Joe Gazio shows us how to execute the bench press with perfect form.
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We’ve all been there: It’s halfway through lunch, you only have thirty minutes left, and the gym just seems so far away. You know you should work out, but you don’t really want to. Here’s the thing: Every workout doesn’t have to be long! You can get a great workout in within thirty minutes – and still have it be effective. Here are some tips on how:
It doesn’t have to be elaborate, and it doesn’t have to be planned far in advance. While you’re changing into your exercise clothes, lay out what workout you’re going to tackle. Do it by time instead of reps. Breaking up your workout in five minute intervals will allow you to do different exercises.
Sure, that means don’t get distracted, but it also means focus your actual workout! It’s hard to get a total body workout in in thirty minutes, but if you focus on one body part each workout, then thirty minutes is ample time. If you’re going to the gym three – four times a week, pick one body part for each day: So one day for arms, one for legs, one for chest, and one for back.
Don’t Sacrifice Your Safety You might think that a short time period means that you should jump right into your exercise – but that could be dangerous. Make sure you dedicate at least five minutes before each workout to warming up, to prevent injury.
To get the most out of your workouts, make sure to fuel up 30-90 minutes before you start hitting the weights. Carbs are your friend, so make sure to get a healthy dose of them with this great recipe, compliments of Star Calaman from Dash and a Splash
1/2 cup oats
1/2 cup water
Dash of cinnamon
Pinch of salt
1/2 of an apple, cubed
1/4 cup chopped walnuts
Add oats, water, cinnamon, and salt to a small pot over medium heat. Bring to a boil. Add cubed apple to the pot and mix in with the oats. Lower the heat to a simmer. Let cook for 3-5 minutes until the oats have thickened. Remove from heat and transfer to a bowl. Top with chopped walnuts and dig in!
With all the focus on weight in our society, it isn’t surprising that millions of people fall prey to fad diets and bogus weight-loss products. Conflicting claims, testimonials and hype by so-called “experts” can confuse even the most informed consumers. The bottom line is simple: If a diet or product sounds too good to be true, it probably is.
There are no foods or pills that magically burn fat. No super foods will alter your genetic code. No products will miraculously melt fat while you watch TV or sleep. Some ingredients in supplements and herbal products can be dangerous and even deadly for some people.
Steer clear of any diet plans, pills and products that make the following claims:
Rapid Weight Loss
Slow, steady weight loss is more likely to last than dramatic weight changes. Healthy plans aim for a loss of no more than ½ pound to 1 pound per week. If you lose weight quickly, you’ll lose muscle, bone and water. You also will be more likely to regain the pounds quickly afterwards.
Quantities and Limitations
Ditch diets that allow unlimited quantities of any food, such as grapefruit and cabbage soup. It’s boring to eat the same thing over and over and hard to stick with monotonous plans. Avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates. Even if you take a multivitamin, you’ll still miss some critical nutrients.
Specific Food Combinations
There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss. Eating the “wrong” combinations of food doesn’t cause them to turn to fat immediately or to produce toxins in your intestines, as some plans claim.
Life is already complicated enough. Limiting food choices or following rigid meal plans can be an overwhelming, distasteful task. With any new diet, always ask yourself: “Can I eat this way for the rest of my life?” If the answer is no, the plan is not for you.
No Need to Exercise
Regular physical activity is essential for good health and healthy weight management. The key to success is to find physical activities that you enjoy and then aim for 30 to 60 minutes of activity on most days of the week.
If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more. For a personalized plan tailored to your lifestyle and food preferences, take our 4 week Weight Loss Transformation Program – call, email or stop in to arrange for a Free Weight Loss Resistance Session with our Certified Health and Life Coach.
Courtesy the Academy of Nutrition and Dietetics. Reviewed December 2015