawbacks. If you do decide to invest in cryotherapy, make sure that you look for a reputable provider like TH7 Body Labs. This way, you can rest assured that you’re getting the best possible treatment. In this blog post, we will discuss each type in detail and help you decide which one is right for you to use for muscle recovery between workouts.

How Does Cryotherapy Work?

Cryotherapy works by cooling the body to extremely low temperatures. This causes the blood vessels to constrict, which reduces inflammation and pain. There are three main types of cryotherapy: whole-body, localized, and topical.

Whole-Body Cryotherapy

Whole-body cryotherapy (WBC) was originally developed in Japan in the late 1970s as a treatment for rheumatoid arthritis. WBC involves exposing the body to extremely cold temperatures for a short period of time, typically two to three minutes. During WBC, the skin temperature can drop to as low as 30°F, while the core body temperature remains unchanged.

The benefits of WBC include reduced inflammation, improved circulation, and increased energy levels. In addition, WBC has been shown to help with weight loss, cellulite reduction, and skin rejuvenation.

Localized Cryotherapy

Localized cryotherapy is done with a device that cools a specific area of the body. The session lasts for five to ten minutes and can reach temperatures as low as -150°F. Localized cryotherapy is used to treat conditions such as arthritis, tendonitis, and sports injuries.

Topical Cryotherapy

Topical cryotherapy is done with a spray or gel that is applied to the skin. The session lasts for five to ten minutes and can reach temperatures as low as -30°F. Topical cryotherapy is used to treat conditions such as acne, psoriasis, and eczema.

Cryotherapy is a safe and effective treatment for many conditions. However, it is important to consult with a healthcare provider before starting any type of treatment.

Effects of Cryotherapy on the Body

Since cryotherapy is becoming more popular, it is important to understand the different types and how they work. Now that we have already discussed the different types, we will move on to the effects of cryotherapy on the body.

Tissue Metabolism

Cryotherapy can be used to increase tissue metabolism. This type of treatment is also known as whole body cryotherapy (WBC). WBC involves exposing the entire body to extremely cold temperatures for a short period of time. This can help to increase circulation and reduce inflammation.

When tissue metabolism is increased, the body is able to better repair itself and recover from injuries. This type of cryotherapy can be used to treat a variety of conditions, including:

ArthritisChronic painDepressionInfertilityMigrainesBlood Flow

Cryotherapy can also help improve blood flow. When you have an injury, your blood flow slows down to the area to help promote healing. However, this can also lead to swelling and inflammation. Cryotherapy can help reduce swelling and inflammation by constricting the blood vessels and improving blood flow.

Cardiovascular Health

Cryotherapy has been used for centuries to treat a variety of medical conditions. In the past, it was primarily used to relieve pain and inflammation. Today, it is used to treat a wide range of health conditions, including cardiovascular disease.

Cryotherapy is used to treat cardiovascular diseases because it can help to improve blood circulation and reduce inflammation. It has been shown to be effective in treating conditions such as coronary heart disease, congestive heart failure, and arrhythmia. It is also being studied as a treatment for stroke.

Endocrine System

By stimulating blood flow and increasing the heart rate, cryotherapy can help to regulate the endocrine system. This is the system that controls hormone production in the body, and it is responsible for a variety of functions, including metabolism, growth, reproduction, and mood.

It is best to try cryotherapy when you first wake up in the morning or after a workout, as this is when your body temperature is lowest. It can also be helpful to drink plenty of water before and after your session, as this will help to flush out any toxins that have been released from your cells.

Physiological Changes

Physiological changes that occur during cryotherapy include:

Decreased blood flowVasoconstrictionIncreased heart rateIncreased respiratory rateIncreased blood pressure

All of these changes benefit the body as they help increase oxygenation and remove waste products. As a result, cryotherapy can help improve athletic performance, recovery time, and overall health.

How Often Should I Get Cryotherapy Treatment?

The frequency of your treatments will depend on the condition being treated. For example, if you are receiving cryotherapy for arthritis, you may need more frequent treatments than someone who is using it for recovery from a sports injury. Your doctor will be able to give you specific guidelines based on your individual needs.

In general, most people receive cryotherapy treatments two to three times per week. However, some people may need more frequent treatments in the beginning, and then can taper down to maintenance sessions as their condition improves.

What Are the Risks of Cryotherapy?

While cryotherapy is generally safe, there are a few potential risks that you should be aware of. These include:

Skin irritationFrostbiteBreathing difficulties (for those with asthma or other respiratory conditions)HeadacheDizziness

If you have concerns about whether cryotherapy is right for you, be sure to talk to your doctor. They will be able to help you weigh the risks and benefits and make a decision that is best for your individual needs.

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