Leg Assisted Pull Ups vs Conventional Pull Ups

Here’s a tricky question for you. In which instance are you doing more physical work?
1. When you perform 10 conventional pull ups *, or
2. When you perform 10 unconventional, leg assisted pull ups in which you’re allowed to keep your feet flat on the floor while your legs help you move your body up and down through the pull up range of motion on the bar?

The answer of course is that you’re doing precisely the SAME amount of physical work, moving the same exact weight through the same exact distance in both instances. Now the difficulty of doing that amount of work using only your arms in the conventional edition is much greater, because you’re eliminating the leg assistance. And by adding your legs back into the equation the exercise becomes much easier. But in both cases though, the amount of physical work being performed is exactly the same.

With that said, why would anyone want to consider doing leg assisted pull ups instead of conventional pull ups? There are several good reasons. For starters the highest percentage of people these days are unable to do any conventional pull ups, so the leg assisted variety gives these folks a viable point where they can begin and foundation upon which they can build.

But even if you’re fully capable of performing conventional pull ups you may still want to consider using the leg assisted variety simply because you can do so much more physical work when your les are part of your recipe. In my own case for example, I can do 8 or 10 conventional pull ups in one set before I’m maxed out and I hit the fatigue wall. Then I have to rest for a minute or two before I do another set, etc.

But when I add in leg assistance I can perform 150 repetitions without stopping, at a pace of one rep per second. In other words I can do 5 to 15 times more physical work in the same amount of time or less, and that’s a very interesting trade off in my book.

Secondly, with conventional pull ups I get lots of great upper body pulling work and ZERO hips and legs work. But by adding legs to the mix, I not only get lots of great upper body pulling work, but I also get a ton of legs and hips work at the same time. In other words with leg assisted pull ups I get lots more bang for the time and effort I invest.

One additional thought is that the intensity of 150 leg assisted pull ups at a pace of one per second is so great that I also get a challenging cardio workout. In fact I dare anyone to do 150 leg assisted pull ups at one rep per second without being pretty exhausted when they’re done. It’s much more challenging than it sounds. And if you add leg assisted dips you’ll cover upper body pushing work in your routine as well. What a lethal and functional combination these two exercises are in my estimation.

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Get a shaped Body From Pullups

t’s been said that pullups are so good for a persons body, that if all they did was pullups they’d still have an amazing physique! It’s true, if you want to gain strength while toning, pullups are the answer. Okay so you might not even be able to do a pullup. That’s alright, considering that the vast majority have trouble doing pullups. It’s an exercise like anything that you get better at.

The great thing about pullups is not only do they benefit you physically they also are extremely inexpensive to do. You really don’t need any expensive equipment to do them. You don’t need weights or a spotter or anything like that. The amazing thing is that pullups are just as effective if not more effective then any other workout routine you are doing right now.

With a pullup its all about keeping good form and doing as many as you can with good form. As soon as you find yourself getting tired and slipping into sloppy form you should immediately take a break or short rest and start up again when you feel you have enough strength. Pullups will build strength, but if you want to get ripped then I strongly suggest you take a look at your overall diet and make sure that it isn’t hindering your body from becoming that ripped machine you’ve always wanted. Even something as simple as a pullup can be dangerous if not being done properly. So always take your time and make sure you go slow and steady.

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5 Reasons Why You Should Start Today – Pull Ups and Chin Ups

Pull ups and Chin Ups are one of the best upper body exercises you can do. Read this article right now to discover 5 reasons why you should be doing them and how they can help you build muscle, burn fat, increase your functional strength, get more muscle tone, and much, MUCH MORE!

Almost everyone has heard about pull ups, but lots of guys don’t realize how important they are… what a great exercise they are, or all the benefits you can get from pull ups and chin ups.

So why would you do pull ups and chin ups? What are some of the benefits?

Here’s 5 big benefits of these exercises:

1. Functional Strength – The strength you build with pull ups will carryover to every area of your life and is a type of strength you might have to use one day (hanging off a building, climbing a wall, etc)…

2. Builds muscle – The pull up is one of the best ways to pack muscle onto your back, shoulders and arms…

3. Sport strength – Almost all sports require you to do a lot of pulling to play well, pull ups help in this regard…

4. Exercise Carryover – You pressing numbers will go up as you get better at pull ups…

5. Joint and Muscle Health – Making sure you do as many pull ups as you do presses will ensure you don’t have any muscle imbalances and you’ll stay healthy…

The last point is important because a lot of guys do tons of bench presses, incline, decline and other pressing movements and do hardly any pulling movements.

This is bad for many reasons, the biggest of which is muscle imbalances… another big reason why you want to avoid this is because you should (generally) be able to pull much more than you push for functional strength reasons.

So if you haven’t started doing pull ups and chin ups, then you need to start today…

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Gym Iron Pull Up Bar

I’ve recently acquired a pull-up bar made by Iron Gym products. I have to say, I’ve had my eye on one of these for a while. Now I do have a full squat rack of where I’m able to do pull-ups from, but am I able to fit my squat rack in between my door way or in the hallway? Nope, I don’t think so. With that said, the mobility of the pull-up bar is phenomenal.

Right when I get out of bed in the morning, all I have to do is simply slip the pull-bar in between my door way and walla! I can knock out a mini workout or warm-up whenever I want. Not to mention the benefits of doing pull-ups are simply outrageous. Pull-ups is an exercise very few people can do, simply because of the lack of upper body strength. I know a few people who can power clean over 250lbs but at the same time they have hard time doing 5 regular pull-ups.

With this piece of gym equipment, you can do a variety of exercises. Not only can you do under hand pull-ups, but you can also do over hand pull-ups as well. Wide or close-grip, you choose for the better. The pull-up bar can also be used as a push-up platform on the ground. With push-ups, it allows you to hit more muscle fibers of the chest and thus allowing you to get more of an effective workout that what regular push-ups offer. Anyways, for $30, you can’t go wrong with the price. If you’ve always wanted to set up your own home gym, the pull-up bar is an awesome start. If you’re wanting to buy this product, it can be located at your local sports store.

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Signs of Doing Too Much Cardio Exercise

This is the season for folks to be hitting the cardio confessionals…

But too many folks are doing too much cardio exercise and expecting to lose weight with cardio, even though cardio is over-rated for weight loss. In fact, you might suffer from the Dark Side of Cardio if you do too much cardio exercise.

So today while I did my short, burst exercise style workout, I watched all those folks on the cardio machines and I noticed they go through some interesting rituals during their workouts.

This got me thinking, and I came up with “The 7 Signs You Are Doing Too Much Cardio”.

1 – You have to spend 5 minutes before your workout flipping through all the magazines in the gym to find one you haven’t read before.

2 – You know the other cardio addicts on the machines beside you (that you talk to everyday) better than you know your own friends.

3 – You know exactly how many calories you burn per minute on every machine in the gym. (And you use that information to justify every calorie you eat.)

4 – You simply hate doing it and dread your workouts more than a trip to the dentist.

5 – The only thing you are losing is precious time – and not belly fat.

6 – You go to the gym to watch your favorite television shows while doing cardio.

7 – You’re getting overuse injuries from repetitive motion because you keep doing the same activity over and over again everyday.

Listen, cardio is not the be all and end all of exercise for fat loss.

Most of your fat burning results are going to come from your nutrition when starting a weight loss program. So focus on whole, natural foods, and avoid foods that come from a bag or a box. If it’s been modified in any way, you don’t need it.

Once you’ve taken care of your nutrition, look for workouts that you enjoy that allow you to build strength, mobility, and fitness. Just don’t do the same cardio workout over and over again everyday.

Beware the 7 signs you are doing too much cardio!

Anyone got any others?

Click here for a sample interval cardio fat burning program that has helped thousands of men and women with weight loss and fat burning.

The Turbulence Training fat burning workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Craig Ballantyne is an expert trainer for Men’s Health magazine and Oxygen magazine, and his fat burning bodyweight workouts help you lose fat without any equipment at all.

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Pilates Workouts, Stretching, Bending

Exercise is important for a number of reasons. It provides cardiovascular health which keeps the body looking and feeling younger. Exercise helps improve immunity and keep disease at bay. Pilates’ workouts are a part of that exercise equation.

What is Pilates? Many people think that it is just a dainty workout for people who are already in shape. These people believe it involves stretching, bending and eating celery to maintain the body, but don’t believe it has anything to do with fitness. For those who think along those lines, you might actually be surprised by the truth behind Pilates.

Pilates is a workout developed by Joseph Pilates that uses the idea of contrology. It balances the body through a series of controlled movements designed to stretch and build muscles in the body.

Anyone can do Pilates. The moves sound intimidating like the downward facing dog, but it isn’t sinister skinny people speak I promise. Your body might need a bit of time to adjust to the positions in the beginning, but that’s usually the case with any exercise routine. Those who have taken up the Pilates workout have come to love it and swear by its results.

The way Pilates was developed involved using a series of ropes and pulleys. More modern Pilates styles like the Windsor Pilates workout program don’t use such a contraption, but a mat and other small pieces of equipment to bring the amazing results some people have experienced.

The main target of Pilates is the core. Our core is the center of our body. It supports the rest of our body and resists injuries that are a result of poor muscle development in the core which includes the abdominals and the back muscles.

Pilates’ workouts keep the core muscles in mind through every movement and routine. As you work, you’ll see your stomach become shapely and defined. You can even get a six pack if you want it from the help of a workout like this. Building muscle through Pilates burns fat when combined with a decent eating plan.

Pilates has six principles that are built into the workout routines: breath, concentration, control, centering, flow, and precision. The entire body is connected and by working all of the muscle groups, the body becomes a lean machine that can handle anything.

Pilates’ classes can be taken at a gym, a private studio, or through a DVD series of workouts if you exercise at home or are limited on time. With Pilates, you won’t be running around or lifting heavy weights, but your body will get a deep workout that will change its shape. Pilates works well for people who can’t handle vigorous exercise.

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Magic Potion For getting 6 Pack Abs

You hear it everywhere, especially at the gym, the latest magic method to get 6 pack abs. They come in a variety such as diets, workout regimes, and secrets of personal trainers. Some of these methods are accurate ways to get 6 packs ads, others are pure hype. If you are really going to get six pack abs, however, you have to learn to separate the wheat from the chafe, so to speak, or you will never obtain your goal.

Let us separate truth from fiction and hype. The bottom line is your diet is a crucial component to getting those six pack abs. One of the most truthful mantras in the fitness business is that ‘abs are made in the kitchen’. If you are not eating ‘abs food’ your belly will not lie!

So, you ask, what should be cooking in my abs kitchen?

Well to start it should be no secret that protein is king. Protein not only provides the main construction tools you need to have to build muscle, but it is going to satisfy those hunger pangs much better than feasting on carbohydrates will. King protein is more costly over any additional macronutrient which deciphered simply means the body will burn more calories nuking protein over carbs and fats.

Our next point is you do not have to avoid dietary fat that is derived from mainly monounsaturated and polyunsaturated fats like olive oil, fish oil or a variety of nuts, natural peanut butter (preferably the kind you make yourself in a health food store directly from the peanuts) or my favorite; avocado. It is a true statement that consuming fat will build up calories quickly, but if you retain it between 20-30% it can also be one of the best paths to reach 6 pack abs quickly. It is a key that dietary fat assists in maintaining your insulin at a stable point, because if it is too elevated it can cause fat addition on its own.

Important to note is that dietary fat makes you feel hunger satisfied for a longer period of time than both protein and carbohydrates will. It is interesting that some high fat diets will result in six pack abs quickly since you body, being the good student it is, will learn to metabolize fat for energy. It is necessary to keep an eye on it, but do be certain you are including some dietary fat in your diet. Always keep in mind that when it comes to ingesting carbohydrates and obtaining those six pack abs, you definitely want to partake of them after your workouts. The reason is simply that this is when your body really needs carbohydrates intensely and thus will absorb them into your muscle tissue the fastest. This is the time when it is least likely carbohydrates will transform into body fat.

When you ingest carbohydrates after your workouts it will assist in the repair and recovery of your muscle tissue which means you can get back in the gym much faster.

Since we know you want those six pack abs as quick as possible, then be sure to include with each meal one to two cups of fresh, raw vegetables which help to control insulin levels, accelerate protein being absorbed and pervade your body with vitamins, important minerals, natural fiber and critical antioxidants.

The bottom line here guys and gals is if your primary goal is to achieve 6 pack abs in the approaching months, you have to pay close, careful attention to your diet. This is the magic potion that you cannot ignore if you are going to be triumphant in your quest!

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Ab Machines Are Not the Answer for 6 Pack Abs

So you want to have six pack abs? Well, ab machines are not the answer. Abdominal machines are able to strengthen the abdominals but they are not the answer. Training with resistance, watching your diet and lowering stress in your life are key to help you get six pack abs.

Doing resistance-training increases the body’s metabolism resulting in increased muscle mass. Excess body fat is consequently used to fuel the resulting increase in muscle activity.

Interval training exercises have a way of affecting the body’s metabolism. The exercise’s anaerobic method allows the body to increase its metabolism by making the body adapt to the increased demands of the training. The increased activity causes the muscles to burn more fat. The body then utilizes the excess body fat to fuel its activity. In addition, fat burning continues well after the exercise session to provide more fuel to the muscles.

To get ripped abs, we have to watch what we eat. We should keep a balanced diet and avoid fast food, fatty food, sodas and processed foods. In watching what we eat, we can better control our caloric intake.

Eating 5-6 meals a day and by decreasing meal portions, we are better able to control the calories we consume and maintain our energy and blood sugar levels. In doing so, we are better able to utilize and consume the calories we eat and burn off the excess fat.

Stress makes our body store excess body fat in the belly area. When we are in a stressful situation, our body stores fat in our belly because of the hormone Cortisol, which is released during stress.

Meditation, deep breathing, tai chi and yoga can help us manage our stress levels and help to reduce the storage of excess fat in our belly area.

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Few Things we Eliminated From Our Lives That Keeps Us Healthy

What are we doing wrong with our health that so many people you know are sick or are dying with killer diseases like cancer, heart disease or diabetes? What about others that are stricken with other “lifestyle conditions” that may not cause them to die but make their lives miserable?

There are also huge numbers of others that are struggling with being overweight or obese including children and others that feel lousy and are tired and worn out much of the time.

How could we have we let ourselves become so unhealthy?

This situation is so worrying that we could not be blamed for wondering what will happen to us, if we will be unlucky and fall victim to a life threatening disease or illness.

Will we be taken from our families before our time with no control over the situation?

If we are living what is considered a “normal” lifestyle and are enjoying the fruits of modern science and technology we are living a very high risk lifestyle. You see, in our modern day world being physically active is no longer needed to survive. Every single piece of “work” has been replaced with machines, household appliances, cars etc.

But there is one major flaw with this situation. What about the human body? We now know that it cannot stay healthy without vigorous activity but that has been removed and replaced to make our lives easier. It doesn’t make sense that we would do this to ourselves. But we have.

The human body is hardwired to repair and replace itself at cellular level only when certain hormones (chemical messengers) are stimulated. Intense vigorous activity or movement is the mechanism that triggers this. Without these constant signals to the cells a spiral of declining health follows. In other words “shut down” mode is set in place and degeneration, accelerated aging and a high risk of disease follows.

Our body doesn’t actually know how many years old it is, but it does know when it is not being used in the manner it is designed for and has been operating for tens of thousands of years. Just because we make changes to our lives it does not automatically follow that the human body makes changes to its blueprint and how it operates.

The solution is so very simple we could wonder why it is not more widely promoted and talked about. Our present “sickness treatment” system is financially motivated so how would it survive without a constant supply of sick victims? The change is unlikely to come from that greedy and outdated model.

The sensible thing for each of us to do is to take back control of our own health and well-being. This would free ourselves from the scary prospect of being taken out by some premature and preventable disease that could sneak up on us from behind when we aren’t looking.

The first step in our own personal prevention strategy is to quickly implement a proper exercise program that contains at least 60% strength training. For this program to work in the best and fastest possible way it is important that it is set up by a fitness professional.

You will need to be shown not only what exercises to perform and how to do them correctly but how intensely and what duration and frequency you need to work at. Only 2-3 sessions per week are needed if done correctly and time is not being wasted on ineffective low intensity activities such as walking, cycling etc.

This simple solution quickly puts back the main mechanism to keep you healthy in literally hundreds of different ways. Most of these will occur on the inside of your body where you can’t see them. But you will feel them in a very short time, more energy, feeling better and much more alive, any stress will be dissipated and you will be happier, calmer and saner.

Think of your exercise program as medicine and the impact of this medicine is both healing and preventive. This will go a long way to making the positive changes that will reduce human and financial losses associated with chronic life threatening diseases.

It is the self-health care that we all need to regenerate the body and mind and rekindle the spirit, adding years to life and life to years.

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Health Always Seems Much More Valuable to Us After We Lose It

Many people claim their health is of paramount importance to them yet they are unwilling to spend a little money on a health coach or a gym membership or put some effort into a proper exercise program. You may ask yourself “What am I doing right now, today, to ensure my functional fitness for the next 20, 30, 40 or more years?” If the answer is “nothing” or “very little” you are in big trouble.

With virtually every scrap of vigorous activity removed from our modern day lives, appliances to do our housework, machines to perform manual tasks, cars to transport us around, food on the supermarket shelves, we do not have to lift a finger to prosper in our world.

But we have forgotten something – what about the human body? Hardwired for tens of thousands of years to perform large amounts of vigorous activity or “work” as it was once known. This ability allowed us to survive in the harsh, dangerous, physical world that for our ancestors was reality.

Nothing has changed for our bodies, they are still programmed to need the stimulation of chemical messengers triggered by intense physical effort to deliver instructions to every single cell in our bodies to repair and replace themselves. You see the physical movement tells the system that this body is needed to hunt and feed and look after a family.

If there is not enough movement to deliver these signals the system is programmed to go into shut down mode to make room for others that need the resources available. This is true efficiency and is what has allowed the human race to prosper. This shut down mode involves accelerated aging and a greater disease risk as the protection of good health has dwindled away.

If we continue to send the right signals to the cells they will stay strong and will repair and replace themselves for as long as the body is being told strength, endurance, stamina, leanness, vitality and health is needed.

You cannot expect to be healthy by being doctor and drug reliant – a pill for your blood pressure, a pill for your cholesterol, and a pill for your blood sugar. Come on, this is not health care. You wouldn’t need medication if you were healthy. Don’t believe that your health insurance will keep you healthy either – it only pays for disease care. Isn’t that a little late to be called “health care?”

Everything in life is moving in a direction – either it is getting better or it is getting worse. How is your health now as compared to five years ago and what is it likely to be like five years from now? If it is important to you there is one thing you should be doing and that is a proper exercise program that contains strength training exercise.

This is the only type of exercise that will keep your muscles, bones, joints, heart, immune system and every cell in your body strong and healthy. Forget the low intensity cardio type exercise like walking, swimming, cycling etc. These activities are recreational and are a great addition to an active lifestyle but do not replace a proper exercise program.

Having to take some responsibility for your own health and well-being is a bit inconvenient but consider this. How inconvenient would it be to get a life threatening, life shattering medical diagnosis? How tiresome would it be to have to find time for doctors, tests, specialists, hospitals, surgeons? How much emotional stress, aggravation, frustration, fear and worry would this situation cause you?

Wouldn’t it make so much more sense to simply do what your body needs to stay healthy and spend 2-3 hours per week on the right exercise program? If you agree with this make sure you get a fitness professional to set this program up to teach you correct exercise technique, intensity, duration and frequency. Your program should also be monitored and changed frequently.

Achieving and having health throughout your life is possible and easier than you think but it does involve being willing to work on it. Think of this commitment as a gift to those that love you, as they would want you to be around for a very long time.

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