Medium

#WorkoutWednesday: Check out this free workout by Tony Gentilcore!

0 comments

This #WorkoutWednesday is coming all the way from Boston and top strength coach, Tony Gentilcore! Tony Gentilcore is one of the co-founders of Cressey Sports Performance and a Certified Strength and Conditioning Specialist (CSCS). When he’s not picking things up and putting them down, he trains top-level athletes and clients in Boston, MA, contributes to the top fitness magazines and websites around, and sets up a camera in his garage to record his lightsaber skills. Tony wants everybody to be live healthier and was kind enough to provide the first workout from his group workout plan membership below!    If you want to view the entire workout plan, click the link below to get more information on Tony's group workout plan membership! You'll receive a fresh new workout plan every month that you renew your membership, complete with videos from the man himself! GET WORKOUTS FROM TONY GENTILCORE!
Medium

Need motivation to exercise? Watch this 78-year-old woman deadlift 225 lbs!

0 comments

Shirley is 78 years old and doesn't let the "drain" of the week get in the way of her workouts! Watch Shirley deadlift 225lbs not one, not two, but three times! We can only imagine gym member's expressions when Shirley first stood under the bar! Want to master the deadlift like Shirley? Check out this great breakdown on how to set up the deadlift from the "Trainer of Deadlifts," Tony Gentilcore! Want to receive monthly workout plans from Tony Gentilcore? Click the link below to join Tony Gentilcore's workout group! You'll automatically receive a new workout plan to your account that you can schedule and log from the Exercise.com iPhone, Android, and web apps! Get workouts from Tony Gentilcore! Video Credit: The Buzzer  
Medium

Fitness Gifts: 25+ Gifts That Actually Make Workouts Better

0 comments

We have searched EVERYWHERE to bring you the best fitness gifts available! Some of the gifts are specific to improving skills, while others are simply to make exercising more comfortable and enjoyable. We promise that our article has what you need for this holiday season! Merry Christmas from all of us at Exercise.com! Here are our picks for the top 28 fitness gifts for this year: Gift Ideas: 1. Fitbit Charge HR ($149) Fitbit’s newest product is a top of the line gift for fitness users. Fitbit Charge HR offers a heart rate monitor, a workout and step tracker, and a sleep tracker, as well as the ability to connect to your phone for caller ID. It’s a serious gift for people serious about fitness. 2. Trigger Point Performance The Grid Revolutionary Foam Roller ($32) Whether you’re a fitness fanatic or a weekend warrior, you’ll appreciate the roller’s unique distro-density zone design, which promises a targeted and effective massage. It’s also designed to hold up against heavy, consistent use. 3. Plantronics BackBeat Fit Bluetooth Headphones ($100) When you exercise, headphone cords always get in the way. So, why not get wireless headphones? These headphones are made for working out. They are water/sweat proof, and they have long battery life, Bluetooth technology, and one of a kind safety features that allow you to hear your surroundings during outdoor exercise and activities. 4. TRX Home Gym ($199) This all-in-one home gym can be set up in 60 seconds and provides a quality workout. The TRX Home Gym requires no weights, so you can build muscles with ease. 5. Adjustable Kettlebell ($27) From kettlebell swings to leg-strengthening squats, and adjustable kettlebell is the perfect multi-function training tool for your home workouts. This versatile kettlebell replaces the need to have more than one. This is a great gift for someone who works out at home! 6. Nike Dri Fits (prices vary) An easier gift to get a fitness fanatic is clothes! Tailor the clothes to their fitness activities and make everyone happy. Nike’s Dri-Fits, one of the leading fitness brands, offers a selection for everybody. 7. Smart Phone Armband ($8) The perfect armband for all runners with smart phones. This one adjusts to arm size and has a built-in key holder. A must have for runners! 8. Withings Pulse Ox ($99) Whether you clip it onto your pocket, put it on your wrist, or put it in your pocket, the Pulse Ox is always there for you! Use it to track your heart rate, your oximetry (blood oxygen level), or your distance, calories, steps and elevation. The Pulse can do it all! 9. Polar m400 ($180) Developed for runners who want a comfortable, durable running watch with a sporty design, advanced GPS, and training features. With this watch, you can track and record your exercise and running progress, as well as monitor your performance accurately. Pair it with a heart rate monitor to see just how hard you're working every workout! 10. Exercise.com PRO membership ($9.99 / month) Get unlimited access to over 400 workout plans that you can follow, complete with a diet plan. Set up your workout schedule, and you can log your workouts right from the gym on our mobile app to track your progress over time!   11. Medicine ball ($30) Medicine balls are a great way to expand your workouts! These medicine balls are made to give you the workout of your life and to last way past your money’s worth. 12. Pull-up Bar ($40) Door frame pull-up bars help you get the best possible total upper-body workout from the comfort of your own home. This workout tool uses your bodyweight to help you get the strong and lean body you've always wanted. 13. Yoga Mat ($30) This yoga mat is lightweight yet extra-thick for additional cushioning. Its reliable, comfortable, and durable design makes this mat an awesome gift for the yoga lover in your life! 14. Ab Roller ($32) Ab rollers are perfect for anyone looking to work on core strength right from home. While it may seem like it's only good for advanced users, you can change up your starting position to make things easier if needed. 15. NutriBullet Rx (starts at $79) NutriBullet is the blender of the future! This blender allows the user to make delicious smoothies or protein shakes with ease and requires minimal clean-up. It is the perfect gift for someone who likes to make healthy shakes and smoothies. 16. Optimum Nutrition 100% Whey Gold Standard ($60) Lots of people looking to build muscle use protein powder, so why not buy some of the best in the game? With 24 grams of protein per scoop and a delicious taste, there’s nothing not to love about this Optimum Nutrition 100% Whey Gold Standard. 17. Blender Bottle ($12) Everyone needs a protein shaker! Mix up a smooth protein shake on the go with this unique bottle and its wire whisk. An easy-to-clean shaker is perfect for any athlete who loves their shakes. 18. Zing Anything Citrus Zinger Juicer ($16) The Zing Anything Citrus Zinger Juicer is a unique fruit infusing water bottle. This bottle, which is designed to infuse water with a punch of flavor, allows you to press lemons, limes, and clementines directly into your water to create delicious drinks that are all-natural and free of refined sugars and artificial ingredients. This juicer is the perfect gift for any health enthusiast on your list! 19. Bluetooth Speaker ($20) Working out is always better with music! This speaker provides quality sound while giving you the ability to play music via Bluetooth or your computer. A Bluetooth speaker is a great gift for someone who works out at home or in public. 20. Withings Scale ($149) This Wi-Fi scale is a leading scale in today’s technology ruled world. This scale uses WIFI to connect to fitness apps in order to track your fat mass, lean mass, BMI, and weight. 21. Duffel Bag ($32) Most people bring workout bags to the gym, so why not get them a duffel bag that is functional and looks great too! This gift is ideal for any gym goer, whether a beginner or pro. 22. Manduka Yoga Mat Carrier ($25) The Manduka Yoga Mat Carrier fits a mat of any size and is complete with a compartment for keys, ID, and a credit/debit card. This yoga mat carrier is perfect for the yoga lovers in your life! 23. Gym Towel ($13) This soft, lightweight, quick-drying, and odor-free towel is great to have while exercising. It is a must for any athlete! 24. Jump Rope for Cardio Fitness & Endurance Training ($15) Rated the best overall jump rope to use for training, the King Athletic jump rope, which measures 9’4”, is perfect for users up to 6’10”. The custom foam grips and adjustable length make this necessity! Plus, it includes a money back guarantee and lifetime warranty. 25. PowerBlock Adjustable Speedblock Dumbbell Set ($180) Buying different kinds of dumbbells can be expensive and space consuming. The new PowerBlock weight set combines all different weights into one set and provides the same effectiveness when used for workouts! This item is a must have for this holiday season. (Note: there is a 24 lb. max per weight.) 26. The Stick Roller Massager (prices vary) Simply pick it up by the handles and start rolling. Because it allows blood to flow more smoothly, this tool delivers great results for performance and rehab. The Stick Roller Massager is perfect for making knots disappear. 27. Resistance Band Set ($25) Because resistance training helps increase strength, endurance, and flexibility, resistance bands are a great gift for nearly anyone, especially for those who exercise at home and are heavily involved in sports. 28. Agility Ladder ($22) A ladder is the perfect way to increase and perfect ones agility! With its non-slip technology and indoor or outdoor capabilities, this ladder is a great gift for any athlete. Exercise.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
Medium

WeightTraining.com is now Exercise.com!

Tyler Spraul 13 comments

Exercise.com (formerly WeightTraining.com) is now live with a whole new look! We studied your feedback survey responses and totally redesigned the site! Here's what we have for you:  Your stats and workout history are the focus of your Dashboard. Your workout data is clearly presented and easy to explore. You can sort through stats from any time frame. You can browse with much-improved views of the site on mobile.  When it comes to health and fitness, we believe that consistency is the key to getting results. That's why we've created our web site and mobile apps. Exercise.com App on Google Play | Exercise.com App on iTunes With Exercise.com, it's incredibly simple to follow a workout plan and track your progress by logging workouts. As you log workouts, we'll track your progress automatically! Frequently Asked Questions What will happen with your stats and workout plans? Nothing - Your stats, workouts, and workout plans will be accessible on Exercise.com. What will happen to your account? Nothing - You will keep the same credentials and have the same access you had before. What will happen with your subscription? Nothing - Any payments and subscriptions will remain the same. Is there any impact on support? Nope! We are still just a quick email away. How will this change the site? Things will look different, and there are a lot of new features, but our mission remains the same! Visit our brand new Knowledge Base to find answers to even more questions. We are always one click away via the Contact Form, or at this email: support@exercise.com.
Medium

You are what you eat…is this true?

2 comments

I have always wondered if this famous saying was true or incorrect. I would have to say that it is true. This statement is especially accurate if you have specific health goals or if you are an athlete. Why does the type of food matter? It is highly unlikely that you will see a track or cross country athlete consuming high amounts of red meats and or empty calorie foods. The food you consume is fuel and energy source for your body. This equation is just like putting gas in your car. You can’t drive a car with out fuel. Also, you can’t drive an 18-wheeler with the same type of fuel you would use for a Toyota Camry gas.  Foods that are lean and nutrient dense provide your body with the necessary nutrients and energy needed to carry out daily task whether these tasks are working out or just going to work. How does your body use food? Your body is just like a machine in terms of how the it breaks down the food and uses it. Some foods force your body to work that much harder to digest it (i.e. red meat). Unhealthy food consumption leads to an unhealthy lifestyle and or unhealthy body image. Unhealthy foods can also lead to serious health issues such as high blood pressure, high cholesterol, and diabetes to name a few. Athletes tend to consume high amounts of energy and nutrient packed foods such as lean meats, fruits and vegetables. This high consumption amount is due to the physical demand of their particular sport. If you are just your average gym patron you should still keep the same mentality.  Using Food to Change Your Health You are breaking your body down when you workout and your body needs the proper foods to repair those muscle fibers, cells, and tissues in order for the body to properly repair. If you are looking to gain or lose weight, certain types of foods need to be consumed for either scenario. In order to lose you weight you have to burn more calories than calories consumed. This is saying do not starve yourself. If you do not consume enough foods then your body will go into protection mode and hold on to whatever food you do consume and store it as fat in the body. Now on the other end of the spectrum if you are trying to pack on weight then you have consume more calories then you expend. What type of food is recommended? My recommendation when you are unsure of what to eat is shop on the perimeter or the grocery store aisles. Also, you want to eat foods that have the colors of the rainbow in them. Another key point to focus on is that if it wasn’t grown or killed then you shouldn’t eat it. Want more information? As the old saying goes, knowledge is power. The more you know about what type of food to consume and how to strengthen your body, the better the results will be! Become an Exercise.com PRO Member today to gain instant access to exclusive workout plans, dietician guidelines and community support. Click here to learn more!
Medium

Lose Fat Forever: Nutrition Made Simple

3 comments

Losing weight is a tricky subject. For some, it seems to come easy. For others, it seems like it's a struggle to see any change at all.  If you want to get serious about losing weight, skip the junk food. Start eating clean, and you might just be happy with the results you see from that simple change. To target fat loss specifically, it can get a little more difficult. Just remember, if it's not difficult, it's probably not worth doing. Here's what Vinny Caposio has to say about losing fat: Step 1: Modify Your Mindset You should be aiming to lose body fat, not body weight. Rather than judge your progress by the number on the scale, make judgments by how you look in the mirror, how your clothes fit, and how you feel and move. Newcomers to exercise could see a rapid increase in weight during the first few weeks. This is just your body responding to the exercise for the first time. The muscle growth during the beginning stages scares off many people, (women especially). However, this growth is just an initial response, and the more muscle you build, the fewer returns you'll see over time. Women, you won't begin to look like a man, and the lean muscle you do put on will help you burn fat even more efficiently, giving you that toned look you're after. Step 2: Calculate Your Daily Caloric Needs Avoid all fad diets and trendy supplements. There is only one way to effectively lose unwanted body fat, by eating the proper amount of calories daily. Your body requires you to take in a certain number of calories every day to supply energy for work. Eat more calories than required and you will gain weight. Eat less than you need and you will lose weight. It seems simple, but here's where most people mess up. Eat too little, and the weight you loose can start to come from your muscle. Eat too much, and you store energy as fat rather than building muscle.  Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year) You'll also want to adjust for your usual activity level during the day. Here are some modifiers to account for that: If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9 The equation has five variables; height, weight, gender and age and activity level. The only factor you can actually work to change is activity level. The more active you become, the higher your daily caloric needs become. Here's a calculator that makes it simple for you. In order to maximize fat loss while maintaining lean muscle mass, you should take in 250-500 calories less than your daily requirements. In order to maximize gains in lean muscle without adding fat, you should take in 250-500 calories more than your daily requirements. Step 3: Learn to Cheat Don’t be so uptight. Eating healthy is one thing; never treating yourself is another. Eat two - four cheat meals per week. This will satisfy your sweet tooth without sabotaging your progress. Just make sure your cheat meal doesn't become a cheat day!
Medium

Using Periodization Programming to Destroy Plateaus

0 comments

Many gym and fitness enthusiasts often mention that they have hit a plateau whether it is with their strength gain goals or with their weight loss goals. Many factors can contribute to these plateaus. Plateaus are something that comes with the territory of trying to make improvements and can easily be altered or improved using slight modifications. First and foremost do not let these plateaus get you frustrated or discouraged. I will begin to explain several variable or modifications to help deal with this obstacles.  #1: Set Up a Workout Program First suggestion I would make is if you do not have a workout program set up, then experiment with one. Keep in mind that you have to try it for at least four weeks in order to see some results. I recommend six weeks personally. Certain workout programs practically lay out the sets and reps for you and also give you structure as well as proper periodization. This proper periodization structure will keep you on track and also gives you structure to your workout regimen. A prime example of a periodization structure would be the OPT Model that the National Academy of Sports Medicine has in their text. This particular format has the tempo variables, sets and reps, as well percentages planned out at each week for you. #2: Switch Up Recovery Times The next suggestion I would make is to switch up your recovery time in between sets or exercises. For example, instead of taking 60-90 second rest intervals, shorten those rest intervals down to 30-45 seconds. This will force you body to work harder as well as maximize your energy expenditure during your workouts. #3: Try Different Tempos Another variable suggestion I would recommend trying is the tempo at which you perform your particular exercises. Let’s use the bench press for example, you have three types of muscle contractions. These are Concentric, Eccentric and Isometric. The bench press variable could be to perform a pause rep once the bar touches your chest before ascending the bar back up to the starting position. This slight modification helps with control as well as power increase as the result of the primer movers (pectorals) experiencing a slight relaxation period during the pause. #4: Perform New Motions Another variable for this particular exercise could be to performing a 3-1-1 style rep motion. This is performed by lowering the bar or loading the prime movers on a three second count, pausing at the bottom of the exercise and then ascending back up through the contraction phase of the movement.  This slight variable adds more tension to the muscle fibers being recruited as well as places more demand and focus on the prime mover muscles.  #5: Do Pyramid Sets Another variation change could be performing pyramid or drop sets. These can be done all at once. For example, begin the first with 15 repetitions, then next set be 12 repetitions, ten, eight, and six on the last set. This sequence takes you through a progressively lighter workload into a heavier workload. Once that last set of six repetitions is completed you can work your way back up in the same rep order with progressively heavier to lighter work loads depending on the exercise. This particular format can be very helpful in defeating those annoying plateaus. Drop sets or pyramid sets give you both the muscular endurance phase of strength training as well as the hypertrophy phase of strength training. So for your next workout give this few tips I mentioned a try and if done correctly you should see great improvements. Go kick down those plateau walls! Be sure to download the Exercise.com app for Android or iOS today! It is a great partner for beating plateaus!  
Medium

Can the Training of Athletes and Non-Athletes Have Similarities?

1 comment

Everyone trains for different reasons. Athletes want to perform better in competition, bodybuilders want just the right physique, and just about all of us want to look better in some way. There are so many styles of training out there! What is the best way to go? Whether or not you'd call yourself an athlete, personal trainer Vallice Ford believes there are plenty of benefits to training like one. Here's what he has to say: I often get asked about my training style or primay focus with my clients. First, I like to point out that all my clients start out at different levels. For example, if I have a stay-at-home mom who played soccer in college, then her workouts would be totally different from what I plan for a retired 57-year-old secretary with a hip replacement. So, can you train athletes and non-athletes similarly? I say Yes, it is possible. You may find it interesting to read that I have put some clients - men & women - through some of the very same workouts that I did numerous times when I played college football. Progression and Variation There needs to be a progression to everything. I do my best not to limit or categorize my training style or my client’s progression and abilities. As a trainer and strength coach, I am sought out to motivate and challenge people who may have never been physically challenged before. Challenging and motivating my clients keeps them excited about training and also keeps me fresh and innovative on new exercises and concepts. Monotony can be brutal; I’ve been there. Todd Durkin says that the manner in which he trains Drew Brees and other Professional Athletes is not that far from the average client. What do you think about that? Athletic Moves Work I had the opportunity of taking a client who was a Pathologist in a hospital, smoked cigarettes, and drank wine frequently during the week to the point where she purchased her first pair of running shoes and now is in the process of training for 5K races.  Even though she was fairly active at work, she never thought she would see herself doing the kind of agility drills and plyometric box jumps that athletes perform.  Might I also mention that she dropped 15+ pounds in the first few months after changing eating, drinking and smoking habits?! She stopped smoking and drinking wine completely, and trained with me three times per week. She also walked to the gym instead of driving as long as it wasn’t a monsoon outside. As a fitness professional, you live for moments and success stories like this one. Why Training Matters To know that you can greatly impact somebody’s life in this particular manner is more rewarding then any monetary compensation. Trainers: don’t be afraid to try new exercises with your clients if they are at the skill level to perform them! Also, clients: do not be afraid to make these kinds of suggestions to your trainer. If they really care, they will always have your best in mind. When in doubt, Keep It Simple Stupid (K.I.S.S.). I try to follow a pattern that my client will not see the same exercise in a two-week period. This may seem hard, but a small modification as far as the angle of the range of motion or the tempo can make this very creative and interesting. Get Started Today! Want to start getting more from your workouts? With advanced workout stats, workout plans, diet plans, and a huge community of supporters, our PRO membership includes all the tools you need to reach your goals! <a data-cke-saved-href="http://exercise.com/pro target=" href="http://exercise.com/pro target=" _blank"="">Click here to see all of the benefits PRO membership!
Medium

Eating Clean With Terry the Trainer

4 comments

  Clean eating - does it really make a difference as long as you train hard enough to burn those extra calories? Is watching what you eat worth it when you're pressed for time and running on a tight budget? We caught up with @TerrytheTrainer, a Certified Strength and Conditioning Specialist and owner of The League Elite Training Facility in Houston, TX, to get his view on dialing in your diet to reach your workout goals. Here's what he had to say: How important is my diet with it comes to training? Your diet is very important when it comes to training. I'd even go so far as to say that it's critical to your success. As I often tell clients, your body is like a car. If you want it to perform well, you've got to give it quality fuel. We can't expect a high-end sports car to perform to its best potential on regular unleaded gas, and the same is true about your body on processed foods. Go premium & chase quality nutrients! You will have more energy during workouts & noticeably better results in getting leaner and stronger. What exactly does "eating clean" mean? To me, eating clean means eating simple. Taking in foods that aren't tainted with additives like high fructose corn syrup, excess sodium or trans fats. Simply put, I believe we should prioritize lean, unprocessed meats, organic fruits & vegetables, and whole grains.  Isn't eating clean very expensive compared to processed foods and fast food prices? Surprisingly, no! Expensive healthy eating is what happens when we make healthy eating too complicated. If you only go to the stores with imported, fancy, over-scientific stuff, you'll pay the price for it. I stand for shopping simple and smart, using your local grocery store. We can visit average stores and simply make smarter decisions there. For example, fruits and veggies are never very pricey per pound. We can easily stock up on a week's worth of produce for just a few bucks. Also, items like lean chicken breast and ground turkey meat make for good, cheap buys. When it comes to whole grains, this one typically shocks people, but whole grain brown rice actually costs the same as the nutritionally inferior white rice, and 100% whole wheat bread is typically only a few cents more pricey than white bread. Items like these are almost always cheaper than boxed, processed, over fatty meals that come already prepared. What's the best way to prepare nutritionally for a tough workout? My best call here is whole grains! Good complex carbohydrates like brown rice or oatmeal break down slowly in the body, fueling muscles with long-lasting sustainable energy to power you through a rigorous physical bout. My favorite preworkout snack is a chicken breast sandwich on whole wheat bread. What's important to eat for post-workout recovery? This is where you want protein! Research shows that within 45 minutes of your workout's end, your body does it's best work in breaking down and absorbing protein. Lean meats are a good call here, or if you're in a bind for time, this is where a whey protein shake can come in handy. What's your favorite healthy snack for on-the-go? I've got to go with Greek yogurt on this one! I like to get the plain unflavored kind because it has nearly no fat in it, and to add a little taste to it, I top it with fresh fruit or granola. So good! Looking for more clean recipes? Clean Creole Cookin' is an eBook written by Terry Williams, which can be purchased from the store on his gym's web site, TrainwithTheLeague.com. This book celebrates famous flavors with fewer fats, diving into Southern classics and revising-age old recipes with your health in mind. It might take a little extra prep work, but we think that everyone should give clean eating a shot! Our PRO members have unlimited access to Diet Plans from a Registered Dietitian, to take the guesswork out of eating clean for a whole month. Each Diet Plan contains a shopping list, nutrient breakdown, and plenty of options to satisfy even the pickiest eaters. Why not give clean eating a shot today?