Spoiler alert: I'm not presenting a novel exercise here. In fact, this exercise has been around as long as we humans have walked this earth. In the past, it was the most effective way of getting children, food, and supplies from point A to point B. Today, strength coaches around the industry swear it's the best way to make tough, gritty athletes out of mere lifters. Depending on how you do it, it can fit seamlessly in either a muscle-building or fat-loss program.
The best part is that it requires next to no coaching, and you can start in any gym right now. I'm going to ask you to do two things to transform your physique: Pick something up, and start walking. If you can do this, you can accelerate your progress. Meet the weighted carry!
Keep Calm And (Weighted) Carry On
Yes, I said the weighted carry is as simple as picking something up and walking, but of course there are ways to do it wrong. Follow these technique musts to ensure you're safely and properly executing the exercise.
With a straight back and tight core, deadlift your weight or weights off the floor to a standing position. Just because you're not doing deadlifts for reps here doesn't mean you can slack on form.
If you're holding the weights at your sides, don't let the weights sag into your fingertips. Grip it like you mean it. Think about trying to crush the weight with your hands.
For every variation, be sure to keep your shoulders packed as you walk. Think about keeping a tall chest, slightly pinching your shoulder blades together, and keeping your eyes forward the entire time. Many people are surprised how much they "feel it" in their upper backs after performing carries.
As you walk, keep tension throughout your core by bracing. Think of the tension created when you cough, and recreate it during the carry. Take short and powerful breaths into your belly (not your chest), and keep tight.
Weighted carries can be done with a variety of items. Find something to pick up, and start walking!
Three Carry Variations To Try
What muscles does the weighted carry work? Pretty much all of them. A properly executed weighted carry works your body head to toe, but specifically, the postural muscles of the upper back—think traps, rhomboids, and lats—plus forearms, grip strength, and your core. Depending on which variety you choose and if you perform it bilaterally (two arms) or unilaterally (one arm), you'll also hit some muscles preferentially. Don't make the mistake of thinking that unilateral variations are any easier, either. Your obliques will tell you exactly why not.
You can use anything heavy to execute a weighted carry: dumbbells, kettlebells, trap bars, straight bars, sandbags, vests, and even odd objects like kegs, rocks, and cinder blocks. The possibilities are endless, but here are my three favorite variations:
1. The Farmer's Walk
This is the most basic of weighted carries, but also my favorite. Use a pair of dumbbells, kettlebells, or a trap bar, and deadlift the weight off the ground. Then walk. Only walk as far as you can with impeccable form—shoulders back, eyes forward, crushing your grip, and keeping your core tight.
Don't be shy. Challenge yourself and go heavy. As a goal, work up to doing farmer's walks with 50 percent of your body weight in each hand. It's OK to go even higher.
2. The Waiter's Carry
Take a single dumbbell, plate, or kettlebell, press or push-press it overhead, and walk. Follow the same basic form tips during this specific variation, and keep your shoulders square rather than leaning or tilting to compensate for the weight. Once again, walk as far as you can with impeccable form.
Because you only have weight in one hand, you'll have to utilize your core to an even greater extent to stabilize the weight overhead and yourself as you move. Remember to switch sides to give the other arm equal attention. These are fantastic for improving your shoulder mobility and overhead position for presses, by the way.
3. The Bear-Hug Carry
This is best done with odd objects like sandbags, punching bags, stones, and even bags of salt. In a commercial gym, you could hold a barbell in the crooks of your arms, similar to a Zercher squat, or a pair of kettlebells in a front-racked position. No matter what you choose, hug it tightly in front of you, and walk as long as you can. The more awkward the weight, the tougher these get—in a good way. Just don't expect breathing to be easy.
Keep from leaning back to support the weight. Stand straight and tall, and think about trying to touch the top of your head to the ceiling.
Weighted Carries And Your Workout
Want to get stronger? Pick up really heavy things and walk. Working on building muscle? Pick up heavy things and walk until it burns. Looking to lose fat? Pick up heavy things and walk until you're cooked. Regardless of your goals, weighted carries can help.
For muscle growth, the secret is using carries to increase time under tension. You may have heard that to maximally stimulate muscle growth, you need to include adequate amounts of muscle damage, metabolic stress, and mechanical tension in your training.1 Weighted carries hone in on the latter two, because carrying heavy objects generates a lot of tension and metabolite accumulation.
Add carries between sets. Because the goal is to maximize time under tension, use a weight you can carry for at least 45-60 seconds. Aim for 4-5 minutes of total time under tension your first week. Each week, increase the weight, total time, or both.
Adding carries into your muscle-building program is simple. Instead of picking up your phone between sets, grab some weights. If your grip strength starts failing, consider using a less grip-taxing version, such as the waiter's carry or Zercher barbell carry.
For a muscle-building bonus, hold your arms at a 20-degree angle away from your body. This will torch the deltoids and core and further layer on the muscle. You can thank me for the boulder shoulders and six-pack later.
If you're in the midst of a fat-loss phase, again, look no further than weighted carries. To maximize their effectiveness, consider adding them as a conditioning session on your nonlifting days.
Do your usual warm up, grab weights for carries, set a 20-minute timer, pick up the weights, and walk as much as you can before time expires. If you don't have to set the weights down during the 20 minutes, stop using paperweights.
You can do the same carry variation throughout the workout, but you'll probably be able to get more work done if you rotate between overhead, front hold, and farmer carries. In each case, select a weight you can carry for 20-30 seconds at a time. When your form breaks down or your grip starts to fail, set the weight down, recover, shake it out, and dive right back in. Rest as much as you have to, but only as much as you need.
Add a fat-burning finisher to the end of any style of workout by repeating the same format, but for 10 minutes rather than 20.
Stand tall, hold your form, and you really can't go wrong. Just keep calm and weighted carry on!
Original article and pictures take http://www.ebay.co.uk/sch/i.html?_trksid=p2050601.m570.l1313.TR10.TRC0.Xyoulookslim.TRS0&_nkw=youlookslim&_sacat=0&_from=R40 site
Original article and pictures take gainmusclenaturally.blogspot.com site
You Probably Didn't Know These 25 Foods Help Build Muscle
Building muscle happens when you find the balance between strategic strength training and an eating plan (that should include proper protein and healthy carbohydrates while limiting refined sugars, processed food, and artificial ingredients). However, that doesn’t mean you have to settle for the same salmon and kale for lunch and a dry chicken breast for dinner! Here's a compilation of 25 muscle building foods that can add variety to your diet and help you sculpt those muscles into flex-worthy shape.
1. Oysters: Another seafood pick that offers the mineral zinc, oysters are rich in protein and help replenish muscles broken down from training.
2.Vinegar: Not only a nice pairing with your olive oil for salads, but when paired with carbohydrates, it acts as an agent to cause those carbs to be stored as muscle glycogen, rather than stored fat.
3.Green tea: Green tea is a wonderful antioxidant and diuretic that has also been linked to fat loss and improved blood circulation. A perfect substitute for coffee when in muscle mode! If you haven't tried our Detox Green Tea you are seriously missing out. Give it a go already!
4. Eggs: A whole egg is a perfect pick for a protein punch. And don’t get rid of the yolk! When trying to build muscle, the yolk contains beneficial nutrients worthy of consumption. We're currently salivating over these 11 incredible egg recipes.
5. Broccoli: Not only is broccoli low in calories and filling, it also contains a significant amount of soluble fiber, which aids in fat loss. Who doesn't love a fat loss bonus?!
6.Chocolate milk: Another option containing the slow-digesting protein, casein, chocolate milk has been touted as not only a great post-workout recovery drink, but a good source of necessary carbs.
7.Almonds: These nuts stack up high when it comes to fiber and protein in comparison to most nut options. They also contain vitamin B, a vitamin linked to energize metabolism. Try Skinny Mom's yummy Fruit and Almond Trail Mix, which is kid-tested and mommy-approved.
8.Raspberries: Raspberries contain the most fiber of all berries. A fiber-filled diet is imperative for proper digestion and muscle sculpting. The antioxidants can also help regulate metabolic rates and insulin sensitivity.
bowl of fresh raspberries
9.Avocados: Packed with monounsaturated fat, the “good” fat, avocados can help eliminate weight from the midsection while containing a host of 20 different essential nutrients.
10.Quinoa: An option over grains that is high in amino acids, which sets it apart from most carbohydrates in your diet. Team Skinny Mom is quinoa-obsessed. Try our Quinoa Mexi-Lime recipe!
11.Apples: Offering electrolytes, carbs and fiber, apples are a great post-workout snack and option for adding muscle mass to your physique.
12.Spinach: Not only known as a superfood, the calcium in spinach can help to relax muscles and prevent cramping during muscle training intervals.
13.Mussels: Just say yes to seafood, and especially these muscle-building mussels. High in protein and low in fat, mussels also contain B12, which is essential for active individuals.
14.Extra virgin olive oil: Another source of monounsaturated “good” fat, extra virgin olive oil is a great enhancement to your salads and vegetable servings when in muscle-building mode.
15. Oats: Oats are high in fiber, yet offer low sugar and carbohydrate options needed for lasting energy when muscle training. Look for whole rolled oats and avoid processed options. We love starting the day with Slow Cooker Oats topped with blueberries. NOM.
16. Turkey: Turkey weighs in as one of the leanest meat options available. Packed with protein, turkey paired with vegetables can make for a hearty and muscle-friendly meal.
17.Carrots: Not only a source of vitamins, carrots are also rich in fiber and low in calories. They make an easy grab-and-go snack raw or can be cooked as a side dish with meals.
18.Cottage cheese: Also containing casein, cottage cheese additionally contains an average of 28 grams of protein in one cup! Choosing a low-fat cottage cheese is a great option provided it has not been supplemented with extra sugar or sodium.
19.Lentils: A perfect side dish with lean meats or vegetables, lentils offer fiber, protein, and slow-digesting carbohydrates most desirable when training to strengthen muscles.
20.Beets: Packed with natural nitrates, beets stand up to improve lasting performance when it comes to vasodilatation, or widening of blood vessels, which inhibits muscle growth.
21.Black beans: Don’t save these gems for taco night. Eating black beans provides you with vitamins B, K, C, and A, which are low in saturated fats. It’s a high protein and fiber food that is low in calories. Yes, please!
22. Salmon:One of these best sources of omega-3 fatty acids, salmon cannot be left off of any list for those who want to improve their physique. Look for wild salmon over farm-raised, which can be raised on corn and grain feed. From salmon burgers to salmon sushi bowls, we've got you covered in the superfood salmon department.
23.Venison: It may not be a meat that you come across often, but when you do, take advantage! Venison is high in iron and low in saturated fat and an excellent source of protein that packs flavor and nutrition.
24. Brown rice:A staple on most body builder diets, brown rice offers complex carbohydrates which lead to lasting energy for athletes. Look for whole grain options when shopping for this staple.
25. Greek yogurt: With more than twice the protein of regular yogurt, Greek yogurt is a great source to turn to when focused on muscle enhancement. Just be careful to avoid Greek yogurt with artificial colors, added sugars, and artificial ingredients. Greek yogurt also contains casein, a slow digesting milk protein to help keep you feeling full longer.
Don't let your meals become boring — add some of these foods for a good variety and watch those muscles grow!
Original article and pictures take asset.popculture.com site
Sometimes life is hard. Whether it’s everyday stress or illness or a traumatic event or just feeling like you aren’t good enough, all of us encounter times in our lives where we think we can’t do it or won’t make it. Those times can be extremely discouraging and send us into dark places. Whenever I experience feelings of doubt or stress or discouragement, I just like to tell myself that I am a fierce warrior. I can and will get through this! And you are all fierce warriors, too. You are. Truly, you are.
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The BEST yoga poses for runners. Stretch your hips, hamstrings, quads, and back. Gain flexibility, and help prevent injury with this quick yoga sequence.
Unfortunately, summer here is Minneapolis is starting to come to a close. Every morning when I wake up it becomes just a bit cooler out for my morning run. Some days I even started wearing long sleeves!
Holloway Sportswear sent me a new pullover just in time, and it’s absolutely perfect for this in-between weather. It’s lightweight and not too warm. Perfect for morning runs!
One of the things I love most about the pullover are the thumbhole sleeves…am I the only sucker for anything with thumbholes?!
As I had mentioned a few posts back, with fall around the corner, it’s a time for everyone to get back into their “normal” routine. And part of my normal routine is getting to yoga classes.
With all the traveling I did this summer, I was not as consistent with my yoga practice as I would have like to have been. I normally go about 3 times per week, and I was lucky if I made it once a week…and my body can tell! My hips are tight and my low back is screaming to move more!
But, even though I wasn’t making it into class as much, I still did poses on my own to help me stretch out after my runs and at least maintain my flexibility.
I put together some of the best yoga poses to help YOU after your runs. These are the poses that saved me this summer, so I hope you enjoy!
Yoga Poses for Runners
Complete these poses after your run to help keep your muscles loose and to help prevent injury. No need to have a mat, just simply find a soft patch of grass and cool down after a long run. Hold each pose for at least 30-60 seconds.
Downward Dog – This is a great pose to stretch out the calves, hamstrings and lower back. Start in a full plank position on your hands. Then shift your hips back and up, keeping your back as flat as possible. Try to press your heels down, or “peddle” the heels one at a time to increase the stretch, one leg at a time. You should also feel a nice stretch in your shoulders and possibly even your chest.
Cobra – From your downward dog, shift forward back into a plank and lower all the way to the floor as if lowering into a push up position. Press firmly into your hands to peel your chest off the mat, either straightening the arms or keeping them slightly bent, depending on your flexibility. Aim to open the chest and pull your shoulders down and back. You should feel a stretch in the spine, but it shouldn’t feel like your “crunching” it, instead think about lengthening it.
Low Lunge with Twist – Start in a runner’s lunge with your RIGHT foot forward and your hands on the mat on either side of your front foot. Lower your back knee and shin to the floor. Then lift your RIGHT hand up to the sky, to rotate towards your knee. This will help to open the chest and stretch out your lower back, hip flexors, and hips.
High Lunge – From your low lunge, simply bring both hands back to the ground, and tuck your back toes under to lift the back knee off the floor back into your runners lunge. With control bring your hands up to your front knee. Then extend your arms up towards the sky, lengthening your spine. Sink the hips down to get deeper into the stretch. You should feel the stretch in your back hip flexor, and your front hip.
Side Angle Pose – Bring your hands back down to the ground with your RIGHT hand either on the outside or inside of your front foot (mine is pictured on the inside). With your RIGHT foot forward, twist open away from the front knee. Then reach your top arm to the sky or over head. Then lower your back heel to the floor slightly, rotating your toes to open out to the side as well. Think of lengthening through your spine and getting it as long as possible. You’ll also feel a nice stretch in your back inner thigh.
Triangle Pose – From your side angle pose, you can straighten the front leg to get a nice deep stretch in your RIGHT hamstring. Or you can come up to standing and reset your legs, then reach forward as you lower down into triangle pose. Continue to keep the length through your spine and to get your back as flat as possible.
Forward Fold – Stand up tall, with feet together, and take a few breaths to lengthen through your spine. Then when your ready, reach both arms behind your back and clasp the hands together. Hinge at your hips, then bring your arms up and over behind your back. You’ll feet a nice stretch in your hamstrings and your chest and the front of your shoulders. Allow gravity to pull the crown of your head lower to the floor to get deeper into the stretch.
Thread the Needle – Come down to the grass and lay on your back and cross your RIGHT ankle over your LEFT knee as if making a figure “4”. Keep your hips grounded and your lower back pressing into the mat. Pull the LEFT knee in towards the chest, then thread your RIGHT hand between your legs. Clasp your hands underneath your LEFT knee to help pull the knee deeper into the stretch.
Half Splits – Come back into a runner’s lunge position with the RIGHT foot forward, and lower the back knee down to the floor. keeping the hands on the ground, shift the hips back to straighten the front leg. Flex through the front foot to get a very deep stretch in the front leg. Focus on pulling the RIGHT hip back and shifting your torso over your front leg. To deepen the stretch, keep the back as flat at possible.
Half Pigeon – Come back forward into your runner’s lunge and both hands on the mat on either side of your front foot. With most of the weight in your hands, slide your front foot over towards your LEFT hand. Lower your knee to the mat over to the RIGHT. Place the outside of your RIGHT calf on the mat so that it’s parallel to the front of your mat. Then, slowly lower your back knee and shin to the floor. Square your hips as much as possible to the front of the mat. For a more moderate stretch, keep your arms straight and hands flat on the floor. To increase the stretch, you can lower to your forearms, or lay your torso down over your front leg. You should feel the stretch on the outside of the RIGHT hip and in the glutes.
Make sure you complete all the single sided poses on the OTHER side as well. I like to run through the entire sequence a seconds time on the other side. That way I can get a bit deeper into some of the poses.
FitGirlDiares: Aerial Yoga! - Beginner's Tips Total Body Relaxation Stretch The PERFECT 20 Minute Yoga Flow Original article and pictures take thelivefitgirls.com site
