Learn how to do Chin-Ups in 6 Weeks

The "Yes, You Can!" Chin-Up Plan
Ditch the lat pull-down and assisted pull-up machines. In order to master a real chin-up, you need to adjust to the challenging movement pattern. The four exercises detailed on the next page will help you practice and dial in proper technique (what I call "greasing the groove") as well as build upper-body vertical pulling strength that can't be replicated by many other exercises. These moves will also help improve your grip strength and exercise tolerance—meaning it will feel easier to hold on to the bar.

During the two phases of this plan, alternate between the sets of exercises listed at the right, doing them a total of three times each week. (So the first week is 1-2-1, and the second week is 2-1-2, and so on.) Add the move to the beginning of your regularly scheduled workout: It's crucial to do it when your body is fresh and at its strongest.

WEEKS 1 TO 3
1. Isometric Chin-up
2 or 3 sets, 5 to 20 seconds

2. Suspended Pull-up
2 or 3 sets, 8 to 10 reps

WEEKS 4 TO 6
1. Eccentric Chin-up
2 to 4 sets, 4 to 6 reps

2. Band-Assisted Chin-up
2 to 4 sets, 5 to 8 reps

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How to Drink Without Messing Up Your Weight Loss


Alcohol isn't commonly thought to be a "healthy" part of a weight loss program, but that doesn't mean you can't enjoy a drink or two without screwing up your progress.

First, let's talk about why we're even addressing this topic. Considering that drinking inhibits fat loss and adds excess calories, wouldn't it make sense to forego it altogether?

If this is possible for you, great. There's no shortage of articles (such as this one) on how alcohol physiologically hurts your efforts.

But weight loss isn't just about physiology. If it were, everyone would be able to just "eat less, move more" their way into skinny jeans. In reality, your environment is just as important as your physiology is to weight loss, and there are few things as native as alcohol. It has played a central role in almost all cultures since neolithic times, and there's even evidence to suggest that it played a key role in human evolution. READ MORE....

The Advanced 7-Minute Workout

 

These exercises stress and strengthen muscle groups throughout the upper body, lower body, and torso. The full workout (see step-by-step instructions below) also provides a compressed but intense interval-style endurance workout. Anyone who completes multiple push-up-to-row-to-burpee movements in 60 seconds (Exercise 3) will raise his or her heart rate substantially. The subsequent 30 seconds of side bridges (Exercise 4) provide a brief aerobic respite before the aerobically demanding Exercise 5 (single-leg Romanian dead lift to curl to press).  Read more...

TIPS FOR BELLY FAT REDUCTION

What to Avoid

- Processed foods and sugars

- Liquids with food, especially sugary drinks (e.g. soda, fruit juice)

- Reduce starchy carbs especially white rice, white bread, potatoes, pasta...

- Add more vegetables to your diet

 

What to Eat and Drink

- Healthy fats (e.g. omega 3 oil, avocado, salmon, flaxseed, walnuts, sardines, beef)

- Drink more water (a gallon a day )

- Add more complete, natural proteins (e.g. eggs, lean meats)

 

Lifestyle

- Sleep at least 8 hours (read article "Sleep Loss and Weight Gain")

- Exercise Every Day 

- Sit Less. Stretch More 

Benefits of Lemon Water You Must Know

I have lemon water every morning. I really mean it, every day. It became one of those routine habits like brushing my teeth, taking a shower, putting my shoes on before leaving the house.... Can't stop doing it. The benefits of adopting this habit are fantastic... 

Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes before you have breakfast. This will help you fully receive the benefits of lemon water, which are listed below. 

Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial

It balances the pH levels in the body 

Having warm lemon juice early in the morning helps flush out toxins

It aids digestion and encourages the production of bile

It is also a great source of citric acid, potassium, calcium, phosphorus, and magnesium

It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases

It helps reduce pain and inflammation in joints and knees as it dissolves uric acid

It helps cure the common cold

The potassium content in lemons help nourish brain and nerve cells

It strengthens the liver by providing energy to the liver enzymes when they are too diluted

It helps balance the calcium and oxygen levels in the liver

In case of a heart burn, consuming a glass of concentrated lemon juice can give relief

It’s immensely beneficial to the skin as it prevents the formation of wrinkles and acne

It helps maintain the health of the eyes and helps fight against eye problems

Aids in the production of digestive juices

Lemon juice helps replenish body salts, especially after a strenuous workout session

Cool, right?

Sleep Loss and Weight Gain

The relationship between sleep loss and weight gain is a strong one, and it has been explored in a variety of studies over the years. Large population studies show that both adults and children are more likely to be overweight and obese the less they sleep at night. In smaller, controlled studies, scientists find that when people are allowed to sleep eight hours one night and then half that amount on another, they end up eating more on the days when they’ve had less sleep. One pivotal study at the University of Colorado in March, showed that losing just a few hours of sleep a few nights in a row caused people to pack on an average of about two pounds.

Other studies have found that the underlying effects of sleep deprivation on the body can become pronounced in many ways. The stress hormone cortisol climbs and markers of inflammation rise. Hormones that stimulate appetite increase, while hormones that blunt it drop. People become less sensitive to insulin, raising their risk of Type 2 diabetes... READ MORE...

Age Gracefully

The Leading Cause of Premature Aging and Premature Death is Fructose

Increased insulin and leptin receptor sensitivity has clearly become the leading candidate for premature death. This results from two primary conditions: too much sugar and processed foods, combined with insufficient exercise.

Fructose is a major contributor to:

Insulin resistance and obesity
Elevated blood pressure
Elevated triglycerides and elevated LDL
Cardiovascular disease, liver disease, cancer, arthritis, and even gout

How does it do all this?

Fructose adversely affects your body in a number of ways, but one of the mechanisms that causes significant damage is glycation; a process in which the sugar bonds with proteins and form so-called advanced glycation end products, or AGEs. It's a fitting acronym because – along with oxidation – it's one of the major molecular mechanisms whereby damage accrues in your body, which leads to disease, aging, and eventually, death.   READ MORE...

 

 

Sitting and Premature Death

Would you take a brisk 20-minute walk each day if you knew it could reduce your risk of premature death by up to 30 percent? Well… lace up your walking shoes, because that’s what scientists from the University of Cambridge revealed.

Everyone in the study benefited from this modest increase in physical activity, regardless of whether they were normal weight, overweight, or obese. In fact, the researchers believe that increasing exercise is even more important than reducing obesity in terms of public health.

Their data suggests that at least twice as many deaths occur due to a lack of exercise than due to obesity. This is really astounding, considering one in five US deaths are associated with obesity. Study author Ulf Ekelund from the Medical Research Council Epidemiology Unit at the University of Cambridge told TIME:

“This is a simple message: just a small amount of physical activity each day could have substantial health benefits for people who are physically inactive.”..... READ MORE....

The Best Breakfast for Weight Loss

Protein. A slew of research shows that a high-protein breakfast, like eggs and bacon, trumps high-carb eats such as cereal. In addition to helping you feel fuller after your meal, the effects last all day long. A recent study in the American Journal of Clinical Nutrition found that people who ate a high-protein breakfast consumed fewer high-fat and high-sugar snacks in the evening compared to those who started their day with a lower-protein meal. 

Another recent study found that high-protein breakfast eaters have better control over glucose and insulin levels, which can keep cravings in check and may lower your risk of developing diabetes. Mike Roussell, Ph.D., a nutrition advisor, suggests downing about 30 grams of protein at breakfast from foods such as eggs, turkey, Greek yogurt, or a smoothie. You could even consider eating last night’s dinner leftovers for breakfast, which tend to contain more protein than other meals.  Source: Men's / Women's Health Magazine.

Powerful Anti-Inflammatory Spices

For one week, 10 to 12 subjects in each of 13 groups consumed a small amount of a particular spice each day. For example, those in the oregano group ate just half a teaspoon of oregano daily for seven days. Blood samples were drawn one hour prior to consumption, and also at the very end of the experiment.

The participants’ blood was then analyzed for antioxidant capacity. The researchers also analyzed how well the blood could dampen an induced inflammatory response in white blood cells.

This was done by placing the participants’ blood onto white blood cells that had been damaged by oxidized cholesterol (commonly found in fried foods). Even at the “everyday” dosage amounts given, four spices were found to be significantly effective at quelling the inflammatory response:

Cloves
Ginger
Rosemary
Turmeric

As noted in the featured article: “[T]he results represents what might happen when cells in our body are exposed to the levels of spices that circulate in our bloodstream after normal daily consumption—not megadoses in some pill. Just the amount that makes our spaghetti sauce, pumpkin pie, or curry sauce taste good.”

Other Potent Anti-Inflammatory Spices

An earlier study published in the Journal of Medicinal Foods found a direct correlation between the antioxidant phenol content of spice and herb extracts and their ability to inhibit glycation and block the formation of AGE compounds (advanced glycation end products), making them potent preventers of heart disease and premature aging. READ MORE...

10 Top Pregnancy Diet & Exercise

Pregnancy can be miraculous but overwhelming. Women are used to living their lives a certain way; suddenly, they question everything they do. Unfortunately, fitness is often the first to go, which is a big mistake.

Exercise during pregnancy has tremendous benefits for the mom-to-be. Most who exercise have shorter times in labor, easier births, and faster returns to pre-pregnancy figures as a result.

Being pregnant doesn't mean you have to stop exercising, and it doesn't have to mean being tired all the time. By planning a regular exercise routine and by eating a wide variety of wholesome foods, you can maintain your fitness and health during this physically demanding time on your body... READ MORE...

Exercise Naturally Builds Stronger Bones

Your bones are constantly being rebuilt in a dynamic process involving the removal of old bone through osteoclasts and regeneration of new, healthy bone by osteoblasts. Load-bearing exercise works to build stronger bones by stimulating cells responsible for the synthesis and mineralization of bone (osteoblasts).

Weight-bearing exercise is actually one of the most effective remedies against osteoporosis, because as you put more tension on your muscles it puts more pressure on your bones, which then respond by continuously creating fresh, new bone.

A good weight-bearing exercise to incorporate into your routine (depending on your current level of fitness, of course) is a walking lunge, as it helps build bone density in your hips, even without any additional weights. Running and jumping are also effective, as is weight training. As recently discussed in the New York Times:

"Sprinting and hopping are the most obvious and well-studied examples of high-impact exercises. In one recent study, women ages 25 to 50 who leaped like fleas at least 10 times in a row, twice per day for four months, significantly increased the density of their hipbones.

In another, more elaborate experiment from 2006, women who hopped and also lifted weights improved the density of their spines by about two percent compared to a control group, especially if the weight training targeted both the upper body and the legs. Women whose weight training focused only on the legs did not gain as much density in their spines." ... read more...

Intermittent Fasting - Key to Healthy Weight Loss

Intermittent Fasting and High-Intensity Exercise Is a Potent Combo for Weight Loss

When it comes to shedding unwanted pounds and reworking your fat-to-muscle ratio, high-intensity interval training (HIIT) combined with intermittent fasting is a winning combination that’s hard to beat. When you combine these two strategies, especially if you exercise in a fasted state, it effectively forces your body to shed fat because your body's fat burning processes are activated by exercise and lack of food. The good news is that you don’t have to keep on intermittent fasting forever if it doesn’t appeal to you long-term. Also if you are already your ideal weight, then there really isn’t much need to exercise fasting as it will limit your performance.

If you need to lose 50 pounds, you’re looking at about six months or so of intermittent fasting, after which you can revert back to eating more regularly. The caveat is that you also need to pay attention to the quality of the food you eat. Since both HIIT and intermittent fasting help shift your body from burning sugar to burning fat as its primary fuel, it’s important to feed your body the right nutrients. Even on non-fasting days, it’s important to eat a diet that is:

.... read more...