Health/Fitness

Barbell Floor Press Challenge Week 60

by

Joseph

 

I made it to the gym last Saturday, and the place was more crowded than during the week. Here are the results of the workout:

 

Saturday, July 13, 2019
 
machine iso-lateral high row
 
320 lb (or 160 in each hand separately x5x4, right, 160 lb each hand x5x4 left, 
standing fixed barbell overhead press and hold
 
110 x 5x25s
 
dumbbell row
 
70 lb x10x4
 
All of the Olympic bars were in use, so I made best use of the equipment available. Hopefully, I can get access to one of the Olympic bars when I get back to the gym this week. 
 
When I exercise again, I'll be lifting heavy weights.
 
I'll keep you posted.
 
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
 
"Barbell Floor Press Challenge Week 60" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 58

by

Joseph

I had a good workout last week. Here's how it went:

 

Monday, June 17, 2019
 
machine chest press
230 x2x1
200 x5x5
 
machine iso-lateral high row
320 lb (or 160 in each hand separately x5x4, right, 160 lb each hand x5x4 left, 320 simultaneously 3x1)
 
lateral pulldown neutral grip
140 x7x4
140x5x1
 
I had 45 minutes to exercise, so I made the best use of that time. Most of the weights lifted/pulled were the same as Tuesday, March 26, 2019 which was the most recent time I went to the gym prior to Monday, June 17, 2019. I decided to pull both iso-lateral grips at the same time when going for the last set of the day; it required more effort than I expected so I'll be doing this more often.
 
When I return to the gym, I'll have those machine press numbers back up again.
 
I'll keep you posted.
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
"Barbell Floor Press Challenge Week 58" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.
 
 

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Barbell Floor Press Challenge Returning To The Gym

by

Joseph

I'll be returning to the gym next week. The previous week was spent doing cardiovascular exercises. I'm looking forward to working out with heavy weights again. When I get back there, I'll be doing t-bar rows, overhead presses and the other exercises that I enjoy. 

 

I'll keep you posted. 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

"Barbell Floor Press Challenge Returning To The Gym" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Cardio Exercise Workout Before Weightlifting

by

Joseph

I will be returning to the gym very soon. In the meantime, I set aside time for stair climbing. Aerobics is no substitute for heavy weight training, but it is still exercise. I will be putting in a lot of strength training workouts, so the cardio is a decent prep in and of itself. 

I'll keep you posted.

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

"Barbell Floor Press Challenge Cardio Exercise Workout Before Weightlifting" copyright © Living Fit, Healthy and Happy(SM). All Rights Reserved. 

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Barbell Floor Press Challenge Week 57

by

Joseph

At last! I was able to exercise at the gym and these are the results of the workout:

 

Tuesday, March 26, 2019
 
machine overhead press
 
230 lb x 5x1
230 lb x 3x1
 
machine iso-lateral high row
 
320 lb (or 160 in each hand separately x5x5, right, 160 lb each hand x5x5 left)
 
lateral pulldown neutral grip
 
130 lb x10x3
140 lbx6x2
 
gym walk for 10 minutes at moderate pace
 
I lifted heavy, but I was disappointed with my machine overhead press performance; my left shoulder fatigued after two mere sets which is far below normal for me. I have to chalk it up to not working out at the gym for well over a month. 
 
I also opted to skip the t-bar rows because I did not have the energy for that exercise, but I did manage to walk the basketball court for ten minutes, so in the end, it was a lack of motivation. I must do better.
 
I intend to return to the gym this week, too, and I'll be lifting 330 pounds on the machine iso-lateral row and going higher on the machine overhead press as well.
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
"Barbell Floor Press Challenge Week 57" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.
 
 
 

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Weight Loss Guide: 5 No-No's for Bicycle Riders

Weight Loss Guide: 5 No-No's for Bicycle Riders
By Joan Bishop Denizot

Whether you're a first-timer on a city bike or a seasoned triathlete on a roadie, these few points should be avoided if you want to achieve that ideal fitness level while still having lots of fun:

Skipping meals will burn more fat

Most cyclists these days prefer hitting the road or nearby trails early to avoid the morning rush. If you are a seasoned cyclist, you would know better that leaving the house without even eating a slice of bread will not necessarily help you lose those stubborn fats.

Although, studies have shown that skipping breakfast or any other meals prior your exercise will allow your body to burn glycogen and stored fats. On the flip side, other people feel weak, dizzy and lightheaded due to the decrease in their sugar levels which often results to reduced performance (and less fat-burning), which is actually contrary to what you aim for.

Perhaps the most sensible approach to this is to evaluate your current condition and consider factors such as age, health, medical history, fitness level and the type of exercise you are about to engage. This way, you can decide whether to eat a bit prior jumping on your bike and hitting the road or trail.

Less water will do the trick

Do not ever attempt to do this. Your body needs the appropriate volume of water prior your exercise for maximum performance. Less water intake has no direct effect on weight loss. Drink ample amount of water before and after your exercise to avoid any conditions such as dizziness and worse, dehydration. You wouldn't want to collapse on the road, right?

More cycle time is better

This is not necessarily true. A lot of cyclists aim for that long distance stint - usually a minimum of 100 kilometers within 8 hours - often dubbed as a 'Century Ride'. Yes, it's cool, awesome, and 'hardcore' but it's not for everyone. Exercising for long hours can cause fatigue especially for new cyclists. One good way to start is to try a good 30-60min session at home or outdoors. Do this 3-4x a week rather than choosing that 100km one-time sprint. Eventually, you will increase your cycle time as your fitness level improves. But for now, take it slow and be consistent!

Sleep is for the weak

Depriving yourself from a good 7-8 hour sleep negates the total positive benefits you'll get from a good diet and exercise. Lack of sleep also increases your cortisol level - the stress hormone that acts as a stimulus for you to want more food. So unless you want to become part of the lethargic flesh-eating horde during a zombie apocalypse, take a good rest so you you'll feel energized and ready for your daily dose of pedal-sessions the next day.

Just Pedal. No room for fun.

There's nothing more awesome than having fun while achieving that perfect fitness level! So before you decide to purchase that stationary cycling machine, consider buying a mountain bike (MTB) or road bike (roadie). Either of these 2 bikes will give you the satisfaction of seeing great sights and meeting new people rather than pedalling inside your room while watching television.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Weight-Loss-Guide:-5-No-Nos-for-Bicycle-Riders&id=9534022


Biking: How Long Until You Lose Weight?

Biking: How Long Until You Lose Weight?
By Joan Bishop Denizot

If you have chosen a bicycle as a means to getting more active, fitter, and healthier, then you have chosen well. Biking is one of the most effective ways to lose weight, but it's important to put in some work before seeing some progress. But how much effort should one really put in before significantly losing pounds?

Workouts that are planned well will help you maximize your time on your two-wheels. Pedalling harder will make you lose weight faster but like everybody else, it's important to consider gradual progress. Begin slowly and as your health improves gradually, you can intensify your work outs, also gradually.

Light workouts are the starting point. The intensity levels of physical activities can be measured in other ways such as oxygen consumption; but the heart rate is the most commonly used method. Light or low intensity would mean that your heart is working at about 40% - 54% of its maximum heart rate (MHR) or 200 beats less your age. Your heart rate is at 68 to 92 beats per minute (bpm) and other physical cues are the absence of sweating unless it is a hot and humid and no perceived change in your breathing pattern. With light biking, you will burn about 300 to 500 calories per hour, depending on your weight. One pound is lost for every 3,500 calories burned. So with light biking, you'll tend to lose a pound in 7 to 10 hours.

Moderate biking is when your heart is beating at 55 to 69 percent of your MHR or 93 to 118 bpm. Here, you will notice that you will sweat for about 10 minutes after your workout and your breathing is deeper and more frequent. This will help you burn about 400 to 600 calories or one pound in about 6 to 8 hours.

For vigorous or high intensity biking, your heart will be beating at 70 to 80 percent of your MHR or more than 119 bpm, you'll break a sweat after 5 minutes into the workout with breathing becoming rapid and deep. With vigorous biking, you'll lose a pound in approximately 4 to 6 hours.

Know that whether your biking is light or vigorous, you will still burn up energy and this will be helpful to your goal. The more intense and longer your work out, the more calories are burned and more weight is lost.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Biking:-How-Long-Until-You-Lose-Weight?&id=9537766


Barbell Floor Press Challenge Supplemental Workout Post

by

Joseph

I look forward to getting back to the gym. In the meantime, I'm continuing with cardio exercises. I set aside time for stair climbing because it is very convenient and provides me with an excellent cardiovascular workout.

When I do return to the gym, I'll be lifting heavy.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

"Barbell Floor Press Challenge Supplemental Workout Post" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Cycling: Health and Fitness Guide

Cycling: Health and Fitness Guide
By Joan Bishop Denizot

When it comes to convincing people to try cycling, some would usually ask, "Why go cycling when you can burn your calories in the gym?" While it is true that working out in the gym can help in losing weight and toning our muscles, outdoor cycling has its own merits.

Cycling is a low impact exercise meaning it does not put too much pressure that strains our joints unlike in running or high impact aerobic exercises and weight training in the gym. Our muscles can get a real good workout since cycling uses all the major muscle groups as we pedal our way through bike paths, roads and hills. Furthermore, as an aerobic exercise, cycling is an ideal cardiovascular workout since this activity makes us breathe deeper, experience increase in body temperature making us perspire, an indication of burning calories and a way of eliminating some toxins in the body like body fat. Cycling is an exercise that does not pressure us since we can do it at our own pace. It is also fun to do because we can do it with our friends or family and unlike in the gym where we are just confined training with various equipment within the walls, outdoor cycling gives us a sense of fun and adventure as we travel pedaling our bike.

According to research, steady cycling can burn as much as 1,200 kilojoules or about 300 calories per hour. Studies also show evidence that a half hour bike ride everyday will burn nearly five kilograms of fat over a year. Do the math and see how much fat can be burned when we ride our bikes for an hour or more every day. We use our bicycles not just as a form of leisure exercise, but we can also use them as our mode of transportation especially when we have gained that confidence on the road.

Of course, like any other exercise, we can get the most benefit from cycling when we pair this activity with proper diet and proper eating habits. It would be beneficial for us to come up with a meal plan so that the exercise would be complemented with the proper diet.

Experts suggest that we increase the protein in our diet, eat a nutritious breakfast at least an hour before the ride and have a protein-packed food for lunch or dinner. A healthy light snack can be taken in during long rides.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Cycling:-Health-and-Fitness-Guide&id=9559706


Exercises and Workouts - Three Ways Exercise Benefits Your Mental Health

Exercises and Workouts - Three Ways Exercise Benefits Your Mental Health
By Beverleigh H Piepers

If you are planning on becoming healthier and improve your overall well-being, it should come as no surprise to know exercise is one of the most critical factors for your success.

However, what many people do not realize is exercise also boosts brain health. It is going to do so much more for you than help ensure you can keep your weight in a healthy range and protect your heart. It will also keep your mind sound as well.

So, how can exercise improve your psychological well-being? Let us look at some of the ways it helps you achieve this...

1. Reduced Stress. Like many other risk factors that may contribute to Type 2 diabetes or heart disease, we are now exposed to far more stressors than earlier generations have been. Stress is naturally something that can get you down, leading to burnout, feelings of depression, and anxiety. If not controlled, it could also lead to weight gain because you are not keeping your cortisol levels in check which can promote fat storage around the abdominal region.

Lowering your stress level is easy when you exercise. You will get the release of positive "feel-good" endorphins, which will help give you a boost and ensure you are feeling calmer and more in control of your situation.

2. Greater Self-Confidence. When you exercise regularly, you can also notice improvements in your self-confidence levels as well. You will see what you can achieve with a little time and effort, and this can help you move one step forward on your pathway to success. When you are gaining confidence in your abilities to exercise, you will also gain confidence in other areas of your life. To achieve this, it is vital to employ an exercise program that helps ensure you are progressively challenging your body so you can see continual improvement taking place as well.

3. Improved Memory. Exercise will also help to boost your mental health and enhance your memory abilities: this is one factor many people do not realize. When you exercise, your hippocampus begins to grow, and this is the area associated with improved memory.

If you are finding yourself a little forgetful lately, adding a little more exercise to your plan may be just the thing you need to resolve this.

Hopefully, now you can see how many benefits exercise will bring to the table. It 's well worth putting some extra time and attention to carving out a spot for training in your week. Your health depends on it.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Exercises-and-Workouts---Three-Ways-Exercise-Benefits-Your-Mental-Health&id=10080043