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 .

Conventional wisdom hasn’t been particularly helpful in figuring out how to get in the groove and become that person who says, “I’ll meet you for brunch later. Gotta fit in my run first.” You’re told you have to “want it” enough. Or that you have to do something 21 days in a row before it becomes second nature. But what do you do on the 29th day when it’s cold outside and you’re dying to skip your run and sleep for another hour instead?

Fitness Motivation Made Easy

Fortunately, economists and psychologists have been studying how to crack the code of what compels us to repeatedly do something we don’t always want to do. Here are some of their best strategies.

1. Give Yourself a Real Reward

Sure, some people might be motivated by vague goals such as “better health” or “weight control.” But if that’s not doing it for you, journalist Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business advises making the benefits of working out more tangible, such as by treating yourself to a smoothie or an episode of The Leftovers afterwards.

“An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile.”

He describes creating a neurological “habit loop,” which involves a cue to trigger the behavior (setting out your spinning shoes next to your bag), the routine (making it through spinning class) and then the reward. “An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile,” he explains. “It increases the odds the routine becomes a habit.”

Over time, the motivation becomes intrinsic, as the brain begins to associate sweat and pain with the surge of endorphins — those feel-good chemicals released in the brain that are responsible for that “I-feel-freaking-amazing” rush you get after a great gym session. Once you’ve trained your brain to recognize that the workout itself is the reward, you won’t even want the treat.

2. Sign a Commitment Contract

We can make promises to ourselves all day long, but research shows we’re more likely to follow through with pledges when we make them in front of friends.

You can up the ante even more by signing a contract agreeing to pay a pal $20 every time you skip Pilates. “It’s a simple notion of changing the cost,” explains Jeremy Goldhaber-Fiebert, PhD, assistant professor of medicine at Stanford University who studies health decision science. “I say I’m going to make a commitment to do something for a certain amount of time, such as exercising 30 minutes three times a week for 12 weeks. If I don’t do that, I’m going to pay some kind of penalty, whether it’s monetary or the embarrassment of having friends know I didn’t live up to my word.”

In studies of people who created online contracts via the site www.stickk.com, Goldhaber-Fiebert and his colleagues found that those who signed longer contracts ended up exercising more than those who agreed to shorter durations. “We have to get past the initial experience of displeasure in order to recognize the longer-term benefits,” he says. “The challenge is designing tools to help make that happen.”

3. Rethink Positive Thinking

Devotees of positive thinking have long promoted visualizing the benefits of a behavior as a motivational strategy. For example, when I’m deciding whether to get out of bed to go running in the morning, it helps to imagine how the sun will feel on my face as I run around the reservoir. Or how delighted I’ll be when I see my new muscles developing.

“After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan.”
But such feel-good fantasies are only effective when accompanied by more realistic problem-solving methods, according to Gabriele Oettingen, PhD, psychologist at New York University and author of Rethinking Positive Thinking: Inside the New Science of Motivation (due out in October).

Here’s the rest of the formula: After identifying your wish and visualizing the outcome, you have to identify what’s holding you back — a technique she calls “mental contrasting.” In one study of 51 female students who claimed they wanted to eat fewer junk food snacks, researchers asked each woman to imagine the benefits of nibbling on better foods. Those who identified the trigger that made healthful snacking difficult for them — and came up with a plan to reach for fruit when cravings hit — were most successful at sticking to their goal.

Feel too tired to go to the gym after work? “After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan,” explains Oettingen. For example, you can switch to morning or lunchtime workouts or go straight to the gym instead of stopping at home first.

4. Get Paid

Still struggling? It may be time to turn to cold, hard cash. (Because, hey, money talks.) Research looking at monetary incentives and exercise found that people who were paid $100 to go to the gym doubled their attendance rate. “You just need to get people to keep doing an activity, and paying them money was effective,” explains study author Gary Charness, PhD, behavioral economist at the University of California at Santa Barbara.

Don’t have a generous benefactor? Check out the app Pact, in which a community of fellow users will literally pay you to stick to your schedule. If you miss your session, you authorize the app to charge your credit card or PayPal account. When you reach your goal, you get paid out of a common pool funded by yourself and other pact-breakers.

No matter how you get there, you know you’ve succeeded once the day arrives when you can’t imagine skipping your workout. You can call it an addiction, a pleasure or an escape. But the important thing is that you’re doing it on a regular basis, and that you’re doing it for you.

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

The post 4 Science-Backed Ways to Motivate Yourself to Work Out appeared first on .

It’s the trend that just won’t die. Have a few conversations at a few parties, and you’ll get an earful about how consuming carbs will inevitably lead to obesity, type 2 diabetes, double chins, double bellys and, ultimately, death. Carb phobia is even more pervasive among active women. Men say I cant eat carbs. I blow up. Women say I cant eat carbs I gain weight. I cant eat, I do cardio for hours and hours and still don’t loose weight!!!!

This is a shame, because in my experience, active women and men have the least to gain by going low-carb—and the most to lose. Carbs also provide many benefits, particularly to those who train with intensity. Like me

The key is to know the difference between different types of carbs and when to consume them. Here are six reasons you shouldn’t fear carbs, and my personal tips on what you should do to get the most from this maligned macronutrient. So sip on those BCAAs and enjoy the following tips.

1 CARBS CAN FUEL INTENSE TRAINING

Intense training leads to immense gains. But you can’t have a dance party without any dancers—and carbs are, without a doubt, the partiers of your body. They provide most of the energy you need to really dial it up, and without them, intensity quickly becomes misery. Cutting carbs too severely can leave you feeling lethargic, perhaps even miserable.

INTENSE TRAINING LEADS TO IMMENSE GAINS. BUT YOU CAN’T HAVE A DANCE PARTY WITHOUT ANY DANCERS—AND CARBS ARE, WITHOUT A DOUBT, THE PARTIERS OF YOUR BODY.

To have enough fuel to light up your workouts, I recommend drinking a shake with protein and powdered carbohydrates before or during your workouts. Another tried-and-true approach is to eat a small meal of carbs such as potatoes or yams an hour or so before training.

However you get them, consuming carbs during this window will help power you to better workouts.

2 CARBS HELP SPARE PROTEIN FOR BUILDING MUSCLE

One thing you may not know about protein is that it can be converted into blood glucose. I said “can be,” not “should be.” In fact, the last thing you want is for valuable protein to undergo this conversion because there aren’t adequate carbs around. Sure, you might lose some weight, but much of it will be from a loss of muscle. You need to have a lot of muscle mass to make a long-term, low-carb diet worth the effort.

The best way to prevent this from happening is to consume an adequate amount of carbohydrates each day. I recommend about 2 grams per pound of body weight when the goal is to maintain body weight or add muscle, and closer to 1 gram per pound when dieting.

I usually eat the majority of my carbs at two times: around workouts and when I’m really hungry. When I’m hungry, I eat fibrous veggies in big servings.

So unless you have a very good reason to do it, think twice.

3 VEGGIES PROVIDE YOUR BODY WITH CRUCIAL MICRONUTRIENTS
I have a rule about diet plans: If it recommends you cut out all carbs, including vegetables, don’t follow it—ever!

While most versions of what people call the paleo diet includes fibrous vegetables, other diets recommend cutting even highly nutritious carbohydrates. Even if you’re not cutting them out entirely, you’re often limiting them or weighing them out using complicated ratios.

Limiting fibrous veggies is for the birds! Aside from being filling, these are among the best sources of many vitamins and minerals. Your body needs these micronutrients to fight free radicals, the damaging chemicals caused by stressors such as intense training.

I HAVE A RULE ABOUT DIET PLANS: IF IT RECOMMENDS YOU CUT OUT ALL CARBS, INCLUDING VEGETABLES, DON’T FOLLOW IT—EVER!
Your sweat carries away vital minerals such as calcium, magnesium, zinc, and potassium when you work out, all of which are needed for growth, recovery, exercise performance, and overall health.

4 CARBS PROVIDE FIBER FOR ENHANCED HEALTH AND FITNESS
Regardless of whether your current goal is building muscle mass or losing fat, you need fiber—and plenty of it.

Fiber not only helps improve overall health, it also fills your stomach (and your toilet) and provides satiety between meals. It’s crucial for building and maintaining a healthy environment in your gut, as well—all of those healthy microbes eat fiber, too!

While you can take fiber supplements, they’re not a suitable replacement for the fiber you get from whole foods. In addition to fruits and vegetables, eat enough root vegetables, beans and legumes, and nuts and seeds. This is non-negotiable!

5 CARBS BOOST POST-WORKOUT RECOVERY
So you consumed enough carbs that you felt great going into your workout. Long story short, you crushed it—and now you feel crushed!

This is when more carbs can help you. Insulin gets a bad rap these days, but the truth is that at certain times, it definitely has its uses. For instance, post-workout, the insulin that gets released in response to the carbs you eat acts as an anabolic hormone, helping to drive protein to muscle tissue for better growth and faster recovery. This is why bodybuilders often consume sugar after they work out.

You don’t have to go that far, but you should definitely refill your carb tank with glycogen—the form of sugar your body stores up for energy—after depleting it through hard training. After all, you still have to make it through the rest of your day and to your next workout!

6 CARBS ARE DELICIOUS

This is news to nobody! Aside from what they do for us, carbs are popular because we all love to eat them. Women who train intensely often underestimate this aspect of carb consumption. We often cut carbs too drastically because we love being disciplined in our approach, but we end up feeling awful. Our bodies need to feel good to maximize growth and performance. This isn’t about being miserable!

Of course we’ve all experienced that tasty, regretful evening with Ben, Jerry, and all of their delicious mixed-in friends. Have they helped expand waistlines across the world? Of course! But newsflash: This isn’t the only way to get your carbs.

Consume enough carbs every day to feel good and fuel your body to smash your goals, and it’ll be easier to resist the lure of the freezer case! That’s a win any way you slice it.

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

Keep Punching and growing strong,

Crystal aka Barbell Barbie NY

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Here’s a quick question: Whose arms do you covet? Madonna’s? Gisele Bündchen’s or Amanda Latona’s? Whether your aesthetic is model thin or athletic, there’s no arguing that arms are the ultimate barometer of buffness. They immediately let people know “I’m fit!” or “I haven’t lifted more than a tub of ice cream in months.” LOL And unlike your abs and thighs, which make peekaboo appearances only in hot weather, your arms have to be ready for their close-up pretty much year-round.

The tricky part is that there’s no consensus on what level of perfection we should be reaching for. According to data from a national survey, the average woman over age 18 has an upper-arm circumference (typically measured around the biggest part of the biceps) of just less than 12 1/4 inches. But that girth doesn’t take into account firmness versus flab. And the truth is, studies of upper-body strength showed that women tend to neglect doing the toning that would add muscle to that mix.

If you’re like me, you probably have a short list of go-to exercises you’ve used since college to sculpt your arms and shoulders. A few curls, some kick backs, maybe some overhead presses. I’ve gotten by — even received compliments — with this repertoire, but I’ve recently discovered that arms are not so easily tamed. The upper arms and the shoulders have no fewer than nine primary muscles that require some serious firming if you want to make the sort of sleeveless impact you see on the red carpet.

Even if you’re the type who would rather sit through a Jersey Shore marathon than grab a dumbbell, the science and sets here will make you drop the remote. These proven strategies and exercises make strong, sexy arms finally attainable. So attainable, in fact, that our plan took up to an inch and a quarter off our testers’ arm measurements while building muscle-carving strength that you can see, all without dieting. If you’re tired of envying other women’s arms while covering your own, get ready to roll up your sleeves.

Cure for Chicken Wings

The primary complaint women have about their upper arms: flab. Turns out, this area is part of the major fat-pocket trifecta in females. “Women tend to store fat around their hips, thighs, and upper arms,” explains William Kraemer, PhD, a professor of kinesiology at the University of Connecticut and a expert in resistance training. Combine that with the fact that women may be undertraining their arms and you’ve got the makings of a true trouble spot.

The good news is that the areas where your body likes to deposit fat are also the ones that give up the fat sooner, Kraemer says, which means you’ll see results faster. By now you know that shrinking fat requires a combination of burning more calories and eating fewer of them, especially in the form of sugar. “Consuming too much sugar inhibits your fat-burning enzymes, which slows down fat loss,” Kraemer says. “You can’t ignore what you’re eating if you’re trying to improve your body composition.”

Then there’s the back-of-the arm muscle lying beneath that fat you’re trying to fry. Place your left hand on the back of your right upper arm. The muscle you’re feeling is the triceps. It’s a single muscle, but the tri-part of its name refers to the fact that there are three sections, or heads — the lateral, the long, and the medial — that originate at your shoulder blade and upper arm and end just below your elbow. They all fire together to help straighten your arm and create force anytime you’re pushing against something, like a door or the floor.

Now, thanks to research from the American Council on Exercise (ACE), we know exactly how to tackle toning this area. “To be honest, we did the study in part because of all the attention the First Lady was getting about her arms,” says Cedric Bryant, PhD, ACE’s chief science officer. In the study commissioned by ACE, researchers at the University of Wisconsin-La Crosse rigged exercisers’ upper arms with EMG electrodes and tested eight different moves, comparing muscle activation in the triceps. The higher the activation, the harder the muscle was working. Triangle push-ups took the top spot, followed by those good old kick backs and bench dips. (You’ll do all three exercises in the Hot Arms Made Simple workout.)

Try the Hot Arms Workout

To judge the jiggliness of your triceps, forget the bye-bye wave. “Wiggling is normal, since a relaxed muscle is soft by nature,” says William A. Sands, PhD, the director of education for the National Strength & Conditioning Association. But if you’re in a plank position and you don’t notice even a hint of a curve in the back of your arms or you can’t press yourself up, you’ve got some reps (or cardio!) to do.

Can You Pinch an Inch?
To ballpark your arm flab at home, try this: Get in full push-up position, then reach over with your left hand and grasp the back of your right upper arm midway between the top of the shoulder and elbow. If you can grab more than an inch of flesh, it’s time to start melting the fat.

Your Arm Muscles

Biceps: Its full name is biceps brachii; just beneath it lie the brachioradialis and the brachialis.

Triceps: The lateral head, or section, of this three-part, back-of-the-arm muscle is the most visible.

Shoulder: This teardrop-shaped muscle is made up of the anterior (front), posterior (back), and medial (side) deltoids.

Rotator Cuff: The supraspinatus, infraspinatus, teres minor, and subscapularis surround the shoulder joint.

Making the Cuts

Many women seem to have a love-hate relationship with the biceps: The muscle makes up only a third of the upper arm’s size — the triceps accounts for the other two-thirds — but is often blamed for making arms appear bulky. “The muscle fibers in the biceps are long, and they run along the length of the upper arm. This structure improves the muscle’s ability to contract or shorten, so you may get the rounded appearance,” explains Peter Ronai, a clinical associate professor of exercise science at Sacred Heart University. But you would have to dedicate hours at the gym with progressively harder training to achieve that “tennis ball” look. Even the fact that the biceps is constantly working every time we carry a gym bag or tote a toddler won’t make this muscle bulge.

“In all the cases I’ve seen where women train their arms with heavy resistance, they see a reduction in fat and an increase in lean muscle tissue, which results in a smaller arm, but one with more definition,” says Kraemer, who has been involved in dozens of studies evaluating the best ways to resistance train. “They were losing fat and seeing the muscle for the first time. Their arms were actually smaller in circumference.”

That said, a girl still wants some sexy cuts, and sculpting the biceps is a little trickier than the triceps because there are a few other muscles involved. The bi- in biceps refers to the two sections, or brachii, of the muscle. It runs in the same pack as its two kissing cousins, the brachialis and brachioradialis, so that nice, carved curve you see when doing your curls is really three muscles, even though the biceps always gets top billing. They all primarily work to bend the elbow, and different grips on your dumbbells — palms up, palms facing each other, palms down — recruit the muscles in different ways (as in the 10-10-10s move in the Hot Arms Workout). “For well-rounded toning, use all three grips in your routine,” Sands advises. And unless you can afford to pay someone to carry your groceries, kids, and luggage, you need to show this muscle some love pronto.

Try the Hot Arms Workout

The Bold Shoulder

Imagine as you read this that there is a mirror next to you. If you were to take a peek at your posture right now, would you be more of a C shape than a straight line? Are your shoulders rounded, maybe? Your head jutting forward? (I have mirrored closet doors behind the desk where I write, and when I swivel my chair around without straightening up…Let’s just say it’s not a pretty picture.) You may be surprised to hear that this unflattering hunched-over position actually has a name: upper crossed syndrome, a mix of too-tight chest muscles and overstretched and weak back muscles.

Use this simple do-it-yourself test, from Kevin Messey, the head athletic trainer at the University of California, San Diego, to see if your posture could use some uncrossing: Stand with your heels, butt, back, and head against a wall. Can you get the back of your shoulders to touch the wall? If not, that means they’re rolling forward. Now stay there and bring your arms out into a T shape and then into a goalpost position against the wall (your elbows are bent 90 degrees and forearms are raised and perpendicular to the floor). If your back arches to help you get into these positions, that’s another sign that your shoulders are rounding.

The reason many of us fall into this slump is that we’re overly concerned with mirror muscles, says trainer Todd Durkin, the owner of Fitness Quest 10 gym in San Diego.

“Most people tend to work the chest because it looks good, but they forget about the muscles they can’t see, like the rear deltoid in the shoulder,” he says. Of the coconut-esque padding we call the shoulder muscle, it’s the front and side sections — the anterior deltoid and medial deltoid, respectively — that often get all the toning to the exclusion of the rear. Start working the rear deltoid, Durkin says; this will also help pull your shoulders back, which makes you look taller and slimmer. “Do two rear delt moves for every front or middle delt one,” he says.

This two-for-one formula also stabilizes your shoulder joint, which is notoriously injury-prone. “The shoulder joint is like a golf ball sitting on a tee,” Messey explains. “It’s easy for the ball to fall off.” It’s the job of the deltoids and the SITS (supraspinatus, infraspinatus, teres minor, and subscapularis) muscles, also known as the rotator cuff, to help the ball stay put. The deltoids mainly move your arm forward, back, and out to the sides and help rotate it in and out. The SITS muscles surround the top of the golf ball, or the humerus, to keep it stable in the joint. “The rotator cuff is like an intricate steering system on a powerful, high-performance racing car,” Ronai explains. To have truly strong shoulders, you need to target all of these muscles. Luckily, this workout has got your back, er, shoulder.

Farewell to So-So Arms
While it’s true that I’ve spent hours a day in front of a computer for most of the last 18 years, I also know my way around a weight room. I’ve been strength-training for as long as I’ve been typing, and one muscle I dutifully work is the rear deltoid, but usually only once a week. I knew that FITNESS had recruited testers who were relative newbies to arm workouts, and I thought I’d join the experiment to see how this plan would work for someone like me who’s been regularly doing her reps without the oomph to show for it.

One month later, here’s what I’ve learned: If you really want to target a muscle to make it look firmer and more defined, you have to work it frequently and consistently. One day a week will not get you crazy-tight triceps or the seriously sculpted rear delts that make your shoulders look killer in a strapless. After following Durkin’s workout to the letter and turning up my cardio, not only have I taken off a half inch from my upper arms, but I can also see a delineation between my shoulders, biceps, and triceps emerging and I’ve — finally! — carved that elusive rear delt. Even my friend with superslim arms is asking me for my secret.

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

Keep lifting and standing strong.

Crystal aka Barbell Barbie. NY

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You see it on Flex Magazine, Muscle and Fitness Hers, Shape Magazine. Beautiful Women, Amazing Abs, Glutes from the Gods. But you wonder Why don’t I look like her? Well in today’s blog we will provide you the information to get the best body you need.

1.CRAZY WITH CARDIO

There’s no question that getting sufficient cardio is key to looking great and burning fat, but it’s important to be mindful of how you perform cardio in terms of type and duration. Grinding on the treadmill for 30 minutes is going to have limited effectiveness in the long term. Yes, it burns calories during the session, but the aftereffect is quite minimal, and it can get stale fast.

“It’s important to mix it up in the gym and make sure you have a well-rounded fitness regimen,”I often sees women doing too much steady-state cardio, spending hours on the StepMill to no avail. “Being a cardio-machine bunny can jeopardize your muscle gains and burn you out.”

Instead, Latona recommends a healthy mix of 1-3 steady-state sessions per week alongside two high-intensity interval training (HIIT) sessions. Not only is HIIT more efficient, allowing you to get in a heart-racing, sweat-pouring training session in a mere 15 minutes, but it also burns more calories post-workout and lessens the chance of tapping into your hard-earned muscle along with fat.

Just make sure to wind down after your intense cardio sessions by walking and stretching. I suggest you attend a yoga class to help your muscles relax and your body unwind. Remember, recovery is a two-way street. “Taking care of your body will allow it to work hard for you which, in turn, will help keep you motivated,” she says.

2 NOT BUILDING A MUSCLE BASE
A focus on weight loss rather than muscle gain could also be the reason your progress has stalled. “The more muscle you have, the more calories your body burns at rest.”

But this doesn’t mean you have to skip cardio for weights. “If time constraints have you feeling stuck to choose between cardio and lifting, try combining them both!” “An intense HIIT session that incorporates a lot of muscle power can burn fat and build muscle like you’ve never known before.”

Some great exercises are pushing a weighted sled and sweating it out with the battle ropes. Looking to cut down on time even further? Take notes from this fitness pro. “Try adding your cardio between weight lifting sets,” “Jump squats, jumping rope, and plyometric training are prefect for that.”

If you’re going to try this technique, just make sure you swap your rest periods for bodyweight exercises that don’t task the same muscle groups with which you’re lifting. For example, throwing jump squats between sets of heavy squats may fatigue your legs too quickly, so try push-ups or something less lower-body intensive on days you train legs.

3. FEARING FATS
Protein’s not the only macronutrient that can leave you feeling fuller longer. Incorporating the proper types of fat into your diet can play a role in keeping you satiated, as well. “Foods such as meat and dairy have saturated fat that you may only want to eat in moderation, but olive oil and avocados provide healthy unsaturated fats that you want to take in”

4. EATING TOO MUCH PROCESSED FOOD
In addition to your total calories and macronutrient breakdown, you should also pay attention to food quality. “Try and stay away from processed foods if you want optimal results.”

Practice shopping just the perimeters of the grocery store instead of going up and down the aisles.” “That’s where you’ll find the whole foods—think vegetables, meats, whole grains, and more—that your body will thank you for. Remember, filling your cart with healthier items means prepping yourself for quality gains!

Then, when you do have a cheat meal, make sure that it doesn’t replace that day’s healthy eats entirely. “If you eat food high in sugar or simple carbs, make sure to pair it with a food high in fiber,”. “You’ll do less damage that way.”

5. SLATHERING EVERYTHING IN SAUCE
One of the biggest problems pro fitness model Amanda Latona sees people making is neglecting to track the add-ons they use when preparing their meals. Long story short, condiments count!

“Dressings and sauces are full of hidden sugars and fats, so be sure to check them carefully,” she says. “You may have the best of intentions eating that salad and chicken breast, but if you slather it in a heaping of heavy dressing, it changes the nutritional value of the meal entirely.”

Amanda recommends that you always ask for the sauces or dressing on the side and pick a lighter or sugar-free version whenever possible. “Try mustard, hot sauce, vinegar, or dry spices for added flavor without the calories,” she says.

6. UNDEREATING
Cutting calories isn’t always equivalent to cutting fat, especially if you cut too drastically from the very beginning. While you need to expend more calories than you consume in order to lose weight, if you go too far, dieting can work against you. You may begin to lose muscle, and your metabolism may eventually adapt to your new low levels of caloric intake.

“Not eating enough can cause the body to store or hold on to more fat,” “Plus, the fatigue and bad mood associated with crash dieting will undoubtedly make it much harder to work out and stay positive about your goals and progress.”

7. MISSING KEY MICRONUTRIENTS

If you don’t cut smart, a reduced-calorie diet could leave you short on the vitamins and minerals your body needs. “Being in a caloric deficit may mean you aren’t getting enough of the necessary vitamins, minerals, and amino acids needed to keep your body running at an optimal level,” Latona Says.

In order to make sure you’re fueling your body to optimal levels, she recommends you supplement with an omega-3 product, a multivitamin, and branched chain amino acids.

In Summary Understanding your body and the science behind it is a beautiful thing. Love yourself regardless of what you do right or wrong in and out of the gym. We are here to help you with Nutrition and Fitness forums that give great advice. A chiseled body is not built in a day. It takes years of blood, sweat and tears. But all of this is just advice. You can do whatever the fudge you wanna do.

Keep Lifting and Staying Strong,

Crystal aka Barbell Barbie NY

References:
http://www.bodybuilding.com/fun/amanda-latona-fitness-360-training.html
http://www.good4utah.com/news/local-news/3-things-sabotaging-your-weight-loss
http://www.bodybuilding.com/fun/amanda-latona-fitness-360-nutrition.html

The post 7 ways your Sabotaging your Fat Loss appeared first on .

The food you eat provide you the energy necessary to perform your workout properly. But good nutrition plays also a big role in muscle toning and recovery after a workout.

This nutrition plan will contain all the meals necessary to get your dream body or at least move you in the right direction!

Calories Are What Matters The Most In A Nutrition Plan

Whether you want to get toned, lose fat or maintain your weight, nutrition will play a big role during this process! Your nutrition is what fuels your body with food, which is measured in calories.

You caloric consumption will determine what kind of body you will obtain:

Get Toned: Toning your muscles means; building lean muscle mass progressively without getting too much fat. In order to do so, you will have to eat more calories than you burn, often called: caloric surplus. If you increase your calories too quickly, your body will store fat. This why it’s important to do it progressively, so you can track your progress and avoid looking bulky.

Maintain Weight: This is when you burn as many calories as you consume, often called: calorie maintenance. Knowing the caloric intake you need in order to maintain your weight is the starting point. From there, you can determine how you would have to eat in order to tone your body or lose fat. Use this calorie calculator!
Lose Fat: If you want to lose fat, you will have to burn more calories than you consume, often called: caloric deficit. It’s when your body uses fat stores for energy, which leads to weight loss. Be aware, the body can also use muscle tissue; which is bad. This is why you must lose fat progressively, if you’re doing it too quickly you will kill your health and most certainly give up.
Explanations Of Macronutrients Ratio

Macronutrients are nutrients that our body needs in large amount: Carbohydrate, Protein and Fat. It’s important to define the right macronutrient ratio according to your fitness goal; whether you want to tone your body or lose fat.

In short words, this ratio will depend on:

Your Fitness Goal: If you want to burn fat, you won’t have the same macronutrient ratio that someone who wants to tone up.

Your Body Type: Some people tend to gain more weight than other. They should consume less carbohydrates and fats than the ones having a hard time toning up.

Your Gender: Women are generally more efficient at burning fat and would often consume less carbohydrates than men.

Macronutrients Ratio According To Your Fitness Goals

During this women’s nutrition plan we will define a general macronutrient ratio for each fitness goal: toning, burning fat and maintaining weight. Like said earlier, we all have different body types, so it will be your job to slightly change this ratio if your body doesn’t respond to it.
The macronutrient ratios are:

Muscle Toning: Carbohydrate 40% – Protein 40% – Fat 20%
Maintain Weight: Carbohydrate 35% – Protein 35% – Fat 30%
Burn Fat: Carbohydrate 30% – Protein 40% – Fat 30%

There Is Good Fat In This Nutrition Plan

“I want to lose fat, shouldn’t I avoid eating fat?”. This is good question, in fact there is several type of fats. Some are bad and others are required by your body. I recommend you to read this article: good fat versus bad fat.

Eating Healthy Is Not The Key Factor To Good Nutrition

“Eat fruits, vegetables and drink water and everything will be all right”. This is what you read in magazines or on the internet. However, that sentence is not completely true. These days, eating healthy means consuming foods low in fat and high in micronutrients; vitamins and minerals.

Indeed foods with vitamins make you have a better health. However, you can eat all the healthy food of the world, but if you don’t hit your daily macronutrient; you won’t get the results you want. Does it make sense?
In short words; calories are calories. If you want to achieve your fitness goals you will have to first worry about your macronutrients, whether it’s with “healthy food” or not. It’s pure science!

The More Often You Eat, The Better You Will Feel

We all know that person that tried every diet that exists on earth and always give up because it’s too hard. Nowadays, diets are all about food restrictions so you feel guilty if you eat one more rice grain than indicated. But again, what is really important there is your ability to hit your daily macronutrient.
Whether you want to lose some weight or tone your body, we will aim for 3 main meals and 1-2 snacks. However, if you can attain your calories in less meals, feel free to do it.
Why? Because eating every 3-4 hours will allow you to never feel hungry, which will help you to stop craving junk food.

This women’s nutrition plan will be an example, so you can organize it according to your schedule. It’s very important to eat something between your main meals and once again hit your macronutrients!

Daily Calorie Intake For Women

You calorie intake depends on your age, height, gender and how often you exercise weekly. I recommend you to try a calorie calculator. Click on this link and try it for yourself! http://www.calculator.net/calorie-calculator.html

For a healthy woman with a balanced diet, who is moderately active it’s recommended to eat between 1800 and 2200 calories. We will start with these numbers.

Converting Percentage To Grams
It’s very easy to calcule how many grams you should have for each macronutrient.
First you need to know how many calories contain each macronutrient :

Carbohydrate: 4 Calories per gram
Protein: 4 Calories per gram
Fats: 9 Calories per gram
Then, let’s take 2200 calories as an example and our macronutrient ratio for maintaining weight:

35% Carbohydrate -> 2200 x 0.35 / 4 = 192.5g
35% Protein -> 2200 x 0.35 / 4 = 192.5g
30% Fat -> 2200 x 0.3 / 9 = 73.3g

Cheat Meals And Women’s Nutrition Plan
You can reward yourself with one cheat meal per week, where you won’t count your calories at all; yes you deserve it!

Women’s Nutrition Plan To Maintain Weight
This women’s nutrition plan will be the basis for the other ones, so take notes. Just a few changes will be made in order to hit your macronutrients.
Download the women’s nutrition plan!

Nutrition Facts

Carbohydrate: 35%
Protein: 35%
Fat: 30%
Calories: 2200 calories
Meal 1 – Breakfast (470 calories)

250ml Skimmed Milk (1 glass)
1 Large Banana
20g Oats
32g Peanut Butter (2 Tablespoons)
Snack 1 – Morning (350 calories)

40g Almonds
1 Apple
Meal 2 – Lunch (500 calories)

60g White Basmati Rice
100g Carrots
200g Broccoli
1 Chicken Fillet
Snack 2 – Pre-workout (250 calories)

250ml Skimmed Milk (1 glass)
1 Apple
1 Scoop Whey Protein (25g)
Snack 3 – Post-Workout (250 calories)

0.5 Large Banana
2 Scoops Whey Protein (50g)
Meal 3 – Dinner (380 calories)

200g Green Beans
1 Salmon Fillet Frozen
1 Tablespoon Olive Oil
Women’s Nutrition Plan To Get Toned
The women’s nutrition plan to get toned will use the same organization as the maintenance one. However, we will make a caloric surplus with a few changes in the meals.
Download the women’s nutrition plan!

Nutrition Facts

Carbohydrate: 40%
Protein: 40%
Fat: 20%
Calories: 2500 calories
What food has been added or removed from the maintenance nutrition plan?

Meal 1 – Breakfast

16g Peanut Butter (1 Tablespoon) instead of 32g
1 Scoop Whey Protein (25g)
Snack 1 – Morning

20g Almonds instead of 40g
250g Greek Yoghurt 0%
Meal 2 – Lunch

200g Carrots instead of 100g
Snack 2 – Pre-workout

375ml Skimmed Milk (1,5 glass) instead of 250ml
Snack 3 – Post-workout

250ml Skimmed Milk (1 glass)
1 Large Banana instead of 0.5
Meal 3 – Dinner

100g Carrots
1,5 Salmon Fillet Frozen instead of 1
Women’s Nutrition Plan To Lose Fat
The women’s nutrition plan for losing fat will use the same structure as the maintenance one. However, we will make a caloric deficit with a few changes in the meals.
Download the women’s nutrition plan!

Nutrition Facts

Carbohydrate: 30%
Protein: 40%
Fat: 30%
Calories: 1950 calories
What food has been added or removed from the maintenance nutrition plan?

Meal 1 – Breakfast

Oats removed instead of 20g
48g Peanut Butter (3 Tablespoons) instead of 32g
1 Apple instead of 1 large banana
Snack 1 – Morning

20 Almonds instead of 40g
1 Apple Removed
1 Scoop Whey Protein (25g)
Meal 2 – Lunch

White Basmatic Rice removed instead of 60g
300g Broccoli instead of 200g
200g Carrots instead of 100g
Meal 3 – Dinner

100g Carrots
0.5 Tablespoon Olive Oil instead of 1
You Can Download Each Women’s Nutrition Plan
Get Toned
Maintain Weight
Lose Fat

In Conclusion

This women’s nutrition plan will help you get toned and lose fat, but remember this should be used as an example of how you structure your meals. We all have different bodies, it’s important to listen to it.

Let’s summarize what we’ve just learned:

Nutrition is key to obtain the body you want!
Change your daily calorie intake according to your fitness goals.
Watch your macro nutrient ratio and listen to your body.
Calories are calories. Care less about whether it is healthy or not and hit your macronutrients.
Indeed, eating healthy is good for your body, but if you’re on a cheap diet you can’t always go healthy.
This women’s nutrition plan is an example, change it to what you can afford.
Take time to prepare your meal plan according to your schedule.

Lift Heavy Stuff, eat balanced meals and have a attitude of gratitude! We are all truly blessed and are able to choose what goes in our body and mind. This is your year my friend! Hold Nothing Back! Never Stop and Never Settle, for Greatness is with us all!

Your friend and coach,

Crystal aka Barbell Barbie. NY

References:

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_diet_meal_plan_to_lose_weight_1200_calories
http://www.gymaholic.co/articles/nutrition/59/women-nutrition-plan-toning-and-lose-fat

The post Women’s Nutrition Plan To Get Toned And Lose Fat appeared first on .

– Low Fat and Fat Free Foods

All the “healthy” fats are typically replaced with fattening
sugar and processed garbage.

Anytime you see “low-fat” or “fat-free” on a packaging label it’s a red
flag for a highly processed product that is probably loaded with
sugar.

Swap out for full fat real foods like organic cottage cheese, grass
fed raw cheese, and unflavored Greek yogurt.

– Over the counter Salad Dressings

Most are loaded with unhealthy ingredients like high fructose corn
syrup, inflammatory oils, and even trans fats.

Swap for apple cider vinegar with real olive oil.

– Whole wheat bread

Has been shown to spike your insulin just as much as white bread.

There are also a few studies showing that today’s modern wheat
can potentially cause inflammation and increased cholesterol levels.

Swap for Ezekiel 4:9 bread from Food For Life®.

– Breakfast cereals

Typically packed with sugar, refined carbs, and chemicals.

Swap for steal cut oats (throw in some protein powder and raw
nut butter with a little stevia—YUM).

– Granola

Highly processed and loaded with unhealthy sugars and oils.

Swap for Ezekiel 4:9 Sprouted Grain Cereal from Food for Life®.

– Roasted Nuts

Although raw nuts are one of the healthiest foods on the planet,
roasted nuts are a totally different story because most of them
contain sugar, corn syrup, and unhealthy oils.

Also, the roasting process destroys the benefits of the healthy
fats found in nuts.

Swap for raw nuts instead. You’ll know because the only thing
you’ll see on the label will be the name of the nut itself.

– Fruit Juices

MOST fruit juices don’t even contain REAL fruit.

Even if they do have some real fruit, all the fiber has been removed
leaving nothing but the liquid sugar.

There are a few rare exceptions, like swapping fresh squeezed non-
pasteurized grapefruit juice (shown to improve insulin sensitivity), but
95% of all fruit juices are terrible for your health and belly fat.

EVERY single one of these so-called “diet foods” can cause chronic
inflammation that destroys your health and robs you of your youth.

Remember, REAL FOOD doesn’t need a label because there
should be only ONE ingredient… the food itself.

However, it’s not always easy to get your daily 5-7 servings of fruits
and vegetables in, which is why most people turn to these convenient
(yet very unhealthy) choices.

Truth be told: it’s a lot of work!!!

Your friend and Coach,
Crystal aka Barbell Barbie. NY

References:
http://www.healthsourceofportlandnorth.com/Talking-Health_305_Eat-This-Instead-7-Food-Swaps-That-Will-Leave-You-Feeling-Satisfied-.html

http://www.foxnews.com/health/2013/01/16/virgin-diet-drop-7-foods-lose-7-pounds-in-1-week.html

The post 7 Food Swaps (eat THIS not THAT) :) appeared first on .

Try these seven suggestions below before relaxing for the night.

1.Move More

Even though you might want to flop onto the coach, cold drink in hand, first move a little more. Slowly and gently is fine. Get the blood flowing into those sore muscles by simply walking around the house or around your neighborhood, or raising your arms over your head while breathing deeply.

2. Stretch

Before relaxing in your recliner, stretch your muscles before they stiffen, helping them to become more pliable and flexible. As oxygen flows into your muscles, you’ll speed their recovery. Whether your choose yoga, Pilates or stretches of your own, you’re relieving muscle soreness. Bonus, Dr. Andrew Weil says muscles contain stretch receptors which can improve your mood.

3. Drink Water

Water is the ultimate rehydrator. Avoid caffeine and alcohol because they can dehydrate you.

4. Feel Kneaded

Gently massage overworked muscles, prompting nutrient-rich blood to flow through, replenishing them. Better yet, get a massage from someone you like.

5. Pack in Protein

Your muscles are hungry after exertion. They crave protein. Choose natural sources such as fish, poultry, lean meats, nuts, lentils and quinoa.

6. Soak in a Tub

Or A warm bath cures many ills, and always helps ease stiff muscles. You’ll also sleep better after a bath, helping you awake refreshed. If you’re brave, try a hot/cold treatment, alternating water temperatures every couple minutes, to open blood vessels more.

7. Ease Back In

When your muscles are feeling rested, ease back into your normal fitness program gradually so your body has time to catch up with all the plans you have in store.

Remember, the most effective way to relieve muscle soreness after an active weekend is to move a bit more, drink lots of water and nourish your muscles back to health.

But all of this is just advice. You can do whatever the fudge you wanna do.

Stand strong my friend,

Crystal aka Barbell Barbie. NY

References:

http://www.active.com/fitness/articles/7-ways-to-relieve-muscle-soreness
http://www.mensfitness.com/training/pro-tips/tips-for-relieving-muscle-soreness
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

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