There are a million reasons not to bring your smart phone with you into the gym. The don’t call them "weapons of mass distraction" for nothing.
Between sets you should be:
- focusing on your breathing
- doing a quick audit of your last set
- mentally prepping for the next set
- timing your rest periods
Stop whipping out your phone between every set, texting, tweeting, etc./ Your workouts are for you. One hour a day. Your “holy hour”. Turn the world off and focus on you.
So those are all the reasons you shouldn’t bring your cellphone onto the gym floor. So why should you bring your phone with you in the gym?
To video your form, especially with complex movements such as squats and deadlifts. Why? Because:
- Though you may be doing “ass-to-grass” squats, your hips may be “winking” [which leads to lower-back problems]. But you wont see that with you facing the mirror.
- Your ankles could be collapsing. I see this a lot. You hips and groin could be operating properly, butas you try and force the “deep squat” before you have the full range of mobility, many people unknowingly compensate with their ankles. Again, you wont see this facing the mirror in front of you.
- Your lower back could be compromised. Facing the mirror in front of you will negate you from seeing your lower back position, rounding your lower back and compromising your lumbar curve. Also something you won’t see in the mirror in front of you.
So taking videos of your exercises will allow you to really see how you are performing, and allow you to adjust accordingly.
Video can also help you with simpler exercises. Video yourself doing bicep curls, and i bet you’ll be surprised how many of you are “cheating” and not getting the full range of motion and benefit from the exercise.
If you do decide to bring your phone into the gym to video yourself for reasons of form, put your phone on “airplane mode”. This way you wont be distracted by incoming messages.
Don’t be that guy or girl doing banana-backdeadlifts, or pendulum bicep curls
Just picked up this brand new 2013 Masi Fixed Riser
I bought it for $350 from a pawn shop (it came with police check papers proving it isn’t stolen). Super happy considering it retails for $709.99.
Looking forward to biking everywhere this spring/summer, while simultaneously continuing to rehabilitate my knee.
Next investment: A serious bike lock [any suggestions?] and the Hövding Airbag for Cyclists [a scarf that works like a bike helmet,neck protector, and an overall airbag]
"I’m a juice pig"
My juicer: Omega 8005
With juicers, you want a masticating juicer, with the ability to juice at low speeds – 80 RPM minimizes heat build-up and oxidation.
The result is healthy fresh juice with the high enzyme content.
Masticating juicer’s can easy extract juice from wheatgrass and leafy vegetables, so there is no limit to the variety of juice you can make.
I want to try whey protein or vega but I'm new to this so I'm not sure how to start or what to start with, any advice? Im a gal btw I don't know if that helps at all haha
Whey protein is great if your body can handle it. I’m dairy-free and find vegan protein more beneficial for myself.
As a girl, the only thing you want to avoid is mass building protein. Look for protein isolates.
Is it bad to workout while sore? Every week when I train legs, they stay sore for at least 3 days and I don't know if I should wait around for the soreness to end, or if working them again two days later (with HIIT cycling) is long enough.
Working out while sore, this is tricky. The easy answer is no. Don’t workout a muscle group that is already very sore. This is why we classically train different muscle groups every day, so if i do chest and triceps today, I don’t be hitting them again for about 3-4 days. (tomorrow would be back and bi’s, the next day legs and shoulders. rest day, and repeat).
Things to help with soreness.
- Working through it and getting used the exercises. Anything new will make you incredibly sore
- Eating fruit helps with soreness and recovery
- Stretching! Helps release the lactic acid build up
Where did you get the your body composition testing done it looks like a receipt print out? The bodyweight bench press for reps was impressive, I will have to give that a try my guess is <25. Would you ever do a grocery list to weekly meal line up, I'm disciplined enough to follow an established plan but really uncertain and not creative enough to generate my own and know it will be effective. Thanks Bela and I hope your knee is getting better!
To answer your questions:
a) The body composition testing was done @ Goodlife, it’s a machine you stand on, and it runs an electric current through your body. In terms of body fat %, it’s not very accurate. The best way is to get someone trained with callipers to do the measuring. (it looks like they pinch the fat at different points on your body and get an accurate reading that way).
b) Bench Press, it’s something i’ve always worked at, throughout my military days, we were pushup crazy, giving me a strong foundation. But like anything else, it’s something i’ve made constant efforts towards.
c) Grocery lists: I don’t believe in “diet plans” as they are much too rigid. but here’s some ideas:
- Only eat:
- proteins [fish, meat, eggs]
- fats [avocados, coconut oil, olive oil, mixed nuts]
- Vegetables [More dark greens, broccoli, Kale, chard, etc./]
- fruits [don’t eat too much fruit, and try and stick to berries
This makes grocery shopping easy. I walk in, buy produce [veggies/fruit] walk over to the butcher section [get fish/meat], makes sure i’m stocked up on eggs, and i’m good to go! No need to wander down the aisles of processed crap.
hope this helps!