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When working out as a team, there are more catalysts to push you when the motivation is dwindling.

What does teamwork mean to you? TEAM is a group of interdependent individuals who work together toward a common goal. Teamwork is the collaborative effort of a group to achieve a common goal. This is when I stopped judging at the gym and started joining. Now when I walk into the gym everyone there is on my team. I take advice, give advice, and we all work together on pushing toward our own personal goals.

Morning Motivation to Stay Focused

Alarm buzzing at 4:00 a.m., a little caffeine, and at the gym by 5:00 a.m. Well, every person is going to be a little different on when they are more motivated to work out. I know for me, I find my motivation more in the mornings with a small group, and if I have to do an afternoon workout, I find it hard to get motivated and focused. I personally like to get that accomplishment done and out of the way so that I can focus the rest of my day being successful in other areas of my life. Since we are all different, the times we might be training will vary – but a great way to get any team more motivated is by training that is fun and keeps everyone engaged. Not only can you do a workout that is fun and more of a game, but you can make it effective while burning fat. Also, uplifting each other goes a long way. Just hearing someone say “looking good” or “I see the change” usually lights a fire under me and the motivation jumps back to the top. Making gains in our fitness levels while working and having fun as a team is one goal I strive for as a trainer. One of my major focal points while we work out is the core and spot toning areas.

Dropping Belly Fat

People think, “Oh I have all this belly fat, maybe I just need to do 1,000 sit-ups a day and I will have a six-pack.” Sorry to say, it just does not work like that. Spot reducing fat from your body is not realistic, but spot toning your muscles most certainly is. Putting repetitive stress on a muscle causes positive adaptations in those muscle fibers that range from improved cardiovascular efficiency to increased bone density and neuromuscular control. The bottom line is that if you put repetitive stress on your core muscles by doing sculpting exercises, you will improve the strength, power, endurance and coordination of those muscles. By all means, never give up if you’re not seeing that washboard stomach yet. Time takes time. You must have a correct diet plan for your specific body type and your objective. Everyone is different. Most core exercises, especially any exercise that includes abs, are not, in fact, going to create the shredded, toned belly you want if it’s still covered in your holiday food fat. So why should we do core exercises at all?

Why You Can’t Spot Reduce

Here is why: working the core will give you nice, lean strong muscles that will be on display once that layer of fat is burned off by doing cardio and cleaning up your diet. Cleaning up your diet in probably the most important area of leaning down and developing that physique you’ve been wanting. Let me jump back to spot reducing fat for a little explanation: as you stay on track with your workout and your diet, you will slowly see the fat stored in your body decreasing everywhere. I love to look lean and shredded but truly dislike the way my face loses the fat in my cheeks. This is one example of how you just can’t spot reduce fat from specific areas.

Benefits of Team Workouts

As a team in and outside the gym, you can hold each other accountable and share diet ideas and even new workouts. People need people. When we’re on the same wavelength and are focused on the same fitness goals, there’s nothing that can hold us back. Having an accountability team to call you out when you’re slipping up on your diet or skipping days at the gym helps to push you in the right direction. Here are a few workouts that you can use together as a team at the gym. I have found these few to work the best to sculpt and shred while tightening your core.

V-Sit Weighted Ball Toss (2 people)

Sitting on the ground across from each other, lift your legs into a V-sit position with your feet about 6-12 inches off the ground. One person will start off by tossing the weighted ball (usually 4-10 pounds) to the other person while both have their feet raised. The goal of the workout is to throw the ball where it is hard to reach but still able to catch it. Continue this back and forth for a count of 30-40. Repeat 4 times.

Russian Twist Ball Toss (2-3 people)

Sit on the ground across from each other with bent knees and your feet 6-12 inches off the floor. Exhale as you twist with the weighted ball to the left, punching your right arm over to the left side. Inhale back to center, and then do the opposite side. Back and forth for a 20 count, and then toss the ball to your partner across from you. Remember to keep your feet lifted through the entire set. Each set will consist of 20 reps back and forth, 3 times. Repeat 3 times.

Cable Straight-Bar Curls: “Countdown to Finish”

(same with cable triceps pushdowns)

The objective is to stay at a weight that you can at least get 10-15 reps with. This exercise is great as a finisher for biceps and/or triceps. The challenge is to start to curl on the cable machine with the weight you decided you can get 10-15 reps. Keep count because the first one to reach 100 total reps wins, and the “loser” has to finish with one set of as many push-ups as you can get in one set. It’s a great finisher to your workout.

Partner Clap Push-ups

Two Dudes

Get into a plank position with your arms straight and hands a bit wider than shoulder-width and across from each other. Lower your torso until your elbows form a 90-degree angle and push back up. At the top of your push-up, you will both lift opposite-side hands and clap them together with each other. Keep your neck neutral. Repeat with opposite hand push-up clap. 3 sets of 12.

You don’t want to spend months trying to burn off that spare tire to reveal, well, nothing underneath. Exercise is very important but the reality is you must clean up your diet and push yourself to be repetitive. I have found that Determination and dedication must take over when the motivation is gone. I personally don’t wake up at 4:00 a.m. every day motivated for the gym, but I do have people (a team) that drive my dedication. I will then roll out of bed with the determination that today will be a great day with a killer workout. Find your team, find your group and keep your motivation high to be the best you. Love, pray, and help others.

The post Stay Motivated With Team Workouts appeared first on FitnessRX for Men.

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By: William Brower
Title: Stay Motivated With Team Workouts
Sourced From: www.fitnessrxformen.com/training/stay-motivated-with-team-workouts/
Published Date: Mon, 04 Apr 2022 13:16:55 +0000

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Ripped Leg Blast for Carved Thighs

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Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600

References:

1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.

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PRIMAL Preworkout

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Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit animalpak.com
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

The post PRIMAL Preworkout appeared first on FitnessRX for Men.

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By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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