9 Weight Loss Tips To Shed Those Unwanted Kilos and The StrengthCast PowerShow

 

• Author Irabor Mark

Weight loss is a popular topic when it comes to personal goals. It can also be a popular New Year's resolution. Unfortunately it isn't as easy to do as people wish it was.

This article can help you to find ways that can help you to lose the weight that you have been trying to lose.

1. Every dieter under the sun has heard about portion control and how that supposedly helps you lose weight, but the portion size of your meal isn't nearly as important as the time in which it takes you to eat it. Slow down when you're eating and give your body time to feel full. Your body releases hormones that tell the brain to stop eating, but they aren't released when you woof the food down.

2. If you want to lose weight, a great thing to do is find substitutes for foods you already enjoy. For instance, if you love ice cream but are on a diet, try frozen yogurt or even regular yogurt. Instead of drinking cream in your coffee, try a non-dairy creamer. This will give you the feeling that you are still enjoying food; just in a healthier way.

3. When you are trying to lose weight, you do not have to spend money to go to the gym. You can exercise at home and get the same results that you would at the gym. Try buying a workout DVD, or if you can afford it, buy a treadmill or exercise bike.

4. A really useful tip to help you lose weight is to create your own salad dressing. Salad dressings are notorious for having high fat content. Instead, you can make your own salad dressing. For instance, you can add a few teaspoons each of balsamic vinegar and canola oil, and mix them together.

5. A tip that may help you lose weight is to start practicing meditation. Meditation can help you reduce stress, and everyone knows that dieting can be extremely stressful. A short session of meditation every day can help insure your success on your diet, and with life in general.

6. If you have an insatiable sweet tooth, try and swap some of your sweets for natural sweets instead. Fruit leather, dried fruit and other nutritionally dense foods carry a punch of nutrition while still being a delightful treat. Eventually, you may find you have a taste for fruit instead of chocolate without even trying!

7. If you're trying to lose weight, a balanced vegetarian diet may be an option for you. Some people find that a vegetarian diet forces them to make healthier choices during meal times. However, beware of consuming too many carbohydrates! Keep your pasta and bread intake moderate, otherwise you'll miss out on the benefits of a vegetarian diet.

8. If you are following a very controlled or rigorousness diet or meal plan then it can be incredibly beneficial to purchase some type of weighing instrument for your kitchen. The most common and practical one is a common kitchen scale as it is small and will allow you to know the weights of your food.

9. When you feel a craving coming on, ask yourself which color you need right now. It sounds odd, but it works if you're trying to lose weight. Once you recognize which color you need, picture in your mind that you are completely surrounded by that color. By the time you have the visualization in place, your craving should be over.

It has been said that weight loss is one of the most popular New Year's resolutions. Most people feel that they should lose at least a few kiloss, but it always seems to elude them. By heeding the advice in this article and making changes in your diet and lifestyle, you can achieve that goal.

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This Man Is An Excuse Buster! The StrengthCast PowerShow

 

How to Get Started Exercising Despite Obesity and Low Energy Levels

• Author Jordan Pete

Diet and exercise programs often exhort you to "get up and move!" as though the only factor affecting your weight is a tendency towards laziness. If you have trouble staying active, however, there's a good chance that something more is holding you back.

Many people with high body mass indexes, or BMIs, also suffer from low energy levels and difficulties with exercise that aren't found in slimmer, more active people. Here's a look at some of the possible causes of these problems, as well as a few solutions that can help you get moving a little more easily.

Reasons for Low Energy Levels

Many overweight and obese people suffer from low energy levels, but this problem might not be caused by high body weight. Instead, it might actually be produced by a hormonal or emotional disorder, such as hypothyroidism, chronic fatigue syndrome, depression or similar problems. All these conditions can affect your motivation, energy levels and your weight, encouraging you to gain. Talking to a doctor can help you deal with the underlying cause and may make becoming active much easier.

You might also experience low levels of energy if your body doesn't process carbohydrates properly. This is common in people who have developed insulin resistance, pre-diabetes or type 2 diabetes. If you don't monitor your carbohydrate consumption and you have one of these disorders, you may find yourself suffering from uneven moods and periods of extreme fatigue. You might even feel dizzy or lightheaded. Some people with low energy and high body mass are also suffering from sleep disorders, such as sleep apnea, which is aggravated by a high weight and can cause extreme fatigue. Like hormonal problems, seeing a doctor can often help you overcome these problems.

Physical Barriers to Exercise

There are also physical difficulties that can make it difficult for many overweight people to enjoy regular exercise. The majority of the sedentary population suffers from poor endurance and low muscle mass, which can make conventional exercise programs exhausting and difficult, but this problem is greater for sedentary people with a high body weight. Simply moving your own body around can be tiring if you're not used to it.

You may also suffer from problems such as exercise-induced asthma, joint pain from old injuries or weight-related stresses, and an increased tendency to sweat. Exercise can be particularly difficult if you have a major physical disability that has encouraged you to gain weight. That doesn't mean you can't find an option that works for you, however.

Working around Problems

The good news is that even if you are physically disabled, suffering from extreme tiredness, or have other problems that make conventional exercise programs difficult, you can still enjoy regular physical activity. The first step is to redefine your idea of exercise.

Most people think that they have to accomplish a certain amount for it to "count" toward their physical fitness. This myth has kept a lot of people feeling uncomfortable in their own bodies, but helpless to improve their health. The truth is that any activity is good activity, and you need to scale your exercise routine to fit in with your personal fitness level. If that means walking slowly around the block or doing easy push-ups against the wall to start with, there's nothing wrong with that.

Take some time to think about the activity level you're currently comfortable with. If climbing stairs makes your knees hurt or you have trouble walking to catch the bus, you may need to pursue an alternative to the standard programs. Identify a form of exercise that makes you feel comfortable, even if it's something as simple as stepping in place during a television program or taking a walk with your kids or pets. Look for something that will get you moving and make you feel a little bit of exertion, but avoid activities that will cause you pain or leave you feeling exhausted. Try to do the same thing every day.

If you have a physical disability such as an old injury or congenital problem, don't try to force your way past it. You could end up hurting yourself even worse. Instead, design your exercise program to work around your problems. Get the help of a physical therapist or a personal trainer who specializes in your disability if you're not sure of the best way to do this. If you suffer from any significant symptoms due to your increase in activity, talk to your doctor about the problem, and make sure that he or she takes you seriously. Doctors who prescribe severe dieting instead of treating your injury are focusing on the wrong thing, and can actually be detrimental to your physical fitness.

Leveling Up

If you do even a very small amount of exercise every day, there's a good chance you'll find that it gets easier over time. When that happens, it's time to increase your level of activity. Add a light set of hand weights as you walk around the park. Shift your bicycle into a slightly lower gear, or add a step to your program of walking in place. Increase the number of sit-ups or push-ups you're doing. It doesn't matter how you increase the difficulty as long as you make sure you do it gradually and keep things within your ability. Any exercise counts, as long as it gets your heart rate up and puts a little stress on your muscles.

Over time, you'll probably find that it's a lot easier to get started. Everyone has bad days, of course, but many people also find that getting more active actually improves their energy level. For people who suffer from depression and insulin-related problems, physical activity can even reduce symptoms, making day to day life a lot easier. If you consume a balanced diet with enough calories to fuel your exercise, there's even a good chance that moderate increases in physical activity will help you reduce your weight.

You may feel like your weight or medical conditions mean that you can't get "real" exercise. This is a myth that could be seriously detrimental to your health. Instead of letting other people's extreme ideas of what fitness means hold you back, take some time to look at your own situation. Find a way to get moving that doesn't disrupt your life or make you feel miserable, and you may be surprised at the difference it can make.

Even a relatively minor increase in physical activity levels has been shown to reduce weight and help your health. While burning an extra 100 calories per day may not seem like much, it could help you drop about a pound a month, as well as lowering your blood pressure, decreasing your risk of diabetes, strengthening your joints and reducing your stress levels. As you become more fit, you can increase your workout, boosting the amount you burn.

Don't let yourself end up feeling tired and flabby when you could enjoy the benefits of a healthy workout. There's no such thing as bad exercise! Just take precautions to make sure you won't hurt yourself, tailor your workout to your personal situation, and be willing to get moving.

The StrengthCast PowerShow Featuring Leg Exhaust, For Max Gains? And How To Put The Beast In Your Mode..

Hey there warriors. Time to bring it hard. Pandemic or not!
On today's show we visit once again with the "Dean" of bodybuilding Kris Gethin with a smoldering pre-exhaust leg workout that sure to bring on the latter gains in a big way.

Also we take a look at a cool often abused exercise for sports performance, explosiveness, and power. Done the right way from Coachtube Strength and Conditioning.

So get a leg up on the competition. Like, subscribe, and hit the notification bell to stay up to date on the latest in strength, conditioning, fitness, and sprinkled in fun on the Strengthcast PowerShow!

Part one:
It's Leg Day! Kris Gethin's favorite day of the week. You may have trouble walking after this Brutal Pre-Exhaust Leg Workout.
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Building the Lower Legs

• Author Daniel Green

Calves used to be the bugbear of bodybuilders all over the world, this changed with the introduction of the standing calf machine enabled bodybuilders to use very heavy poundage's each leg work out that the lower legs really started to blossom. Today we also have the seated calf machine and the leg press apparatus to help keep the calves growing, so it is no longer considered "impossible" to develop the calf muscle to any great degree.

There are many ways to achieve calf size and definition, individuals will structure their workouts in a manner which suits them, an example on how to remodel the calf can be performed on a daily basis, with ever increasing weight loads on a standing calf machine. If you are unable to use the calf machine, then consider performing donkey calf

raises with two heavy training partners sitting across your back.

Way back in the last century when men wore tights, it was common practise for men to wear false calves, just as today we wear jackets fitted with shoulder pads to give the visual appearance of added width. To get the best from your calves, it is recommended to spend at least twenty minutes each workout stretching your calves. This can be

done by standing on a high block without any weights, stretching as high as you can, and then lowering down to maximize the effect. By this stage you should only be interested in getting full and complete stretching action. Later in the workout, you can train the lower legs with resistance exercise (calf machines) and follows the traditional pattern of working them with about 5 sets of 15 to 20 reps.

The following are specific calf exercise which should be seriously considered when developing well defines calves. The Donkey Calf Raise, there is no doubt that the bent over position one adopts for the donkey calf raise exercise does something very special for the lower legs. This exercise is a great favourite of many Mr. Olympia contestants. Lean on a bench or table top so that your upper body is comfortably supported parallel to the floor. Have a training partner sit on your lower back, over the hip area. Rise up and down on your toes until you cannot perform another rep. Use a 4 - inch block under

your toes to give greater range to the foot movement. You should always aim to perform at least 20 reps in this exercise.

The Standing calf raise, it is important that calf machine you use is capable of loading on heavy weights. The apparatus should either carry a huge stack of weights or else be set up with a leverage benefit, so that comparatively small weights give a considerably increased overall load. Rise up and down on your toes without excessive knee bending and without bouncing at the bottom of the movement. Finally there is the Seated calf raise; this exercise too, is performed on a special leverage machine. The principal muscle worked in this movement is the soleus rather than the gastrocnemius. Perform as many heel raises as you can, concentrating on maximising total calf stretch with each

repetition.

For more information, please visit the Smart Physical Workout website, although often neglected, the well-developed calf is an overlooked asset.

The concept of Smartphysicalworkout was developed by Daniel Green who has been involved with the Health and Fitness industry since 1999, providing health and fitness products, services to both the local and online community.

After a slow start, the Smartphysicalworkout.com has grown into a well received site for the Health and Fitness community and the team strive to offer the best quality products available, customer service and satisfaction will always be the key to their success.

BBcom Featuring: How the Strongest Female Powerlifter in History Trains Legs | Laura Phelps

Veteran powerlifter and Team Bodybuilding.com athlete Laura Phelps shows us exactly what that means with a max-effort lower-body day. 

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 | Laura Phelp's Max-Effort Lower-body 
Day | 1. Squat with Chains: 5 sets, 3 reps (at 80% of today's max, keeping chains on) 
2. Glute Ham Raise: 3 sets, 8 reps (weight if possible) 
3. Barbell Lunge: 3 sets, 8 reps (Perform with safety squat bar and chains) 
4. Reverse Hyperextension: 3 sets, 15 reps (per leg) 5. Leg Extensions: 1 set, 100 reps (in as few sets as possible 

| Squat With Chains and Down Sets | The Conjugate Method will have you using multiple types of bars if you have access to them, such as the safety squat bar, bamboo bar, and football bar, among others. Today we worked with just the straight bar and one chain on each side. If you've never squatted with chains, it can be a bit of a weird sensation at first. It involves "accommodating resistance," a means of increasing the resistance of the load throughout the entire range of motion of the lift. | Glute-Ham Raise | These are easy to cheat, as I found out. Start with your torso perpendicular to the floor. Before descending, squeeze your glutes and flex your hamstrings and abs. Lower yourself in a controlled manner until your body is parallel to the floor. As you come up, you should still be squeezing your glutes and hamstrings as you actively press your feet into the plate. 

 | Safety Squat Bar Stationary Lunge with Chains | Safety squat bars are one of the more awkward pieces of equipment in the gym if you haven't used them before. To make things more fun, our program actually called for walking lunges with this bar and chains, but we didn't have room in our gym for that. Instead, we opted for stationary alternating lunges, and I was little wobbly on those to say the least. 

| Single-Leg Reverse Hyperextension | The reverse hyper is a rare find in a sea of machines in most gyms, which is a shame because it's probably more effective for posterior chain health and strength than many others you typically see. Phelps often programs these for sets of 10-15 on the low end (strength day) or 20-30 on the high end (recovery day), with the load adjusted accordingly. Let me tell you, sets of 30 with 70 percent of your deadlift max is a fun time for those who enjoy struggling to breathe. 

 | Leg Extension with Rep Limit | Not much explanation needed here—100 reps, as many as you can in a row with a moderately heavy weight. The goal is to complete them all in as few sets as possible. So, no, they shouldn't be so light that you're breezing through 80-100 reps on the first try. As a workout cap for today, these aren't supposed to feel amazing, but they also shouldn't be sloppy for the sake of getting them done faster.

BBcom Featuring: Leg Workout for Mass | Brian DeCosta

This rock-solid leg workout from Brian DeCosta is designed to add size, strength, and definition to each and every muscle in your lower body. Embrace the challenge! 

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 Brian DeCosta Leg Workout for Mass | 
1. Squat: 6 sets, 6/8/10/15/20/25 reps 
2. Single-Dumbbell Deadlift: 3 sets, 15 reps 
3. Superset a. Dumbbell Side-Lunge: 3 sets, 10 reps each side b. Dumbbell Hip Thrust: 3 sets, 15 reps 4. Superset a. Lumberjack Squat: 3 sets, 10 reps b. Narrow Stance Goblet Squat: 3 sets, 10 reps 
5. Triple Pulse Barbell Lunge: 3 sets, 18 reps each side 
6. Leg curl: 3 sets, 20 reps 
7. Superset a. Hip Adduction Machine: 3 sets, 20 reps b. Hip Abduction Machine: 3 sets, 20 reps 

 | Brian Decosta | Brian DeCosta is life changer; a thought provoker. His title says Fitness and Lifestyle consultant, which is just a fancy name for helping others envision a better version of themselves than they ever could on their own - then unapologetically holding them to that standard. An ex-9 to 5 corporate warrior, Brian has doubled down on blasting the social media airwaves with messages of positivity, wellness, personal development, and anything to awaken the sleeping many and spur them into action.

BBcom Featuring: Build Massive Quads w/ Hypertrophy Training | Stan 'The Rhino' Efferding & Mark Bell

Stan Efferding puts Mark Bell through a lower body hypertrophy workout - the same hypertrophy workout he used to do with Flex Wheeler, when he was a competitive bodybuilder.

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| Stan 'The Rhino' Efferding's Squatless Hypertrophy Leg Workout
| 1. Single-Leg Leg Extension: 1 set, 15 controlled reps (each leg)
2. Leg Press: 3-4 sets, 15-20 reps a. Intraset Stretching: squat down between sets
3. Hack Squat: 2-3 sets, 15-20 reps
4. Walking Lunge: 2-3 sets, 10-15 reps

Missing from the workout is squats and deadlifts! Stan explains why he didn't use those exercises to build the legs.

| Mark Bell's Sling Shot
| Mark Bell designed the Original Sling Shot® after multiple injuries caused by years of heavy training. Mark wanted to continue bench pressing through pain while encouraging proper technique. Made from a stiffer material than the Reactive model, the Original Sling Shot® will give you more assistance and works best with medium to heavy weights.

 | Key Benefits |
• Original Sling Shot Level 2 elastic ideal for both volume and weight overloading
• Allows you to press approximately 10-15% more weight than your max
• Moderate support at the bottom of the movement
• Trains CNS to maintain proper form under maximal loads

ADVANCED TRAINING TECHNIQUES: TIPS TO IMPROVE YOUR SQUAT

Presented On US sports Net By BPI Sports!

James Grage takes us through another Advanced Training Techniques:

Today we’re gonna be talking about the squat. Now, we’ve all been told that the squat is the king of all muscle builders and when we’re talking about building our quads and hamstrings and glutes, this is true – as long as we focus on proper technique.

I’m going to cover things to avoid, common mistakes or bad form, and some tips on how to improve your squat.

First things first, let’s jump into proper body alignment. This is where I see a lot of mistakes in the gym. So, let’s talk from the ground up, starting with your feet. You see all sorts of feet positions: narrow, shoulder-width or even really wide with toes turned out. Here’s the one thing that you want to keep in mind: there’s a difference between squatting for power and squatting to build muscle. So, if you stand with your feet nice and wide with your toes turned out, it’s a very powerful position, but if you’re focusing on building muscle, keep your feet shoulder-width apart with your toes only slightly turned out.

Now let’s move up to your knees. You may have heard the saying, “Don’t let your knees go over your toes.” But how do you do that? If we keep moving up to your hips, or more specifically, your glutes, you want to get your glutes backwards. The reason your knees come over your toes is that you’re squatting straight down. Maybe you’re afraid that you’re going to fall backwards, which is common when you first start squatting. To improve your squat, focus on sticking your butt out and moving it down. This will naturally keep your knees right over your toes.

Next, we move up to the shoulders. Let’s talk about the bar itself. I see a lot of people with the bar too high, sitting on the back of their neck. Instead, let the bar roll back just a little bit so it sits across your traps and your shoulders.

Now for your head. Remember that wherever you look, your body is going to follow. If you look down, your shoulders are going to round down. Focus on keeping your torso nice and upright, and to do that, you have to keep your chin up. Try finding a spot to look at on the wall and keep your eyes on it throughout the squat movement.

One of the easiest ways to improve your squat is to practice without the bar. Stand with your feet shoulder-width apart and stick your hands straight up over your head. Initiate the squat movement by dropping your butt backwards, then press straight up through your heels. You’ll find that your torso stays nice and upright. If your hands are coming out in front of you, you’re leaning too far forward. Keeping your hands above your head forces you to arch your back slightly. Keep your chin up and drive through your heels.

Last but not least, let’s discuss range of motion. I see a lot of people that only train in a half range of motion. Others may say, “Hey! They’re missing the full range of motion by not coming down to at least parallel!” This is true, however there are two different ways to look at this. In the upper half range of motion, your quads are stronger. In fact, a lot of bodybuilders will train this way because their quads can handle the weight. This will challenge your quads, but you’re not working your glutes and hamstrings as much as you should be. The glutes and the hamstrings are activated when you come down nice and low.

One tip you can do is break your squats up into two different ranges of motion. Start with a lighter, but challenging weight and do half reps from the bottom of the squat movement. When you get down lower, you’re much weaker, so the lighter weight will help encourage better form. Then, put more weight on and do the upper half of the range of motion where you’re stronger.

Start slow, but simply follow these tips to improve your squat.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

• Advanced training techniques
 
• Back squat
 
• Front squat
 
• Glutes
 
• Hamstrings
 
• James grage
 
• Proper squat form
 
• Quads
 
• Squat
 
• Squat technique
 
• Tips to improve your squat