Gym Etiquette 101- Pay attention!

I have been noticing some people at the gym lately who just don't have a clue when it comes to proper gym etiquette, so I decided to blog about it!

#1) Music- lift away to your music I dont care, just dont have it so loud that the whole gym has to hear it as well.

#2) Sweat- You will sweat when you workout but please have the courtesy to wipe off your equipment when your done. There is nothing worse than getting ready to lie down on a bench and see a big puddle of sweat.....horrible!

#3) Clothing-Dont be the one wearing flip flops....you will just look lost and dumb. No jeans, no dress shoes, and definetly no shortie shorts guys unless our a female.

#4) Phones- If you are really waiting for an important call or text then keep your phone on the side but dont sit on equipment and blab away........focus on your workout and not your phone!

#5) Awareness- Pay attention to your surroundings in the gym! Dont walk in front of people trying to watch their form in the mirror, dont bump into anyone, just keep your head up and watch where you are walking. If I am trying to do walking lunges dont stand right in front of me like you dont care either. People need space!

#6) Equipment stealers- If someone is on something always ask if you can jump in first, dont just move someones dumbbells or towel and make yourself at home without checking who is using it.

#7) Spotting- It is ok to ask for a spot but just make sure you return the favor if needed

#8) Talkers- Dont talk to someone trying to workout........wait to they are done with their set. Most people like to focus and take their workouts seriously..... and in no way is your annoying chatter going to help the cause.

Sumo style deadlift

Deadlifts are boring you out then try the sumo deadlift. Sumo deadlifts are especially beneficial to those who have had back problems since it places less overall force on the spine. Sumo squat also places extra stress on the inner thighs ( the adductors ) and will enhance development in that area.

How to-

• Position yourself with your feet under the bar with a very wide stance and your toes pointed outward. Squat down and grab the bar between your legs. Lift the bar by extending your hips and knees to full extension. Still focus on pushing into your heels on the way up.

** Remember that many of you will lack strength and development in the adductors ( inner thigh ) and therefore this will be a new challenge for you so start a little lighter than your normal deadlift weight until you get a feel for the exercise.

Fiber.......you need it

Benefits of fiber

• Helps make you feel full faster




• Keeps you regular and cleans out your system




• Lowers total cholesterol and LDL cholesterol ( bad stuff )




• Regulates blood sugar




• CAN AID IN WEIGHT LOSS

Foods rich in fiber

1) Apples- depending on the size can have anywhere between 4-5 grams of fiber

2) Green beans-one cup=4 grams

3) Sweet potato-medium sized potato with skin and all has 5 grams

4) Raspberries-one cup=8 grams!

5) Chickpeas- just three-quarters of a cup gives you 8 grams!!!!

6) Whole grains, nuts, and seeds

7) Oatmeal

Get a 6-pack like Usher

Usher has always been known to have some of the best abs around.....and well of course numerous hit songs. The key to Ushers look is not only hard work in the gym but hard work in the kitchen as well. Your diet must be in line with your workouts. Usher recently shared his ab routine with Men's Fitness in their June/July 2010 issue. Below is his workout.

Do this at least three times per week. He does a move for 30 seconds, then, after a 10-second rest, runs on the treadmill for two minutes. He repeats with the next movement until he’s done with each exercise. His goal: Five circuits in less than an hour.

Incline Resistance Ball Plank -In a push-up position place your hands on top of the resistance ball. Make sure hands are shoulder width apart, feet are securely balanced on the floor and glutes are not positioned higher than your shoulders. Balance and hold this position for 30 seconds. Breathing is instrumental to maintaining balance. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**Contract your whole core during this exercise. Really brace your entire mid section for this plank. If 30 seconds is too easy for you then make the changes needed. Adjust the speeds on the treadmill to suite you as well.

Prone Knee Tuck-Begin on all fours starting in a push-up position. Kneel down, and bring right knee in towards your right elbow. Be sure to alternate knees – right leg to right elbow/left knee to left elbow – and return to the starting position. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**Posture is huge on this exercise. Don’t let your hips sag or your butt fly up into the air. Keep a straight line with your body throughout the movement.

Alternating Medicine Ball Pushup-Start in a push-up position with your left hand on the floor and your right hand balanced on top of an 8 lb. medicine ball. While going down simultaneously roll the ball to your left hand. Remember one hand should always be on the ball and the other on the floor – at all times. This is an advanced exercise and requires balance and arm coordination. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**If you are not able to complete 30 seconds of pushups with the medicine ball then do some other pushup variation. Like with everything else maintain a tight braced core.

Upside Down Banana Crunch-Laying flat on your stomach, slightly lift your hands and feet as they should not touch the floor. The goal is to roll over on your back reach up and touch your toes without having your hands or feet touch the floor. This is an advanced movement and requires balance. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

**This is a challenging exercise.

Egg Roll Crunch-Lay on your back with your hands palmed over your ears – cupping your ears. Lying on your back, bring your knees to your chest; Rolling up into a sitting position. Be sure to maintain positioning by keeping your hands over your ears. Once in a sitting position, roll back on your shoulders and your hips should be above your chest. Your goal is to not allow your hands to touch. Continue this exercise for 30 seconds. Run on treadmill for 2 minutes with a speed level of 5.4 (adjust levels as needed). After 10 second recovery, repeat. Goal is to complete three sets of this series.

Stud quotes

"A journey of a thousand miles begins with a single step"

-Lao Tzu

Brutal chest routine

This is pretty intense and should be done with a spotter or training partner. All three exercises will challenge the chest in a different way and promote new growth! This routine takes you from the hardest most demanding exercise at the beginning to the least demanding ( yet still hard ) exercise at the end.

A) Slows- Flat dumbbell chest press- 8 reps with a 8 second count on the way up and down

Do 3 sets with a 90 second to 2 minute rest in between sets. You might need to drop the weight on each set.

** This is really hard and if you are not used to it this will be a major shock and you might find it hard on your wrists and grip. What makes it hard is the 8 second count on the way up from the bottom. You are counting a 8 second count as you lower the weight down to the bottom and then in control pressing the weight up for 8 seconds.

B ) Negatives-Flat barbell bench press- 6-8 reps with a 8 second negative

Do 3 sets with a 90 second rest between sets.

** Lower the weight for 8 seconds on the way down and then have your spotter lift the weight on the way up for you.

C) Speed- Flat dumbbell chest press-12 reps as fast as you can

Do 3 sets with 1 minute rest between sets. Do not drop the weight

** Focus here is speed and not how much weight you can lift. Explode on the way up with the weight and lower it quickly. Remember we want speed, but controled speed. Use a proper weight to get the fastest reps possible.

Enjoy!

I will answer your questions

If you have any questions that you would like answered or have an idea for a blog post you would like to see written just send me an email at h4training@gmail.com