Aesthetics, bro! That particular proportion can be found in nature, in things like leaves and trees, and has been used to structure everything from sculptures to architecture to analyzing financial markets. It’s also a standard the golden-age bodybuilders considered as the ideal physique: the shoulders measuring around 1.6 times the waist. Diehard aesthetic-seekers can also find ways of making it apply to your biceps and quads, but honestly, it works better on the shoulders. So, let’s focus there, shall we?

The humble lateral raise has been the width-builder of choice for lifters chasing the golden ratio (whether they knew it or not) for many years. And for good reason: When the movement is done with strict technique, it very effectively targets the lateral or middle deltoid and not much else. In fact, one study concluded that the middle deltoids generates up to 65 percent of the torque generated during glenohumeral joint abduction—the term for lateral raise in the exercise physiology world.[1] (Pretty much all of the rest of the torque is generated by two tiny rotator cuff muscles, the supraspinatus and subscapularis muscles, which, if we pointed them out on your body, would be more or less visually indistinguishable from your medial delt anyway.)

The message for you? First, don’t skip lateral raises. And second, have many, many variations in your arsenal to keep your shoulders growing for years.

How To Lateral Raise Correctly

Since the deltoids are a relatively small muscle, strict adherence to proper technique is important to optimally target the middle deltoid, and not have other muscles, like the traps, take over the movement. The natural tendency of a lifter is to cheat their way through a heavy set of lateral raises, which may overload the shoulder muscles, but isn’t very safe.

Here’s your step-by-step guide to properly perform a lateral raise:

Stand tall with a weight in each hand and your arms by your side. Your hands should be roughly 4 inches off your hips.
Keeping your elbow straight, bring the dumbbells up to the side until your arms are 90 degrees to your torso. At the top of the movement, purposely squeeze the deltoids to accentuate the contraction.
Under control, slowly lower the dumbbells to the starting position and repeat.
Not too hard, right? Now, let’s spice up this bodybuilding classic to bring your delts up to golden-age status.

Variation 1: Alternating Reps And Holds
This is a great variation on the lateral raise that will have your delts screaming at you.

Grab two dumbbells and start by holding your left arm out at 90 degrees to your torso. Now, perform 10 repetitions as described above with you right arm. Next, switch arms and hold your right arm out and do 10 repetitions with your left arm. Switch arms again and complete 8 repetitions with the right, and so on. Continue this pattern for 6, 4, and 2 repetitions. As a finisher, try this for 2-3 sets to feel an unreal delt pump.

Alternating Reps and Holds
Variation 2: Combine It With Arnold Presses
Arnold loved his lateral raises. Of course, he also loved Arnold presses. So why not combine the two in his honor?

This is a simple enough protocol: Perform 10 lateral raises, then with the same weight, perform 10 Arnold presses. The weight will feel light for the presses, but that’s the idea. Next, immediately perform 9 raises, then 9 presses. Continue this sequence, dropping a single rep at a time until you reach 1 rep. At JKC conditioning, we normally only perform one descending ladder set to cap off our shoulder workout, pun intended.

Combine it With Arnold Presses

For those new to Arnold presses, start with a dumbbell held in each hand in front of your chest, as if you just finished a supinated (underhand grip) biceps curl. Press the weights overhead as you rotate your arms. Finish with the dumbbells overhead with your palms now facing forward. Return the weights to your chest by rotating your arms in the opposite direction.

Variation 3: Change The Angle
As noted above, the lateral raise is generally performed in the standing position with the arms raising from the sides of the body to the 90-degree position. So how do you get a greater range of motion? By leaning, of course.

To do this, find a sturdy post that can support your weight. This could be the post on a power rack or cable tower. Grab the post with one hand. Move your feet into the base of the post and stack them together. Now, hang from the pole with your hand so your body sits at about 45 degrees from the post.

With the other hand, using a dumbbell, perform a lateral raise, being sure to control both the up (concentric) and down (eccentric) phases of the movement. This technique is great to keep constant tension on your delts throughout the set. For a great delt finisher, try alternating left to right with no rest for 3 sets of 16-20 repetitions.

Change the angle

That’s a version you may have seen before. If so, try this one instead. Lie on your side on a bench that is set to a low incline. Hold a dumbbell in your top arm. Perform a lateral raise while moving through the full range of motion slowly. At this angle, the side lying lateral raise also keeps your delts under constant tension throughout the movement. Similarly to the leaning lateral raise, try alternating between sides with no rest for 3 sets of 16-20 repetitions.

Variation 4: Change The Resistance

Typically, the lateral raise is done with dumbbells. While dumbbells are a great tool for muscle-building, they do not provide uniform resistance—that is, there are points in the movement where it is harder/easier.

For uniform resistance, try using a cable or band, or if you want to look hardcore, a chain in each hand. The best part about these implements is they provide a smooth resistance throughout the range of motion and force you to remove any jerking that you may have a tendency to introduce into the lateral raise.

Variation 5: Hold Kettlebells

To increase the lever and to challenge your grip strength, try holding light kettlebells while performing the lateral raise. We suggest holding very light bells, like between 5-15 pounds, since the goal of this variation is to keep the kettlebells parallel to your arm as you raise them up to the side.

This will challenge your grip strength as you’re preventing the kettlebell from turning in your hand. Your delts will also feel a bigger challenge as the center of the weight you’re holding will be farther from the shoulder joint.

How To Program The Variations
If you feel like your delts look more like pinballs than cannonballs, try introducing some of the above variations into your regular program. We suggest trying each variation for a three-week cycle, then moving to the next variation, so that you have some consistency in your routine, and then a fresh stimulus when you need it.

But all of this is just advise.

You can do whateve the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_Barbie.NY on IG

N.A.S.M. C.P.T.
N.A.S.M. F.N.S.
N.A.S.M. M.M.A

References
Escamilla, R.F., Yamashiro, K., Paulos, L., Andrews, J.R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.

The post 5 Ways to Spice up Your Lateral Raises :) appeared first on .

Comment Below and let me know whats your back day look like!!!

1. Barbell Deadlift

Why it’s on the list: This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it’s the absolute best for overall backside development. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big.

There are also numerous deadlift progression programs you can follow to help you reach new personal bests. Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.

Stick with the conventional deadlift on back day; other variations, like the popular sumo-style, increase the activity of muscle groups other than the back.[1]

In your workout: If you’re going heavy (sets of fewer than about 6 reps), do deadlifts first so you’re fresh. If you’re doing deads for repetitions, you can do them later in your workout.

2. Bent-Over Barbell Deadlift

Why it’s on the list: This is probably the second-best back movement in terms of sheer weight you can lift. EMG research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder.[2] Like the deadlift, this is another technical move that requires excellent form but rewards you with a ton of muscle.

In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so it’s best done early in your workout in order to save your lower back.[2] If you’re wrecked from deadlifts, it may behoove you to skip this movement.

3. Wide-Grip Pull-Up

Why it’s on the list: It’s always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Wide-grip pull-ups are excellent for putting emphasis on the upper lats. A closer grip may allow for a longer range of motion, but it may be possible to load the wide-grip pull-up to a greater degree because of an optimized starting joint position. The biggest challenge here for most trainers is training to failure in the right rep range for growth, which is 8-12.

If you do pull-ups early in your workout, you might have to add a weighted belt. Of course, if you find them difficult, you can always use an assisted pull-up machine or a good spotter, or switch to the wide-grip pull-down, which is a solid substitute. If your shoulders are healthy, pulling behind the head is okay.

Good form is extremely important here. In the starting position, the scapula should be retracted—pull your shoulder blades down and toward each other—prior to initiating the pull.

In your workout: Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning.

4. Standing T-Bar Row

Why it’s on the list: We selected the T-bar row over a chest-supported version because you can pile on much more weight here, even though that typically translates into a bit of cheating through the knees and hips. For some, maintaining a flat back can be challenging, in which case the supported version is a better choice.

These aren’t squats, so keep your legs locked in a bent angle throughout. You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps). This exercise is probably one of the easier rows to spot.
n your workout: Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. If you’re an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. If you do this, be sure to “reset” with a flat back before initiating the next pull!

5. Wide-Grip Seated Cable Row

Why it’s on the list: Just about everyone defaults to the close-grip bar on rows. If that sounds like you, you’ll find using a wide grip on a lat bar a nice change of pace because it shifts some of the emphasis to the upper lats. Wide rows mimic some back machines, so don’t do both in your workout unless you make some other kinds of changes, like grip or target rep range. You might even try flipping your grip—and going about shoulder-width apart—which better targets the lower lats as the elbows stay tighter to your sides.

Wide-Grip Seated Cable Row

In your workout: Like machines, cables are best done toward the end of your workout. Choose a weight that enables you to complete no more than about 12 reps.

6. Reverse-Grip Smith Machine Row

Why it’s on the list: Reverse-grip movements mean two things: The biceps play a greater role, and with the elbows now pulling back close to your sides, the target becomes the lower portion of the lats. The Smith machine allows you to concentrate only on pulling as much weight as possible, since you don’t have to worry about balancing it.

Bend over about 45 degrees, staying close to the bar, and expect a little contribution from the hips and knees when you’re pounding out the heavy sets. While some gym rats consider the Smith machine taboo, the fixed plane of the movement and ability to really control a weight (think tempo of four seconds up and four down) can be both a novel and humbling exercise.

In your workout: You don’t need more than a single reverse-grip movement in your routine. Do it about midway through your workout, after your heavy overhand pulls. At any point in your back workout, don’t be afraid to throw on some wrist straps. Your goal is to hammer your back and put it through the wringer, not be constantly limited by your grip strength.

7. Close-Grip Pull-Down

Why it’s on the list: Since we’ve already covered the wide-grip pull-up, the wide-grip pull-down is too similar, so we opted for the close-grip handle for our pull-down selection. EMG research suggests that use of a close neutral grip activates the lats similarly to a regular grip, so you’re not missing out on any muscle fibers.[3] As mentioned earlier with pull-ups, a closer grip does allow for a longer range of motion and increased time under tension for the lats, which is great for building muscle.

A closer grip does allow for a longer range of motion and increased time under tension for the lats, which is great for building muscle.

In your workout: This exercise can make a good warm-up move for your shoulders, but when used as a mass-building exercise, it’s best placed toward the end of your workout for sets of 8-12 reps.

Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and allow a good stretch at the top.

8. Single-Arm Dumbbell Row

Why it’s on the list: This is a great unilateral exercise—each side works independently—that allows you to move a lot of weight. You’ll get greater range of motion when training unilaterally, and you won’t be restrained if your weaker side fails first. You may also be better able to support your lower back—which may have taken plenty of punishment by now—when placing one hand on a bench. Allowing a slight degree of rotation of the trunk may engage a greater degree of “core” musculature, as well.[2]

In your workout: Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats. Do it anywhere from the middle to the end of your workout for sets of 10-12.

9. Decline Bench Dumbbell or Barbell Pull-Over

Why it’s on the list: Pull-overs for back? Absolutely! This one mimics the straight-arm cable pull-down you’re probably familiar with. Yes, this is a single-joint move, but it allows you to really target and torch your lats. The decline version puts your lats under tension for a longer range of motion than when using a flat bench. Just make sure the dumbbell clears your head, and drop it on the floor behind you when you’re done.

In your workout: In almost all cases, single-joint movements should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set.

10. Bent-over one arm cable pull

Why it’s on the list: This bad boy is basically a single-arm dumbbell row performed on a high cable pulley. It’s a great and novel choice for your lower lats. Stand back with a wide, staggered stance, Flex your hips and knees until your torso is horizontal. Your arm and shoulder should be stretching forward. Keeping your elbow close to your body, exhale as you pull the stirrup to the side of your chest.

Hold for a count of two to three seconds and squeeze your back muscles. Inhale as you reverse the motion and return the stirrup to the starting position, with your arm and shoulder stretching forward.

In your workout: Do this exercise toward the end of your back routine for sets of 8-10 or 10-12.

Back day is a great day! Back day is critical to the posterior chain and overall aesthetic physique. It shows the V-taper of the wonder woman or the He man that you really are!!!

But all of this is just advise. You can do whatever the f**k you wanna do!!

Your friend and coach,

Crystal aka Barbell_Barbie.NY

N.A.S.M C.P.T
N.A.S.M Nutrition
N.A.S.M M.M.A.

References:

https://www.muscleandperformance.com/training-performance/the-top-10-best-back-exercises

The post 10 Best Muscle-Building Back Exercises! appeared first on .

The hamstrings are made up of three muscles. Those three muscles are the biceps femoris, semimembranosus, and the semitendinosus.

All three of these muscles originate on the pelvic bone under the glutes, and then insert on the tibia.

The bicep femoris, semimembranosus, and the semitendinosus are all used for flexing the knee as well as hip extension. For those of you who aren’t familiar with that terminology, think of knee flexion as a leg curl—where you are taking your foot and moving it towards your glutes in one fluid motion. An example of hip extension is where you are moving your leg to the rear. You can think of the movement like a stiff-leg deadlift.

Different Parts of the Hamstrings

Biceps Femoris
The biceps femoris is a muscle that like its name says (bi-) has two heads. There is a long as well as a short head to the muscle.

The long head of the muscle starts at the lower and inner impression of the tuberosity of the ischium on the back side. For those who are not sure where that is located, think of it attaching to the back of the hip bone. It then travels down and inserts on the lateral condyle of the tibia.

The short head of the muscle starts between the adductor magnus and the vastus lateralis and extends up as high as the insertion of the glute muscles. The adductor magnus originates on the lower portion of the ischial tuberosity and is inserted onto the tubercle below the medial condyle on the tibia. The adductor magnus is responsible for hip extension.

Semimembranosus

The semimembranosus is located at on the medial side on the back of the thigh. The muscle originates on the hip, specifically the tuberosity of the ishium. From there it travels down and inserts onto the medial condyle of the tibia.

Semitendinosus
The semitendinosus is located at the medial and posterior area of the thigh and originates from the same place as the semimembranosus (the tuberosity of the ishium found on the hip). From there it travels down and inserts onto the upper part of the medial surface of the tibia.

Different Hamstring Exercises

Lying Leg Curls
Standing Leg Curls
Straight Leg Cable Pull Through

Stability Ball Flutter Kicks
Barbell Stiff-Leg Deadlifts/Smith Machine Stiff-Leg Deadlifts
Dumbbell Lunges/Barbell Lunges

Squats
Glute-Ham Raises
Barbell OR Smith Machine Good Mornings

Here you will find numerous workouts that you can try in the gym. Give them a shot and see which works best for you. Remember, not all exercises or workouts will work for everyone, each person’s muscles respond differently to the stimulation of a workout; therefore, you will need to play with different exercises and different rep ranges. Give it a shot! You can thank me later when you get lots of compliments

Workout #1

Squats 3×8-12
Dumbbell Lunges 3×8-12
Smith Machine Stiff-Leg Deadlifts 3×8-12
Glute-Ham Raises 3×8-12

Workout #2

Lying Leg Curls 3×8-12
Barbell Lunges 3×8-12
Dumbbell Stiff-Leg Deadlifts 3×8-12
Barbell Good Mornings 3×8-12

Workout #3
Standing Leg Curls 3×8-12
Barbell Stiff-Leg Deadlift 3×8-12

Dumbbell Lunges 3×8-12
Stability Ball Flutter Kicks 3×8-12

hamstrings
Workout #4
Squats 3×8-12
Barbell Stiff-Leg Deadlift 3×8-12
Glute-Ham Raise 3×8-12
Lying Bodyweight Flutter Kicks 3×8-12

Workout #5

Barbell Stiff-Leg Deadlift 3×8-12
Barbell Lunges 3×8-12
Lying Leg Curls 3×8-12
Glute-Ham Raises 3×8-12

Workout #6

Seated Leg Curls 3×8-12
Dumbbell Stiff-Leg Deadlift 3×8-12
Dumbbell Lunges 3×8-12
Barbell Good Mornings 3×8-12

In Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your hamstrings, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your hamstrings.

Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned and see where it takes you. Good luck and post your progress on my page!

Your friend and coach,

Crystal aka Barbell_barbie.ny

N.A.S.M. CPT
N.A.S.M NUTRITON
N.A.S.M MMA

References:

https://www.yogajournal.com/yoga-101/anatomy-101-understanding-hamstrings

http://www.thesometimessinglemom.com/blog/booty-building-101

The post Hamstring 101 appeared first on .

Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.

Over time, eating too much food can lead to weight gain and put you at risk of chronic diseases like diabetes and heart disease.

Plus, it can hold you back from reaching your health and wellness goals and may negatively impact your emotional well-being.

Although breaking the cycle of overeating can be challenging, there are ways to kick this unhealthy habit for good.

Here are 23 effective ways to stop overeating.

1. Get Rid of Distractions
Effective Ways to Stop Overeating
Whether it’s working through lunch in front of the computer or noshing on chips while you catch up on your favorite television show, eating while distracted is a common occurrence for most people.

While this habit might seem harmless, it may be causing you to overeat.

A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. It also caused them to eat more food later in the day compared to people who paid attention to their food while eating (1).

SUMMARY
Make an effort to turn off or put away potential distractions like phones, computers and magazines so you can concentrate on your meal. It will help you eat less and prevent overeating.

2. Know Your Weaknesses

Pinpointing which foods you have a particularly hard time limiting can help you decrease your chances of overeating.

For example, if you have a habit of eating a large bowl of ice cream every night, stop keeping ice cream in your freezer.

Preparing healthy options like a sliced apple with peanut butter, hummus and veggies, or homemade trail mix can help you make better choices when you are hankering for a treat.

Another helpful tip is to keep unhealthy snack foods like chips, candy and cookies out of sight so that you aren’t tempted to grab a handful every time you walk past.

SUMMARY
Identify the unhealthy foods you can’t resist. Keep them out of your home or far out of sight, and make healthy options easily accessible instead.

3. Don’t Ban All Your Favorite Foods
Restrictive eating patterns that cut out many of your favorite foods may cause you to feel deprived and drive you to binge on forbidden treats.

Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.

Swearing that you will never have a scoop of ice cream, slice of pizza or piece of chocolate again is not realistic for most people.

Instead, focus on providing your body with mostly healthy, nutritious food while also giving yourself the freedom to truly enjoy a treat here and there.

SUMMARY
Eating patterns that are too restrictive may drive you to binge. The key to a sustainable, healthy diet is to concentrate on eating whole, unprocessed foods most of the time, while allowing yourself a treat here and there.

4. Give Volumetrics a Try

Volumetrics is a way of eating that focuses on filling up with low-calorie, high-fiber foods like non-starchy vegetables.

Consuming foods that are low in calories and high in fiber and water before meals can help you feel full so that you aren’t tempted to overeat.

Examples of volumetrics-friendly foods include grapefruit, salad greens, broccoli, beans, tomatoes and low-sodium broth.

Eating a large salad or a bowl of low-sodium, broth-based soup before lunch and dinner may be an effective way to prevent overeating.

SUMMARY
Use the volumetrics method of eating — fill up on healthy, low-calorie, high-fiber foods to help you feel full. You’ll be less likely to overindulge on unhealthy foods.

5. Avoid Eating From Containers

Eating chips out of the bag, ice cream out of the carton or takeout straight from the box can lead you to consume more food than you need.

Instead, portion out a single serving size on a plate or in a bowl to help control the number of calories you are consuming.

To train your eye, try measuring out serving sizes for a week or two until you know what a normal portion should look like.

SUMMARY
Instead of eating food straight from the package, portion it into a dish. Try measuring out appropriate serving sizes to help train your eye to identify how much food is right for you.

6. Reduce Stress

Stress can lead to overeating, so it’s important to find ways to reduce the amount of stress in your life.

Chronic stress drives up levels of cortisol, a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating and weight gain (2).

There are many simple ways to reduce your everyday stress levels. Consider using yoga, listening to music, gardening, meditation, exercise and breathing techniques.

SUMMARY

Stress can lead to overeating, so reducing the stress in your everyday life is one important step you can take to stop this downward spiral.

7. Practice Mindful Eating

Adopting mindful eating techniques is one of the best ways to prevent overeating.

The practice of mindful eating stresses the importance of focusing on the present moment and being aware of your thoughts, emotions and senses while consuming food.

Many studies have shown that mindful eating is an effective way to reduce binge eating behaviors, overeating and emotional eating (3).

Eating more slowly, taking small bites, chewing thoroughly, being aware of your senses and appreciating your food are all simple mindfulness practices you can incorporate into your daily routine.

SUMMARY

The practice of mindful eating has been shown to help reduce binge eating behaviors. Mindful eating focuses on being aware of your thoughts and senses while eating.

8. Eat Fiber-Rich Foods

Choosing foods that are rich in fiber like beans, vegetables, oats and fruit can help keep you feeling satisfied longer and reduce the urge to overeat.

For example, one study found that people who ate fiber-rich oatmeal for breakfast felt fuller and ate less at lunch than those who consumed cornflakes for breakfast (4).

Snacking on nuts, adding beans to your salad and eating vegetables at every meal may help reduce the amount of food you consume.

SUMMARY

Add fiber-rich foods to your diet to keep yourself feeling satisfied for longer. Studies show this may help reduce the urge to overeat.

9. Eat Regular Meals

When attempting to lose weight, many people cut out meals in the hope that it will decrease the number of calories they take in.

While this may work in some instances, such as intermittent fasting, restricting meals may cause you to eat more later in the day.

Studies have demonstrated that eating more frequently throughout the day may decrease hunger and overall food intake (5).

For example, some people may skip lunch to restrict calories, only to find themselves overeating at dinner. However, eating a balanced lunch may actually help reduce the chances of eating too much later in the day (6).

SUMMARY
Skipping meals may cause you to eat more later in the day. Instead, focus on keeping yourself feeling satisfied by eating balanced meals made with whole foods.

10. Keep a Food Journal

Keeping track of what you eat in a food diary or mobile app may help reduce overeating.

Many studies have shown that using self-monitoring techniques like keeping a food diary may help with weight loss (7).

Plus, using a food journal can make you more aware of situations where you are most likely to overeat and foods that you tend to binge on.

SUMMARY

Studies have shown that tracking your food intake may help you lose weight. It will also help you become more aware of your habits.

11. Dine With Like-Minded Friends

The food choices of your dining companions may have more impact on your food intake than you realize.

Numerous studies have found that people’s food choices are heavily influenced by the people they eat with.

You may tend to eat similar amounts as those around you, so dining out with friends who overeat may cause you to overeat as well (8).

Plus, studies have shown that a person is more inclined to order unhealthy options if their dining partner does (9).

Choosing to eat with family and friends who have similar health goals can help you stay on track and reduce your chances of overeating.

SUMMARY

Who you eat with may majorly impact your food choices. Try to dine with people who also want to eat healthy meals in moderate portions.

12. Fill up on Protein

Protein helps keep you full throughout the day and can decrease the desire to overeat.

For example, eating a high-protein breakfast has been shown to reduce hunger and snacking later in the day (10).

Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger (11).

Adding higher-protein snacks such as Greek yogurt to your routine can also help you eat less throughout the day and keep hunger under control (12).

SUMMARY
Eating protein-rich foods may help you stave off hunger and cravings. Starting the day with a high-protein breakfast can also help fight hunger later in the day.

13. Stabilize Your Blood Sugar Levels

Eating white bread, cookies, candy and other carbohydrates with high glycemic indexes will likely cause your blood sugar levels to spike, then fall quickly.

This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating (13).

Choosing foods with lower glycemic indexes will help prevent blood sugar spikes and may reduce overeating. Beans, oats and brown rice are all great options.

SUMMARY

Eat foods that help keep your blood sugar levels constant. High-glycemic foods like candy and white bread can make your blood sugar spike then drop, which may lead to overeating. Instead, choose foods like beans, oats and brown rice.

14. Slow Down

Eating too quickly may cause you to overeat and can lead to weight gain over time.

Slower paced eating is associated with increased fullness and decreased hunger, and can serve as a useful tool for controlling overeating (14).

Taking the time to thoroughly chew food has also been shown to reduce overall food intake and increase feelings of fullness (15).

SUMMARY

Focusing on eating more slowly and chewing your food thoroughly may help you recognize signs of fullness and may reduce overeating.

15. Watch Your Alcohol Intake

Drinking alcohol may cause you to overeat by lowering your inhibitions and stimulating your appetite (16, 17).

While having a drink or two with a meal won’t have a huge effect, having several drinks in one sitting may lead to increased levels of hunger.

One study found that college students who drank four to five drinks at a time more than once a week were more likely to overeat after drinking compared to students who drank one to two drinks at a time (18).

Cutting back on the amount of alcohol you drink may be a good way to minimize overeating.

SUMMARY
Studies show that drinking several drinks in one sitting may lead you to overeat. Instead, stick to just one or two drinks, or forgo drinking alcohol entirely.

16. Plan Ahead

If you’re not prepared when hunger strikes, you’re more likely to make poor food choices that can lead you to overeat.

If you’re forced to purchase meals and snacks at the last minute from restaurants or delis, you’re more likely to make unhealthy choices and eat more than you should.

Instead, keep healthy snacks on hand, pack home-cooked lunches and stock your fridge with healthy options so you can prepare dinner at home.

These strategies will help you decrease overeating. Plus, making more meals at home can save you money and time.

SUMMARY
The more prepared you are to eat healthily, the less likely you are to overeat. Keep your fridge and pantry stocked with healthy, filling foods.

17. Replace Sugary Beverages With Water

Drinking sugary beverages like soda and juice could lead to weight gain and increase your risk of certain diseases like diabetes (19).

Studies have shown that consuming sweetened drinks with meals may be linked to overeating as well.

A review of 17 studies found that adults who drank sugar-sweetened beverages with meals consumed 7.8% more food than adults who consumed water with meals (20).

Choosing water or unsweetened seltzer over sweetened beverages may help reduce overeating.

SUMMARY
Avoid sugary beverages. They’ve been linked to an increased risk of diabetes and other diseases, and may also be linked to overeating. Drink water instead.

18. Check in With Yourself
Do you find yourself heading to the kitchen and checking the fridge a little too often?

If you overeat even when you are not hungry, it may be a good idea to take a minute and check in with yourself to understand why you have the urge to eat.

Depression and boredom are two common issues that have been linked to the urge to overeat (21, 22).

Luckily, there are actions you can take to break the cycle. For example, try taking on a new activity you enjoy. It may help prevent boredom and distract you from the urge to nibble.

If you believe depression may be driving your overeating, seek out a mental health professional for guidance. They can help you get back on track.

SUMMARY
Ask yourself why you’re overeating and address the issues behind the behavior. Depression and boredom are two common reasons. If you think you’re experiencing depression, seek out a mental health professional for guidance.

19. Ditch the Diet Mentality

Fad diets probably won’t help you stop overeating in the long run. Short-term, restrictive diets may lead to rapid weight loss, but are often unsustainable and can set you up for failure.

Instead, make long-term lifestyle changes that promote health and wellness. It’s the best way to create a balanced relationship with food and prevent habits like overeating.

SUMMARY

Instead of going on fad diets to curb your overeating, find a sustainable way of eating that nourishes your body and helps you reach optimal health.

20. Break Old Habits

Habits can be hard to break, especially when they involve food.

Many people get into comfortable routines, like eating dinner in front of the TV or having a bowl of ice cream every night.

It may take time to identify unhealthy behaviors that lead you to overeat and replace them with new, healthy habits, but it’s well worth the effort.

For example, make it a point to eat at the dinner table instead of in front of the TV, or replace your nightly bowl of ice cream with a hot cup of tea. These replacements will become healthy habits over time.

SUMMARY
Identify your unhealthy habits and gradually replace them with new, more positive behaviors.

21. Eat Healthy Fats
Although high-fat foods are often associated with weight gain and overeating, choosing foods rich in healthy fats can actually help you eat less.

Several studies have shown that adults who consume high-fat, low-carb diets are less hungry three to four hours after meals and lose more weight over time than people who consume diets high in carbs and low in fat (23, 24).

Adding healthy fats like avocados, nuts, seeds, nut butter and olive oil to your diet may help you feel more satisfied after meals and reduce overeating.

22. Negative People or Crap

Be honest Call yourself on your own bullshit and own it. If you’re allowing a negative someone in your life and there stressing you, that’s on you! Crap from others or from a love interest this should not be tolerated. We are all adults. If a person is not looking out for you or uplifting you (((((SHUT THAT SHIT DOWN)))) BAD ENERGY WILL RUIN YOU.
DO NOT BE A ESCAPE FOR SOMEONE BS.

In Conclusion:

Many people struggle with overeating.

Fortunately, there are many ways to take back control of your eating habits.

For example, try adding more protein to your meals, implementing mindful eating techniques and reducing your stress levels at work, home, love or life.

Healthcare professionals like psychologists, doctors or registered dietitians can also provide counseling and guidance to help you get back on track.

Overeating can be a hard habit to break, but you can do it. It take 21 days to create a new habit. Use these tips to help yourself establish a new, healthy routine, and make sure to seek professional help if you need it.

But all of this is just advise. You can do whatever the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_Barbie.NY
N.A.S.M C.P.T
N.A.S.M Nutrition
N.A.S.M M.M.A

References:

https://www.medicinenet.com/script/main/art.asp?articlekey=56586

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Hamstrings are the bread and butter to a great bootie Today we’re focusing on hamstrings! Runners, bikers, skiers, and swimmers can all benefit from doing exercises that target muscles on the backs of the thighs, since strong hamstrings increase speed and endurance.

And that’s not all: toned hamstrings also make for shapely legs. Here are three exercises that are dedicated to that area. Repeat all three moves for a total of three rounds for an effective hamstring workout.

Lying Hamstring Curl
IMPORTANT: Don’t rely on momentum for this exercise

Make sure the machine level adjusts to your height. Lie face down on the lying curls machine.
Keep your torso flat on the bench. Your legs are to be fully stretched. Take the side handles of the machine into your hands.
When you exhale, curl your legs up as far as you can, but don’t lift the upper legs from the pad. Make sure your hamstrings and glutes are tightened at the top of the movement.
When you inhale, bring the legs into the first position. Repeat.

Advanced Lying Hamstring Curl

Using a dumbbell between your feet lie on your stomach on the weight bench
Keep legs tight together to ensure the dumbbell stays in place
Squeezing your hamstrings and glutes use slow, controlled movements to lower and lift you legs
Repeat for as many sets of reps as you would like

Good Morning

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.

Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY

References:

https://www.bodybuilding.com/fun/8-ways-to-build-bigger-stronger-hamstrings.html

http://blog.nasm.org/tag/hamstrings/

The post Improve Your Hamstrings With These Three Awesome Tips! appeared first on .

Set Realistic Expectations

When your goals are too lofty, they just seem impossible right from the start. You have to start smaller and build up to your eventual goal. Trust me, you’ll be happier and see better results overall when you give yourself the freedom to get there on your own terms. Don’t forget to crank up the tunes, too—a little music always ups the fun factor while you’re working out and plays a large role in how energetic you can be.

Be Active

Run. Hike. Go to the gym. Take a spin class. Go to a kickboxing class. Dance Whatever your workout is, stick to it and don’t tell yourself “there’s always tomorrow.” Get into the routine now, and once the holidays really hit, it will be easier to keep working out and avoid eating all those holiday cookies! Plus, the more endorphins you have from working out, the better your overall attitude will be. But here’s the most important thing—don’t do too much too fast. It’s okay to start by working out three days a week, doing a lighter workout, or just taking a break to relax and recuperate. Do not overtrain. Have balance. That’s the beauty of life.

Pay Attention To The Details

When you’re working out, it’s the little things that matter. How precise are you in your movements? How many minutes are you on the spin bike or how many reps are you doing? The little details make the bigger things matter—not to mention they make peak performance possible.

In short? Your goals ARE attainable! You just have to set them and stay focused—and then the world is your oyster!

Motivation is what gets you started. Habit is what keeps you going. In the 86,400 seconds of your day.
Ask yourself? What habits are you forming?

Your friend and coach,

Crystal aka Barbell_Barbie.NY

N.A.S.M. C.P.T.
N.A.S.M. M.M.A
N.A.S.M NTRN

References:

https://greatist.com/live/getting-through-the-rough-patch

The post How to stay motivated if you hit a rough spot…. appeared first on .

But this “spare tire” is more than just unattractive and frustrating. Fat inside the belly area, also termed visceral fat, is seriously harmful. This type of fat is a major risk factor for type 2 diabetes and heart disease.

There are some science-based diets, exercises, and supplementation strategies to beat stubborn fat for good. Read on for 10 proven methods for losing that stubborn belly fat – for good!

Why Is Belly Fat So Stubborn?
So why are some areas of the body receptive to fat-burning and some are not? Why do we see quick results in our chest and arms but very little in our stomach, hips, and thighs?

1Fat cells contain two types of receptors:

Alpha-receptors
Beta-receptors
Alpha-receptors hinder lipolysis (fat-burning) and beta-receptors trigger it. Fat cells contain more alpha-receptors, which work against lipolysis.

Before getting into ways of getting rid of that stubborn fat, let’s establish a few facts.
You cannot “spot reduce” belly fat.
There are no good versus bad foods in the fight against belly fat.
Don’t blame stress.
Don’t blame when you eat.
How often you eat isn’t your problem either.

Simply put, to lose fat you must reduce your overall fat percentage. Reduce your body fat percentage to 10% (men) or 20% (women) and the bulk of your belly fat will be gone.

Anything you do to cause fat loss, in general, is going to also accelerate the loss of the belly fat.
Implementing diet, exercise, and supplementation strategies to help you burn fat faster will mobilize belly fat better.
10 Proven Ways to Lose Stubborn Belly Fat
2Move it! Don’t stop moving throughout your day – biking, running, walking, swimming, it’s all good. Visceral fat responds well to aerobic exercise.

Pucker up for vinegar. A 2009 Japanese study found that obese people who consumed 1-2 tablespoons of vinegar daily for 8 weeks showed significant reductions in visceral fat. 3According to Pamela Peeke, Professor of Medicine at the University of Maryland and author of Fight Fat After 40, one theory is that vinegar’s acetic acid produces proteins that burn fat.

Drink green tea. The antioxidants found in green tea, catechins, are thought to help burn belly fat during exercise. One study put the daily dose at 625 mg, the equivalent of two or three eight-ounce cups of green tea.

Eat your protein. 4As Louis Aronne, MD, explains, the body starts to produce more insulin as it ages, since muscle and fat cells aren’t responding to it properly. And insulin promotes fat storage, especially around your belly.

5Get your fiber! Fiber, specifically soluble fiber, acts to absorb water, forming a gel that helps slow down food as it passes through your digestive system. Excellent sources of soluble fiber include flax seeds, shiitake noodles, Brussels sprouts, avocados, legumes and blackberries.
Lay off the alcohol. Cutting back on alcohol may help reduce your waist size. Observational studies link heavy alcohol consumption with significantly increased risk of excess fat storage around the waist.

Spare the sugar. Studies have shown a correlation between high sugar intake and increased abdominal fat. And sorry, but this includes “healthy” sugars, such as honey.
6Supplements: Fish oil. Fish oil naturally increases testosterone levels and increases fat loss. 6g omega-3 per day is a good start.
Get strong! Strength training helps in fat burning by building muscle mass. Moves like the Squat & Deadlift work best to build strength.
Eat MORE fat. Your body will not feel the need to hoard up fat if you’re providing an adequate amount of fat in your diet. Not eating fat will not prevent you from gaining belly fat, and eating fat will not cause belly fat.
To summarize…

Focus on the right exercises:

Strength training with aerobic exercise will help with cardio, which helps in fat burning and building muscle mass, which also helps with fat burning. Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during strength moves like Squats & Deadlifts.

Supplements:

Fish oil has been found to be the best source of fat to help in losing stubborn visceral fat.

Eat right:

Proteins: Meat, poultry, fish, whey, eggs, cottage cheese
Veggies: Spinach, broccoli, salad, kale, cabbage
Fruits: Banana, orange, apple, pineapple, pears
Fats: Olive oil, fish oil, real butter, nuts, flax seeds
Carbs: Brown rice, oats, whole grain pasta, quinoa

Fight fat using common sense patience, dedication, and science.

But all of this is just advise. You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal AKA Barbell_Barbie.NY IG

NASM CPT/NTRN

Sources
1”Why Belly Fat Is So Stubborn (and How to Lose It),” Mike Matthews, https://legionathletics.com/how-to-lose-belly-fat/

2”9 Proven Ways To Lose Stubborn Belly Fat,” Hallie Levine, https://www.prevention.com/weight-loss/weight-loss-tips/new-research-on-how-to-lose-belly-fat

3”Fight Fat After 40,” Pamela Peeke, Professor of Medicine, University of Maryland

4Louis Aronne, MD, Director of the Obesity Clinic at Cornell University

5”20 Effective Ways to Lose Belly Fat,” Franziska Spritzler, RD, CDE, https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat

6 “How to Lose Your Belly Fat Quickly and Naturally,” Mehdi, https://stronglifts.com/how-to-lose-belly-fat-fast-naturally/

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