Month: March 2019

Being fit and healthy, especially after the age of 40, is not just a 60 or a 90 day event. It’s an ongoing process which does require effort on your part.

And, to be living a fit and healthy lifestyle is why you’re reading this article, right?

The Challenge

The challenge for many people over the age of 40 is there are so many gyms, websites, workout program, “stop the insanity” type people out there which means confusion and mistakes can easily be made. Which brings me to this post…

Here’s 3 of the biggest workout mistakes people do on a consistent basis.

Mistake #1: They Feel It Takes Too Much Time

I hear this often and, quite frankly, the more I think about it the more absurd it sounds to me. Sure, it does take some time, but what doesn’t?

The question should be “How much time out of my day will it take?” Most workout programs, whether it’s a cardio based workout, or a weight training based workout, usually can be done well within a 60 minute time frame. Heck, even a 30 minute time frame.

Does it have to be every day? Of course not. 4-5 times a week is ideal to do SOMETHING that will benefit your health.

So, if you’re telling me you can’t find at least 30-60 minutes a day to do something that will improve your health, and you REALLY want to do it, then we need to talk. Because if you really want to do it, we will find that time for you. But, the choice is yours.

Mistake #2: Spot Reduce Fat

I don’t know where this originated from, but the general public thinks that fat reduction in the human body can be isolated. For example, getting rid of unwanted fat around the belly area only, but leaving the arms and legs alone. Folks, it does NOT work that way.

Your body does NOT reduce fat in a specific place you want it to do so. People think that if they do 100 sit ups a day for 7 days, they’ll have that six pack abs look. The truth is… NOT!

Generally speaking, the more activity you do, the more your body will burn fat. BUT, it does not burn it in a specific place, it’s more kind of all over at once, if that makes sense. If your belly has a lot more fat than your arms, it will look like it’s getting smaller quicker, but it burns at about the same proportion. Make sense?

My advice, just work out and eat right for now. Body shaping will come later, OK?

Mistake #3: I Can Figure This All Out On My Own

Really? You can? Now granted, some people can do it on their own, but it’s a VERY small percentage of the people who could. You will need some sort of coaching to help you along.

By “coaching”, I’m not saying you should hire a personal trainer (but it is good to do so), but at LEAST get a workout program to follow along. There are so many programs, websites and people out there, you can find SOMETHING somewhere. BUT, the issue then stands, will you follow through with the program? Will you actually DO the program? If you do, you’ll see results. Once you see results, you’ll be more inclined to follow other programs, which will turn your life around and you’ll be living that fit and healthy lifestyle in no time!

BONUS TIP! – Find a fitness professional or workout program to fit your way of life. We have interviewed over 40 Fitness Professionals from around the world and they each bring something unique to the table, and they all want to help you!

Source by Andrew Poletto

Blasting into the Home Exercise market, the T-Bow is a new idea in exercise equipment that combines heart-pumping cardio workouts with muscle conditioning and toning and adds core stability for a full-body workout every time!

I’m a Personal Trainer, and I specialize in training clients in their own homes. Some lucky clients have their own gym and swimming pool, which makes my job easy. Most, however, just have a few square feet in the spare room for their exercise – and it’s my job to work out how to give them the results they want. Most are on a limited budget, and want a piece of equipment that will tidy away easily into a closet when their workout is over.

That’s asking a lot! Most small exercise machines just do one thing – cardio, or muscle toning or core and ab work. But – and here’s the bit that gives me a headache – you need to do ALL 3 types of exercise for optimum fat-burning and muscle toning. Tell the client that they need, say, a Stepper, and some dumbbells and a fitball, and they’re likely to give up before they start.

So, to the likes of me, the entrance of the T-Bow is as welcome as sunshine in January in England. Heaven-sent! (Weather’s miserable here in UK. Cold ‘n’ wet in winter, mild ‘n’ wet in summer. Give me Florida winters any day)

The T-Bow will do all 3 types of workout, fits away easily under a bed or stacked in a closet, and comes with its own exercise bands and a great DVD for well under $200. And it makes exercising fun!

Here’s how I create the perfect workout using a T-Bow:

Cardio exercise

Essential for burning fat and calories and making heart and lungs healthier. My client warms up by using the T-Bow curve up as a Step; up and down, side-to-side, knee lifts, single leg kicks, you name it. Then we turn the T-Bow over and really rock! Balancing on the unstable side uses more muscles, including core, and really works those legs. We go from slow to fast, turn so we’re rocking forward and back (that takes some balancing, let me tell you!) and sing along to all those cheesy 80’s tracks when pop stars really could sing…I’m showing my age here!

Muscle Strengthening

No workout is complete without muscle work. Ladies, forget those worries about building big, bulky muscles – not going to happen (unless you specifically want it to). Toning muscles makes them sleek and shapely and smaller. And having muscle burns fat – all the time. Cool, huh?

So we attach the exercise bands to the sides of the T-Bow – now curve side up again – and my client tones legs, shoulders, butt, arms chest and back.

 Core Stability and Stretching

Whittle that waist and lengthen those legs! We get down to floor level now and use the T-Bow to lie over, lean on and sit against for a Pilates and core workout that uses muscles you never even knew you had! Pilates exercises are unrivalled for sculpting long, lean leg muscles and a trim waist and hips as well as strengthening your back and helping you walk taller. We finish our workout with some stretching on the T-Bow, which lengthens muscles and makes them feel good!

So with just 1 piece of equipment, you have performed a perfect workout – as good as if you had your own gym (and certainly a lot cheaper).

Source by Carol Bartram

Deciding to workout at home takes dedication, motivation and drive. The problem is that when you try workout at home, its easy to get distracted or cancel your workout all together. Being motivated without support is not easy when it comes to starting a new workout routine, which is why so many people decide to join the gym.

You may think of the gym as a scary place filled with different equipment that you have no idea how to use. The truth is that there are so many reasons you should join the gym when trying to improve your fitness or to lose weight effectively.

The first reasons is that when you join the gym you get the motivation that you need. You will work with a personal trainer who will motivate you and cheer you on to encourage you to do better. The personal trainer puts a unique training plan together based on your abilities, your fitness levels and the goals you are trying to do, whether it’s to build muscle, lose weight or tone up a bit. They will show you how to use the equipment properly and check your progress, so that they can change your program as needed to help you do your goals within the shortest period of time.

Joining the gym and taking a friend with you or having a personal trainer to back you can be fun. The trainers work on exercising that is fun. They encourage you throughout your program, whether long or short-term, to make sure you gain the best results in the long run. With workouts being fun you will be more inclined to want to go train on a regular basis.

Further, you will receive ongoing support when you join the gym. The trainers support you whether you want to lose weight, increase fitness levels or build muscle. Maybe you need a tailored plan because you are recovering from surgery and need to get back in shape or you have recently had a baby and you want to get your body back to the fitness levels that you were.

You will be given a host of choices. You don’t have to go running by yourself to stay fit or try to workout in your own garden, you can enjoy a fun and motivational workout experience with a range of options for you to choose from including circuits, weights, classes and more. Remember you will also be able to choose to take the gym up on their nutritional advice or their rehabilitation services.

When you choose to join a gym, you will find that with th help of the personal trainer you will be able to achieve your goals within a shorter period. This is because you learn how to do each exercise properly and your workout program is focused on helping you achieve your goals, rather than you trying to put your own routine together.

Further, a gym is a community and you will soon get to meet other people. It’s a social experience where you can get the training you need at a price you can afford. If you are looking for a five start type gym experience then you should consider a luxury gym focused on providing a comprehensive all-inclusive service that is to the finest of standards.

The type of facility you decide to join and what you feel is important, is entirely your decision. Ensure you join a facility that motivates you and supports you to help you achieve your goals without delay.

Source by James Miller

Why You Should Get a Fitness Tracker

We have been working hard to keep ourselves fit since the industrial revolution. This shows how important it is for our bodies to be able to function effectively and efficiently during the course of our lifestyles.

One advantage that we have today is that we can increase our level of fitness and make our lives better by using a fitness tracker.

There are multiple reasons why you should own and use it. If you are seriously into keeping fit, they is an indispensable tool especially when you have lots of things to do with your time.

A fitness tracker can be used: as a motivating partner, to set and reach your fitness goals, to monitor your heart rate, you can use it even under water, and also track your sleep. It’s time to get yourself a fitness tracker that suits you fitness purpose and your budget. Remember that the quality and the functions of a workout watch should determine which one suit you best.

1. A motivating partner

A fitness tracker is more of a fitness friend and a strict coach, than just a gadget. Its major functions are the standard of measurement and motivation. It lets you view all your activities in the form of information, through which you can see how you and where you spread your efforts during the workout routine. This information will later help you to set smarter goals.

2. Fitness goals

Since detailed orientation and clarity are high in priority when setting your fitness goals, a visual impression of your improvements will give you a great sense of accomplishment. Knowing what you have accomplished and what is yet to be accomplished is the main ingredient for setting better fitness goals. First, you need to write down the purpose of your tracker; whether it is losing weight, building you body, tracking your sleep or any purpose you have

3. Monitoring your heart rate

It is important to monitor your heart rate especially but not exclusively during your workout sessions. A fitness tracker will keep collecting data during your workout and even as you rest. This makes it convenient for you to single out the activities that overload you during exercises.

4. Swimming and diving

If you are a regular swimmer or diver, you can get a fitness tracker that is water-resistant. With this, you will get accomplish more out of your fitness program since you are able to get data on you fitness stat while on land and in water. In addition, you can even get information of the number of strokes you make as you swim, your swimming efficiency, and your swimming pace.

5. Tracking your sleep

A fitness tracker has a role in every activity within the course of your lifestyle. This include when you are resting or sleeping. Getting good quality sleep optimizes your rate of success in your fitness program. The whole of your body should be relaxed for you to make up for all exhaustion and proper tissue building and repair.

Source by Robert Le

Obesity is a bit of a buzz word in modern societies. Obesity is the condition that occurs when a person eats more energy than they use. When we consume more energy than we burn, our body stores the excess as fat. A certain amount of fat is healthy and necessary; it helps to cushion and protect internal organs for instance but an excess of fat can be life threatening and be a pre-curser to a plethora of devastating diseases.

Obesity is also a worldwide epidemic with America, Europe and Australia leading the way. The connection between increasing wealth and lack of health is oddly consistent; it seems the wealthier a country becomes the greater the likelihood of obesity within its population. Obesity figures are set to continue to reach staggering heights throughout the world.

One of the biggest health consequences of obesity is diabetes which exists in two types; type 2 diabetes is the repercussion of unchecked obesity. If your BMI (body mass index) exceeds 30 then you are classified as obese. The risk of developing type 2 diabetes rises in correlation to a person’s BMI. One of the key reasons why type 2 diabetes develops in obese people is that the abdominal fat stored in the body becomes inflamed; the body produces an inflammatory response and as it does so the body becomes less receptive to the influence of insulin. People then become insulin resistant which is one of the key generators of diabetes. If you have a lot of fat stored around your waist or stomach, your chances of developing type 2 diabetes are increased hence why abdominal fat is one of the most dangerous forms of fat to have.

Type 2 diabetes naturally occurs in many people over the age of 40, but the rise of obesity rates has lead to even younger people being diagnosed. Fortunately type 2 diabetes can be reversed with a combination of exercise and healthy eating. Whether you are slim, overweight, and obese or presently diagnosed with type 2 diabetes, it’s always possible to prioritise health with nutritional eating and plenty of vigorous exercise. Used in conjunction, these 2 methods promote positive health.

It’s also possible to reduce the risk of contracting diabetes, even if you are genetically predisposed. One of the best ways to do so is to keep your weight within a healthy BMI range, which typically falls between 18 and 24.

A few ways to eliminate excess weight include:

– Drinking only water which has no calorie content

– Keeping a food journal and recording where you slip up; perhaps you have a weakness for chocolate or fried chicken?

– Keeping a record of portion size, how active you are and how varied your diet is; an online or mobile app such as my fitness pal can help you keep track

– Resist the urge to buy calorie laden snacks; if they aren’t around you’ll be less tempted to eat them!

– Exercise for at least 30 minutes every day and build up a sweat

Source by Aditya. K Kapoor

The 8 Training Principles are research-based guidelines that can help you accelerate your training progress and optimize your results. Knowing how to apply these principles gives you an educated basis on which you can make informed decisions about designing your fitness or sports training program. The principles can also help you evaluate the merits of fitness equipment and personal training services.

All of the principles complement each other. For best results, they should be applied in concert throughout every phase of training.

1. Principle of Specificity suggests that your body will make adjustments according to the type of training you perform and in the very same muscles that you exercise. How you train determines what you get.

This principle guides you in designing your fitness training program. If your goal is to improve your overall level of fitness, you would devise a well-rounded program that builds both endurance and overall body strength. If you want to build the size of your biceps, you would increase weight loads on bicep curls and related exercises.

2. The Principle of Overload implies that you must continually increase training loads as your body adapts over time. Because your body builds and adjusts to your existing training regimen, you must gradually and systematically increase your work load for continued improvement.

A generally accepted guideline for weight training is to increase resistance not more than 10% per week. You can also use percentages of your maximum or estimated maximum level of performance and work out within a target training zone of about 60-85% of maximum. As your maximum performance improves, your training loads will increase, as well.

3. The Principle of Recovery assets that you must get adequate rest between workouts in order to recuperate. How much rest you need depends upon your training program, level of fitness, diet, and other factors.

Generally, if you perform a total body weight workout three days per week, rest at least 48 hours between sessions. You can perform cardio more frequently and on successive days of the week.

Over time, too little recovery can result in signs of overtraining. Excessively long periods of recovery time can result in a detraining effect.

4. The Principle of Reversibility refers to the loss of fitness that results after you stop training. In time, you will revert back to your pre-training condition. The biological principle of use and disuse underlies this principle. Simply stated, If you don’t use it, you lose it.

While adequate recovery time is essential, taking long breaks results in detraining effects that may be noticeable within a few weeks. Significant levels of fitness are lost over longer periods. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of endurance is lost in the same time period.

The Principle of Reversibility does not apply to skills. The effects of stopping practice of motor skills, such as weight training exercises and sport skills, are very different. Coordination appears to store in long-term motor memory and remains nearly perfect for decades. A skill once learned is never forgotten.

5. The Principle of Variation implies that you should consistently change aspects of your workouts. Training variations should always occur within ranges that are aligned with your training directions and goals. Varying exercises, sets, reps, intensity, volume, and duration, for example, prevents boredom and promotes more consistent improvement over time. A well-planned training program set up in phases offers built-in variety to workouts, and also prevents overtraining.

6. The Principle of Transfer suggests that workout activities can improve the performance of other skills with common elements, such as sport skills, work tasks, or other exercises. For example, performing explosive squats can improve the vertical jump due to their common movement qualities. But dead lifting would not transfer well to marathon swimming due to their very dissimilar movement qualities.

7. The Principle of Individualization suggests that fitness training programs should be adjusted for personal differences, such as abilities, skills, gender, experience, motivation, past injuries, and physical condition. While general principles and best practices are good guides, each person’s unique qualities must be part of the exercise equation. There is no one size fits all training program.

8. The

Combat the Fat is a Fitness Program written by an ex-military man named Jeff Anderson and while in the military he’s been training men to achieve their top form in a matter of weeks. He’s been known as the Muscle Nerd ever since. Now, he works as a fitness instructor, nutrition guide and as an author to his new book which guarantees to shape your body in 12 weeks.

So is this program a scam? Find out in this review.

First, let’s see what’s in the book for you. The Combat the Fat e-book is actually comprised of three guides. The author banks on correct exercise with control of your diet and emphasizes that there is no quick fix to a nicely carved body.

Guide 1 is composed of some military secrets that helped soldiers achieve their top form in no time. His experiences in the military are the basis for developing this workout program. The secret of effectiveness of the exercise program are based on real fat burning and muscle building strategies which will not only shape your body but also keep it for good by a unique system they use to increase your metabolism. Increasing metabolism will help your cells burn off fat by themselves, giving you more energy to do more activities, preventing you from just sitting in you couch.

Guide 2 teaches you basic workout plans which include working out 45 minutes a day, three times a week to achieve that body you’ve always wanted in 12 weeks. And although the design of the program is military-based, it is surprisingly made easy for beginners and those in intermediate levels. The included exercises are quite intense enough but are never too tiring or difficult to do.

Guide 3 is the nutritional manual that is surprisingly different from other diet programs which deprive you of some foods that you should eat to have a great body. The author emphasized that the food is not the culprit to having ugly flab; instead, it is the fat in some food that we eat that is causing it. He presents some delicious recipes that will satisfy your stomach, while carving your body leaner.

The guides are detailed enough and are presented in an organized and straightforward manner making it easier for the readers to understand and follow. The author also presents eight weeks money back guarantee if you feel like you don’t like the results.

Generally, Combat the Fat by Jeff Anderson qualifies for a good fitness program for those who want their body carved in weeks.

Source by Dorothy F Lee

Most people have heard of inbreeding (shorthand for inbreeding depression), the phenomenon where when two individuals who are too genetically similar have offspring, the offspring is less fit or viable. Inbreeding is a problem in humans as well as other organisms.

Outbreeding depression is a similar effect that arises in the opposite scenario: decreased fitness resulting when two individuals that are genetically very distant from each other have offspring.

Relative importance of inbreeding vs. outbreeding in plants and animals

In most animals (including humans), inbreeding depression tends to be more serious of a problem than outbreeding depression. There is some evidence of outbreeding depression in genetically distant individuals, but it doesn’t seem to produce the same severity of problems with birth defects or other genetic disorders that inbreeding can result in.

However, with plants, due to their different genetic characteristics, the problems can be pronounced, and in many species of plants, outbreeding produces more serious problems than inbreeding.

The reasons and mechanisms for plants’ distinct genetic behavior and performance are numerous. Plant genetics can be a bit more chaotic and varied than animal genetics. Plants tend to have more chromosomes than animals, and their number of chromosomes can vary more within a species.

Evolutionary pressure on plants

In order to understand why plants are likely to suffer more from outbreeding depression than animals, consider the evolutionary pressures that have been placed on plants.

Animals are mobile, and as such, can travel distances to find new mates, whereas most plants are anchored to a fixed place, and are thus limited in their reproductive choice to individuals physically near them. In addition, many plants are self-fertile or self-pollinating, allowing an individual to produce genetically-distinct offspring by recombining its own genetic material. In order to produce viable offspring by self-fertilization, plants need to carry more genetic diversity within each individual. Doing so also protects against inbreeding–which is likely in plants due to the physical constraints.

Interestingly, some animals that are less mobile, like mussels and other shellfish that attach to fixed substrates, also can have serious problems with outbreeding depression.

Implications of outbreeding depression on human activity

Plants do not normally encounter outbreeding depression in natural environment, because the geographic constraints and physical constraints on reproduction and seed distribution ensure that genetic material flows only slowly and gradually through different plant populations.

Humans, however, have changed this, by moving plant species around for the purposes of gardening, agriculture, farming, and landscaping.

Up until recently, most discussion of human influences on plant populations has focused on humans introducing new species, which have the potential to become invasive. But there is another, harder to detect influence humans are having: moving individuals of a given plant species around within its range.

Through this, humans can introduce new individuals of a species to a distant region within the range of that species. For example, if humans plant a tree or flower far from where it originated, it can now cross-pollinate with natural populations of its species, and the resulting offspring will be more likely to suffer from outbreeding depression. Humans can thus harm the fitness of wild populations of plants growing adjacent to gardens that they plant with seeds from distant populations.

The structure of the commercial nursery industry

Nowadays, most plants that people grow in their gardens are purchased from nurseries. The financial benefits of economy of scale have driven nurseries to consolidate their operations. Most nurseries that sell plants do not grow plants from seed, but rather, purchase them from huge operations that are often many states away.

So when you buy a tree or flower, it might be from a population in a completely different ecoregion, and, even if you are purchasing a plant species native to your local region, if the individual you purchase is from a distant population of that species, it is likely to contribute to outbreeding depression when it cross-pollinates with local wild populations.

Add cultivars to the mix, destroying genetic diversity

The practice of developing and selecting cultivars of plants, the “named” varieties that you see in most garden centers, has further complicated things. These named varieties are selected for special horticultural features, and they tend to have …

Stretch marks(SM’s) are probably something most men think they won’t deal with unless they have a major weight gain or weight loss. SM’s on the penis are surely something men don’t expect but they happen, and for really common reasons. They may appear anywhere in the fun zone such as in the groin, on the scrotum, or even on the actual penis. Happily, they’re not serious in a medical sense, though they can affect a man’s self esteem and confidence. The good news is there are ways to reduce the appearance of SM’s on the penis and even prevent them from happening in the first place.

Stretch Marks (SM’s) on the Penis: Where They Come From

SM’s in general develop from the skin stretching as the name implies. The skin expands in common situations like pregnancy (which is most associated with SM’s), weight gain or loss, and muscle building. They can occur anytime in life from childhood to old age. In fact, most people have SM’s somewhere at some given time. They’re just a natural part of life!

Unless a man is pumping iron with his penis, he may be curious as to how his penis could get SM’s. Think about it. When a man gets an erection, the skin stretches to allow the growth to occur. That expansion can lead to little tears in the dermis. As time goes by and more erections come and go, those little tears add up and turn into long, silvery reminders of erections past.

Another way men can get SM’s is if their body overproduces cortisol, the stress-hormone. Use of corticosteroid medications, like Prednisone and steroids, can also lead to the appearance of SM’s. Be sure to talk to a physician if this cause is suspected to help bring balance to the hormones or find alternate medications for relief.

Stretch Marks (SM’s) on the Penis: Treatment Options

Men should be happy to learn that SM’s aren’t an indicator of a deeper, more serious medical problem. They happen to everyone and aside from their aesthetic disruption, they aren’t something to worry about.

That said, some men would prefer not to look southward and see SM’s. They might become self-conscious and that can affect performance and feeling comfortable in intimate settings with a partner.

There are a few things men can do to remedy SM’s on the penis. A qualified dermatologist may be willing to perform sophisticated therapies such as fractal CO2 laser therapy or microdermabrasion to reduce the appearance of SM’s. Laser therapy helps smooth out older SM’s. Microdermabrasion uses crystals to “rub off” the top layer of the skin which can fade newer, red SM’s making them less noticeable. Sometimes multiple sessions are needed for desired results. It should be noted, however, that no treatments can actually fully remove SM’s.

Stretch Marks (SM’s) on the Penis: Prevention

Keeping the skin moisturized consistently is the best way to keep the risk of SM’s at bay. A great way to reduce or prevent SM’s on the penis specifically is by using a specially formulated penis health creme (health professionals recommend Man 1 Man Oil, which has been clinically proven safe and mild for skin) daily on the area. This crème hydrates the skin and has important vitamins and nutrients that promote cell turnover and skin elasticity which keep the skin pliable. Having a base of Shea butter and vitamin E also ensures that the crème not only delivers lux amounts of moisture when applied but also locks it in for the rest of the day keeping the penis soft and supple and reducing the chances of getting SM’s.

Source by John Dugan

Combat Conditioning was the first book that introduced me to body weight exercises for functional strength and endurance. I was the type of kid in high school sports that was the proverbial “no talent ass clown.” What I mean by this was that I was very strong but natural talent escaped me. I always vowed that there are people that are much more talented but I would never be out worked. Growing up in the work out craze of Arnold Schwarzenegger’s “Pumping Iron” movie got me into weight lifting with all my friends. Now when you are young and you simple pound out weights to see how strong you are, bad things end up happening. When I received a physical before the starting season of Varsity football, the doctor looked at me and politely said – “Hey idiot, have you ever heard of stretching”? Needless to say the quest began to look for a better way to exercise and gain functional strength. Lawyer Note: I hate these but they are important. With any exercise routines, please check with your Doctor’s to make sure you are able to perform these routines.

Why is this important to me?

This book will help you acquire knowledge on body weight exercises that help in three areas: Strength, Endurance and Flexibility. If these three things are not important to you then please save yourself 5 minutes and shut off the video. Otherwise please continue on with me.

Have you ever seen any of the following: Great MMA fighters, cirque du soleil or a gymnastics competition? All of these phenomenal athletes have functional strength. This means that they can do things with their body that 90 percent of the population cannot. The good news is that 90 percent can do these things if they change up on their exercise routines. Another book you should check out is Convict Conditioning. This focused more on muscle, joint and tendon strength. What is beneficial about that is you can keep that strength well into your seventies.

Don’t get me wrong – any type of exercise is better than none. If you are doing nothing and start doing weight lifting then please keep doing it. But if you want a cheap way to work out with compound results then this book is for you. One big problem with weight lifting by itself is that it utilizes muscle isolation. This means that if you do curling then you isolate the movement to the bicep muscle. This does nothing to create functional strength for your tendons or joints. The human body was engineered to work together so why not shorten your work out and do compound exercises to maximize your results. If you did a simple pull up then you still exercise your bicep but you also engage your back, forearms, shoulders and core along with creating functional strength.

Matt describes his Holy Grail of working out which he coins the Royal Court. I will explain each exercise.

The Hindu squat is an excellent exercise. When you start out you can do a half squat like with your arms in front of you parallel to the floor but as you progress and build up strength in your knees, you will want to do a full squat with the back of your thighs touching the back of your calves.

Strong legs do a body good. When you work on your legs, you engage the whole body and burn calories all day even after the work out. The legs consist of the biggest muscles in your body and it shows the next day when they are sore.

When doing Hindu squats, work up to doing three sets of 100. Doing the royal court in 3 set cycles is a great work out that does not take much time. If you travel then this is a perfect routine because it does not take long at all.

The Hindu pushup is different than a regular pushup. Start with your feet a bit wider than shoulder width apart and your butt in the air. Push through in an arcing motion(similar to downward facing dog in Yoga). Try to work up to 3 sets of 50 repetitions. If …

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