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Nick Walker Gives Impressive Off Season Update, Looks Better Than Most Pros
Nick Walker showcases off season physique that’s better than most stage ready pros.
2021 Arnold Classic champion Nick Walker showcases his off season physique in recent update. From what we can see, Walker looks so incredible in his current form that he could defeat stage ready pros.
There are some bodybuilders that just have that it factor. These competitors have the genetics, the will, and the stage presence to become the best of the best. While it still requires them to put in consistent hard work, at the end of the day you can just tell that they have a knack for the game.
Nick Walker is one of those competitors.
After conquering the 2021 Arnold Classic Nick Walker became one of the front runners to crack the Olympia top three. While he may have ended up in fifth place, Walker acquitted himself well and many believe he could placed higher. There were also some individuals who criticized Walker’s physique as being a bit too bulky. Of course everyone has an opinion and what is undeniably clear is that Walker has an insanely well muscled frame.
While he may be sitting out the 2022 Arnold Classic Nick Walker is hard at work in the gym. Walker recently posted a number of physique updates that are truly mind blowing.
I don’t take my offseasons lightly
It’s clear that Nick Walker is reaching a whole new level. These additional updates shows that if he did choose to compete at the 2022 Arnold Classic he would certainly be a front runner to win the show.
Never miss a meal
Never miss a workout
The secret is consistency, stay dedicated, stay disciplined and speak everything you want to achieve into existence and watch how far you’ll go.
One year from now im hurting everyone’s feelings.
Nick Walker is looking incredible during his off season. We’ll have to wait and see what show he chooses to compete at, but no doubt he’ll be a favorite to win.
What do you think of Nick Walker and his off season physique?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Fish Oil, Bodybuilding Goals & The Benefit Of It For Your Diet
Fish oil is one supplement that can boost performance in and out of the gym.
The supplement market is saturated with so many options to help boost athletic performance and bodybuilding training, but fish oil is one of those popular supplements to aid in your overall health that must be in your dietary regiment. As a great source of omega 3s, fish oil and the health benefits it possesses should be placed into your diet to help you really see gains with fish and other omega 3 oils and supplements.
Of course, as a bodybuilder, it is important to maintain a careful diet and strict exercise to see those big gains come to life for your bodybuilding goals, but supplements like fish oil are simple ways to provide energy and nutrients to optimize your health and wellness and shouldn’t be overlooked. Fish oil is one that will prove to be effective for your weightlifting and rehab needs without feeling forced to search for the right nutrients.
Having a one stop shop for your health and wellness needs is a great way to help ensure immune health and other bodily functions are covered well with fish oil no matter what your needs may be with fish oil supplements, bodybuilding goals, and performance.
Praised for its overall benefits when it comes to heart and brain health, fish oil supplements are also that nice boost for energy ultimately leading to muscle growth and fat loss. With so much going into your body for that pre-workout boost, and so much depletion during that grueling and strenuous training session, fish oil will aid in rehab and ensure you retain those vital nutrients for your benefit.
Recovery is vital for muscle growth and that desired bodybuilding physique we strive for is just around the corner with a great fish oil supplement. Don’t let poor recuperation hurt those bodybuilding goals in your quest to be as shredded as possible and help maintain muscle protein, either for competition or that confidence boost to make you look and feel great so people can be comfortable with their weight and what they eat.
What is Fish Oil?
Fish oil is a fatty acid derived from the tissues of oily fish, such as trout, salmon, and sardines. What has given fish oil so much attention is the fact it contains omega-3 fatty acids, something your body cannot produce on its own. There are three important types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
ALA is most commonly found in plants, while DHA and EPA are in most animal foods. For people who eat a lot of fish or other foods high with omega-3s, taking a fish oil supplement is not necessary, but considering smaller doses are also beneficial to help ensure you keep feeding your body with those vital omega 3 nutrients per day.
Benefits Of Fish Oil
Increased Recovery Time
Fish oil supplements can aid in recovery and speed up the rehab process, allowing for more efficient growth and muscle building. Known to possess anti-inflammatory properties, it can be extremely beneficial when working out, or even pre-workout, to get your mind and body right for an effective bodybuilding lift. Its ability to reduce muscle soreness (1) is also something very effective when it comes to your body repairing those tiny muscle tears that occur during your sessions.
Faster recuperation means more gains and the ability to recharge before each and every session, with the help of protein. This will help ensure that the next days training will be just as good, if not better, than the previous days training session to keep the gains train rolling and to help you with muscle building and shedding body fat with healthy fish oil capsules.
Burning Excess Fat
Although a fatty supplement, fish oil can actually increase your metabolic rate allowing you to burn more calories and work more efficiently to burn fat to see that bodybuilding aesthetic. By not taking in the proper nutrients, it can be easy to burn lean muscle instead of fat, which is quite the opposite of what you want to do. With a solid training routine, this can be very effective with fat loss (2).
With fish oil in your dietary regiment, you can keep your body replenished with what it needs while not compromising your goal of increasing lean muscle and losing fat. That desired, shredded physique is right around the corner for you to enjoy all the benefits of a great body, as well as watching you achieve those bodybuilding goals and help increase muscle protein while losing body fat each and every day for that daily dose of exercise. Just what people want and need to reduce their weight and lead healthier lives.
Promotes Heart Health
Maintaining a healthy heart goes without saying for anyone, bodybuilding athlete or not. But for those who constantly work out and keep the body pushed to the max, keeping your heart in top shape is often taken for granted. Fish oil is great for preventing plaque build-up in the heart and can lower blood pressure, which can improve blood circulation and keep you pumping efficiently. While also assisting in cholesterol control, fish oil can help lower your risk of a heart attack (3).
Supports Mental Health
The stress of eating well and working out all while trying to be healthy in your everyday life can be exhausting, especially for those bodybuilding goals. With a regular dose of fish oil, you can improve your mood to be happier and more engaged inside and out of the gym. What fish oil does is it supports the level of serotonin in your body, which keeps you feeling good.
Often times, high-carb foods can provide someone with serotonin which is why they are often craved. But with fish oil, you can manage your stress, anxiety, and depression (4), while getting enough serotonin to keep you feeling good which is what bodybuilders want.
Is It Effective?
Taking a healthy dose of fish oil is great for the wide array of health benefits involved. The ability to increase performance is something any athlete strives for and fish oil allows for a no-stress, healthy way to get there. It’s anti-inflammatory properties are perfect for those looking to recover fast and not feel bogged down by pain in the gym. Muscle soreness can be unfortunate and really hurt your ability to push harder through any workout ultimately leading to a not as effective workout overall and this is where fish oil can help preserve that muscle protein that many people struggle to keep with a diet or exercise program for bodybuilders.
Trial and error is the best way for anyone to experiment with a fish oil supplement to see what works and what doesn’t, but the benefits of fish oil have long been debated and the jury is out that it can be very beneficial for your overall health and bodybuilding goals. If you already consume fatty fish or other foods that contain omega-3 fatty acids, look into smaller doses to keep those nutrients flowing through your body.
Although the trial and error process can be tedious, just know it is a long game to get you to where you want to be and that those gains unfortunately don’t happen over night. Keep at it and really enjoy the process of getting to where you want your bodybuilding training and performance goals to be through a diet or exercise program and by taking any dietary supplement.
Some foods that are high in omega-3 are:
Vegetables
Spinach
Broccoli
Avocados
Kidney beans
Fruits
Mangoes
Blueberries
Nuts & Seeds
Flax
Walnut
Chia
Other sources
Salmon
Sardines
Egg yolks
Lamb
Tuna
Wrap Up
For a long time, studies and research have shown that fish oil can be quite beneficial for you. Whether it be for athletic performance or everyday living, fish oil provides those much-needed nutrients that are hard to find. Since your body cannot produce omega-3 fatty acids, it is imperative you get them from either a supplement or food incorporated into your diet by taking any dietary supplement.
The benefits are immense from boosting athletic performance, to promoting heart health, to improving mood, all of which play a role in having an efficient and effective workout to lose fat and build muscle. For bodybuilders who deplete their bodies of much needed nutrients to accomplish the goal of big gains and that toned physique, it is vital to use a supplement to re-charge the system. Fish oil is a great way to do so and is the perfect supplement to add into your daily routine.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jouris, Kelly B.; McDaniel, Jennifer L.; Weiss, Edward P. (2011). “The effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise”. (source)
Du, Shichun; Jin, Jie; Fang, Wenjun; Su, Qing (2015). “Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials”. (source)
Roeder, Amy (2019). “Omega-3 fish oil rises to top in analysis of studies”. (source)
Su, Kuan-Pin; Matsuoka, Yutaka; Pae, Chi-Un (2015). “Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders”. (source)
How Smith Machine Lunges Isolate Your Legs For Growth
Beef up your legs with smith machine lunges.
While using free weights to enhance our leg day is great, a smith machine can be of great assistance and smith machine lunges are a safe and effective way to build lower body strength. While there are many exercises to perform to build those legs, using a smith machine can allow you to work on form while also packing on the weight to really increase growth. While some may not approve of smith machine lifts, don’t let that deter you from a great exercise in smith machine lunges.
Lunges are a great way to build strength and promote power and explosivity. For those sport specific movements, the benefits of the lunges cannot be overstated. For bodybuilders looking for a real increase in size, what you will find is that lunges allow for those quads to become defined. A great exercise to include in your leg day routine, lunges, in particular smith machine lunges, can give you the best lower body development around.
Let’s take a look at smith machine lunges and see what makes this exercise so great. From what it is, to muscles worked, the many benefits associated with it, and how best to perform it, you will have all the tools to enhance your gains and build serious lower body strength.
What Are Smith Machine Lunges?
Smith machine lunges are an exercise using the smith machine to target your quads, as well as other lower body muscles, in a compound movement to increase strength and provide for many other benefits. A pushing motion, this also works to improve power and explosivity and as a beginner exercise, is great for those lifters of all ages. Since this uses the smith machine, it is a safe exercise, but focusing on form is key for you don’t want to build bad habits. Nice alternatives exist using free weights, like barbells, dumbbells, and kettlebells as well to shake up your workouts.
Muscles Worked
With smith machine lunges, your quads are the primary muscle worked. As a result of the pushing movement, your quads will feel a burn and will receive the most gains. Other secondary muscles associated with and worked with this exercise are your hamstrings, calves, glutes, and adductors. All of these work for strength, support, and stabilization of the movement to better enhance growth. Since your core should be engaged throughout, you do get some core work done here too.
Benefits Of Smith Machine Lunges
The benefits of smith machine lunges are hard to ignore and putting this in your routine will be a game changer. For those who dread leg day, change that mindset and look to include a great workout into the mix.
Benefits of smith machine lunges include:
Increased quad growth: Working to really improve strength and size in those quads, smith machine lunges can give you that desired growth you want most (1).
Other lower body development: By working other lower body muscles, you can target muscles like your hamstrings and glutes for better development of your lower half.
Less back strain: With the smith machine, you can focus on form and alleviate any unwanted strain on your back, especially your low back.
Improved lifts: Working this into your routine, you work to build more improvement with bigger lifts like the squat.
Nice variation: This is a nice variation of the traditional lunge that allows you to pack on weight to see even bigger growth.
Enhanced safety and effectiveness: The smith machine can enhance safety and effectiveness by providing the chance to focus on form and give you a chance to increase weight in an ambitious, yet responsible, way.
How To Perform Them
Here are the steps for performing smith machine lunges:
Position the bar on the smith machine to where it is most comfortable. Step under and have the bar rest on your shoulder blades. Using a pad will help here too.
Lifting the bar off the rack, step one foot forward into a lunge with your back knee almost touching the ground.
Drive through your foot and return to the starting position.
Repeat for your desired number of sets and reps.
Best Smith Machine Exercises To Pair With
The smith machine and smith machine exercises tend to be understated but what these can do are increase your gains by allowing you to focus on form while still packing on weight. Other great exercises for the smith machine include those like the smith machine deadlift, to really give your overall deadlift development a boost, and front squats, so you can challenge yourself without unwanted strain.
To isolate certain muscles, smith machine calf raises and smith machine shrugs will allow you to focus on that singular group to build better strength and size in an effective way.
Smith Machine Lunges Alternatives
The nice part about this exercise is that there are many alternatives you can use to change up your workouts to still see similar gains for this exercise. While smith machine lunges are a variation of the traditional lunge already, knowing the other exercises that involve the lunging motion can better improve strength, power, and explosivity for only the best gains to your lower half (2).
Alternative exercises to the smith machine lunges include:
Dumbbell Lunges
Barbell Lunges
Kettlebell Lunges
Bulgarian Split Squats
Single-Leg Press
Reverse Lunges
Step-Ups
Wrap Up
Smith machine lunges are a great lower body exercise to increase quad growth while aiding in the development of those other lower body muscles. With benefits like strength, size, less back strain, and more gains, this is a must have in your leg day routine. Plenty of alternatives exist as well to shake things up and provide for a perfect lower body routine. Give smith machine lunges a try and see what these can do for all your lower body gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jonhagen, S.; et al. (Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Cronin, J.; et al. (2003). “Lunge performance and its determinants”. (source)
How to Turn Your Toothpick Neck into a Wood Log
Build a Thick Neck With These Exercises
Many people will be curious after reading the title as only a few people in gyms around the world train their necks while the others have a pencil neck. It might come as a shock to them that you could develop the muscles in your neck.
Just like other muscles in your body, the muscles in your neck can be developed through training. Although you’ll need to be careful while training your neck as a small mistake can lead to an injury.
Neck Rotations
Many people these days have a desk job which makes them lean onto a laptop for the majority of the day. The awkward position while working on a laptop can cause problems like cervical pain and headaches.
Spending five minutes on rotating your neck in the morning can get you incredible results and fix the neck pain happening due to working on a computer. Neck rotations are also the easiest exercise on the list.
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Neck Bridges
We get into the serious business of developing a thick neck with the neck bridges. The neck bridges are commonly performed by boxers, MMA athletes and wrestlers in their training. These athletes take a lot of hits on their heads and having a strong neck keeps them from being knocked out.
The beck bridges are hard to perform and when you’re starting out, they should be done under the supervision of someone who knows how to do them correctly. While performing the bridges, hold the position where you feel a tension in the neck until the tension starts to fade away.
If the bodyweight version of the bridges feels easy, you can add resistance by placing a weight plate on your chest. Start with performing the orthodox bridges and once you get better, do the neck rotations as you get into the ‘bridge’ position.
Neck Curls
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Neck curls are fairly easy to perform, but you need to make sure your ego doesn’t get in the way. For the neck curls, place your chest on an incline bench, so your body is aligned from the top of your neck to your toes.
Use a head harnesses or simply hold a weight plate at the back of your head. Slowly lower your head and then raise it so your chest is lifted an inch off the bench. Hold the rep at the top and the bottom of the movement.
You can also perform this exercise on the cable pulley machines or with resistance bands. Both of these variations will add constant tension on your neck throughout the range of motion.
Shrugs
The trapezius muscle forms a big part of the neck and training the traps can help with the neck development. For the shrugs to help get rid of the pencil neck, make sure you maintain a full range of motion.
While performing the shrugs, try to touch your ears with your shoulders and hold the rep at the top of the movement. Perform three sets of 15-20 reps on each exercise. You can adopt the same approach to training the neck as the calves.
Do you train your neck? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
How To Know If You’re Getting Stronger In The Gym
Steps To Check Your Strength Gains
How would you feel if you were stuck in the same class while all your friends moved onto higher classes in school? Disappointed, disheartened, or dejected maybe? That’s exactly how you feel when you don’t see any strength improvements in the gym.
Assessing your strength improvements isn’t as easy as reading your school’s report card. The thought of not getting anywhere even after putting in your best in the gym is the last thing you want. In this article, we’ll tell you how to gauge your strength improvements.
Keep a Journal
Since we’re referring to schools, let’s talk about another similarity. Imagine going to school and not taking any notes or keeping a journal. How do you think you would fare at the end of the year?
Many people make the mistake of not keeping track of their workouts and wonder why they can’t see any results. While keeping a training journal might sound intimidating, it isn’t as bad or hard as some people think it is.
If you’re wondering – you don’t need to take a diary with you to the gym. You can use your phone’s notes app to put in the details (exercises, number of sets, reps done, and the weights used) of your workouts. You could take things up a notch by adding how you ‘felt’ during the workout.
Shorter Workouts
For some people, the length of their workouts is equivalent to the quality of the session. This is a flawed concept because as you get stronger, you’ll need shorter periods to recover between sets.
The next time you’re done with your training before the usual time, don’t do more exercises to compensate for the extra time. Note it in your journal and lift heavier weights in the next workout.
Feel The Weights
If you’ve been working out for some time, you might have had times when your usual training weights felt like peanuts. Whenever the weights feel lighter, it’s a sure sign that you’re growing stronger.
On days like these when you feel like you can conquer the world, you should go all out in your training. Train as heavy as you can without compromising on your form, and the bodybuilding Gods will surely bless you with gains.
On the other hand, if the weights feel heavier than usual – could be because of fatigue or exertion – you should drop down the weights and go after the pump. If the weights feel light and you’re able to do more reps than usual, you’ve got good news on hand.
Lifting Bigger
This is the most obvious sign of getting stronger. If you can lift heavier weights without compromising on the form, you’ve gotten stronger. After hitting a PR, don’t make the mistake of camping in your comfort zone.
Keep pushing yourself to ensure that you don’t hit a plateau. Getting a spotter, using advanced training techniques like supersets, drop sets, BFR training, intra-set stretching are fantastic ways of improving your strength.
How much can you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
10 Workout Excuses: Stupid Reasons Not to Workout Today
Best Workout Excuses to Miss the Gym
You’re always just one excuse away from skipping the gym. Going to the gym and training every day of the week is hard while sitting on the couch and making up an excuse to miss the workout is super easy.
If you’re going to miss the gym, we thought we’ll help you find good excuses to add to your arsenal. Be generous and share these excuses with your friends so you can skip the gym together and leave the gym for the serious ones.
One More Episode
Binge watching is one of the growing reasons why people miss their workouts. While it might be tempting to watch the next episode of 13 Reasons Why and uncover why Hannah killed herself, killing those extra calories is more important.
It’s Raining
Or it’s too cold, hot, foggy. You need to realize there are no recommended weather conditions to train. If you travel in your own vehicle, getting around in any weather shouldn’t be a problem. For people who use public transport, an Uber is always around the corner.
I’m Tired
The good old “I’m tired” excuse is responsible for hundreds of people missing their workout every day throughout the world. Supplements like stimulated pre-workouts invalidate this excuse. Even a cup of coffee can pump you up for your workout.
It’s Late
It is never too late to workout. Most gyms these days are open till late at night and some are even open 24X7. If you feel you’re running late and won’t be able to get in your normal 2-hour workout, cut short your routine by using super and drop-sets.
I Have to Hang Out with Friends/Family
This is a common excuse for people who workout in the evening. If the chillout can’t be moved to a rest day, try hitting the gym a little early than usual or after you hang out with your friends.
Too Much Work
If the presidents and prime-ministers can make the time to train, so can you. A fit lifestyle can help you get more done in your work life. Work and hitting the gym don’t have to be mutually exclusive. Working out will help you do more with better focus and stamina in the office.
A Day Off Can’t Hurt
Some people take the liberty of missing a workout after they’ve trained for 2-3 days in a row. If you’re not an advanced lifter or athlete, skipping a day can take you back in your fitness journey.
My Workout Partner is Busy
Have you ever noticed people miss the gym in groups? If one person in the team skips the workout, the other follows him. This is why you should choose your training partner carefully. Bodybuilding and fitness isn’t a team sport, it’s an individual sport, so always be ready to train alone.
I’m Out of Supplements
Some people miss their workouts because they’re out of their pre-workout or protein supplements. A pre-workout can be replaced with a caffeinated drink and a protein shake with a fast digesting high-protein meal like fish.
It’s Not My Usual Time
Most people go to the gym at a certain time every day. For some reason, if you can’t train at the same time, be open to working out at a different time. Training at a different time will only benefit you as it’ll come as a shock to your muscles. Use this as an opportunity.
What is your favorite excuse to skip a workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Tips To Avoid The Dreaded Holiday Weight Gain
On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s.
Tis the season! The season for spending time with family and friends; for attending an endless sea of holiday parties; and for avoiding tipping that scale. On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s. Will you be one of them?
1. Choose Success
As the great Buddha has said, “What you think, is what you become.” Consciously decide to remain committed to your fitness plans through the holidays. Contemplate your inevitable success! Success is a choice, and it all begins with your thoughts, and results with your actions.
2. Never Attend a Holiday Party Hungry
Arriving at a holiday gathering with so many tempting food choices when you are famished is lethal. Plan ahead. Eat 5-6 healthy, well-balanced meals each day. Make sure you eat one of those small meals or have a protein shake about 30-60 minutes before attending a holiday party, even if the party is a meal!
You’ll be far less likely to overindulge and you won’t be inclined to eat everything in sight. With both your appetite and your conscience in check, you’ll find greater enjoyment and satisfaction in the modest amount of food that you’ll consume.
3. Don’t “Bank” Calories
You simply CANNOT starve yourself all day, then eat and drink whatever you want at a holiday party without consequences. It doesn’t work that way. If you starve yourself in anticipation of overindulging, you’ll ensure storing every single morsel as FAT. Yuck.
4. Locate the Veggie Tray
Every holiday spread includes some kind of fresh fruit or vegetable tray. Fill your plate with fresh veggies and eat those first, fruit second. And skip the dip! The bulk and water in the veggies will satisfy your appetite and you’ll eat less “junk.”
5. Drink a LOT of Water
Before you grab an alcoholic drink or make a beeline for the food, get a glass of water and sip on that first. For every beverage or holiday treat you consume, drink one glass of water. The water will keep you full and will definitely curb your desire to over-eat in food. Just stay near a restroom!
6. Bring Eucalyptus
Huh? Yes, It’s true…if all else fails and you’re having a hard time making good decisions at a party, suck on a sugar-free Halls Eucalyptus drop. I can assure you, absolutely NOTHING tastes good after having that flavor in your mouth!
7. Stay On Schedule
Plan your workouts every week. Treat your workouts as a regular appointment for work that you cannot and will not miss. Book it in your iPhone calendar, your planner, whatever. Remain consistent and you will enjoy an elevated mood and have MUCH more energy for the holiday season.
Finally, January 1 2015 WILL arrive, and I can promise you this: It will be much harder to get back into workout-mode after the New Year, than it is to remain consistent throughout. Your fitness goals need not be a casualty of the holiday season.
Happy Holidays!
Geo is a NASM Certified Personal Trainer and Nutritionist whose mission is to educate and empower his clients to live healthier and happier lives. Geo has a Bachelor’s Degree in Nutrition/ Biochemistry and is RD eligible. Geo Has maintained a thriving practice in New York City for more than 7 years. He brings the triple threat of education, experience, and passion to health & fitness for his clients.
You can visit his website here: geometrxnyc.com
Best No Equipment Cardio Workouts
Best no equipment cardio workouts.
Cardio! That dreaded word, whether it’s Low Intensity Steady State (LISS) cardio or High Intensity Interval Training (HITT) cardio.
Most people prefer LISS as the name suggests, it’s very low impact and very low intensity but done for a period of time (45 minutes to and hour prior to meal 1 is most bodybuilders preferred option).
And HITT is interval training which alternates short periods of intense anaerobic exercise with less intense recovery periods, during which a person’s heart rate reaches at least 80 percent of its maximum capacity.
There are many debates out there as to which is preferred and as to which burns more fat but I won’t delve into that today.
So if you’re bored of the treadmill at the gym, jogging outdoors in the cold, or fed up of rowing machine or even the legendary elíptical machines, then check out my list of the best no equipment cardio workouts around.
Skipping / Jump Rope
Now I did say you don’t need any equipment and you can actually simulate a jump rope without actually needing a jump rope.
Simply simulate the arms as if you are holding a rope and jump accordingly while being in sync with your arms (as if your jumping over a rope).
Now according to the Cooper Institute Aerobic Test, jumping rope for ten minutes is the equivalent of doing a 30 minute run.
Now, if you want to burn more calories you cannot go wrong with this exercise, and if you jump rope faster this will lead to a more intense workout, as a 180 lb individual jumping for 10 minutes at 100 skips per minute will burn approximately 126 calories, based on the Metabolic Equivalent of Task (MET), and in this case the MET is 8.8.
Now if you want a more accurate reading then there are many calorie calculators online that can assist you or use the formula below:
Calories burned per minute = (MET** x body weight in Kg x 3.5) ÷ 200
**MET – Metabolic Equivalent of Task
*MET for 100 skips or less per minute: 8.8
MET for 100-120 skips per minute: 11.8
MET for 120-160 skips per minute: 12.3
Can be done with or without a rope.
Shadow boxing
Another no equipment cardio routine you can utilize with minimal space, is shadow boxing.
And many boxers shadow box to improve foot speed, agility, hand eye coordination and technique but this can also really get the heart rate going.
You can take on a:
square stance (literally square on with feet shoulder width apart)
fighter stance (feet staggered , with arms raised to cover the face)
Fighters stance with foot work incorporated
Now if you are right hand dominant you are classed as ‘Orthodox’ and if you are left hand dominant you are classed as a ‘Southpaw’.
The main punches are the:
Jab
Cross
Left hook
Right hook
Left uppercut
Right uppercut
As this is for fitness purposes rather than getting into a ring you can just do straight forward punches or make your own combo or stick the traditional combo below:
Jab, Jab, Cross (1.1.2)
Jab, Cross, Left Hook (1,2,3)
Jab, Cross, Left Hook, Cross (1,2,3,2)
Jab, Jab, Cross, Left Hook, RIght Uppercut (1,1,2,3,6)
Jab, Right Uppercut, Left Hook, Cross (1,6,3,2)
Now if you want to figure out the calories you have burnt then MET breakdown below will help you figure out your calorie output.
MET for boxing
Boxing, punching bag. 5.5
Boxing, sparring. 7.8
Boxing, in ring, general. 12.8
Alternative: Add small dumbbells and hold then while punching, this will add an even more increased shoulder burn.
Box Jumps
Box jump, or in this case, if you don’t have a box or bench or stool you can utilise then the stairs will work just as good.
This is an exercise that will help develop your explosive power, speed and even your strength.
As it’s a plyometric exercise, also known as plyos, it is beneficial for producing power and strength simultaneously. Plyos generally involves a stretch followed by a contraction of the muscles (so a jump being a prime example).
And if you actually incorporate box jumps directly after a set of squats, Post Activation Potentiation (PAP), occurs, and this is essentially the pairing of a heavy strength movement (back squat) followed by a plyometric movement, which in this case would be the box jump.
According to Daniel Lorenz, DPT, ‘PAP is a phenomenon by which the force exerted by a muscle is increased due to its previous contraction.
Fatiguing muscle contractions impair muscle performance, but non-fatiguing muscle contractions at high loads with a brief duration may enhance muscle performance.
So the muscle fibers that were not recruited in the squats essentially are raring to go and post heavy load should enable you to have a better performance, ie able to jump higher.
Based on a 185 lb person, the calories burned can range from 311-444 per 30 minutes.
An alternative to box jumps: Jumping over a bench. You can have more stability by placing your hands on the bench and jumping from left to right over the bench itself. (If you do not have a bench use something similar which you can jump over, a box, a crate, a railing, etc).
Other suggestions
Cardio workouts that require equipment
Other cardio workouts I would have high on my list are:
Swimming – An awesome all body cardio workout that is easy on the joints but helps build strength and endurance. It’s great if you have access to a pool or gym that has one. Alternative being the closest lake (kidding).
Battle ropes – again if you have a set already or have access to them at your gym this is a great all round cardio workout that manages to hit pretty much all the major muscle groups.
Barbell thrusters – yes It does involve a barbell and weights but you don’t need to go heavy for it to really kick in. Another great all body exercise that will improve your cardiovascular endurance.
And below is a list of plyo cardio exercises you can do at home in a small spaces:
Skaters
Burpees
Tuck Jumps
High Knees
Mountain Climbers
Now that’s enough cardio for today. Happy holidays but more importantly happy lifting!
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https://www.cooperinstitute.org/2017/04/10/strength-training-for-fitnessgram
https://pubmed.ncbi.nlm.nih.gov/29278062/
https://www.sciencedaily.com/terms/jump_rope.htm
https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
https://pubmed.ncbi.nlm.nih.gov/32187147/
https://link.springer.com/article/10.2165/00007256-200939020-00004
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164001/
5 Tips For Staying Lean And Mean This Holiday Season
This Santa’s got abs for days.
So the holiday season is upon, and you know what that means. Trips to aunts and uncles houses we only talk to once a year quickly followed by a large overindulgent meal washed down by alcohol and a nice little nap to top it off. What’s on the agenda for the next day? rinse, lather, and repeat – just with leftovers.
The holiday struggle is real, so we’ve taken the liberty of comprising a list of 5 things you can do in order to break the vicious cycle that is late December. The list is practical guide of mental and physical things you can do when the going gets tough and the tough get eating. Check out our list below.
Drink Water
Hydration is key. Though this can go for anytime of the year, it’s especially important during the holidays as you’ll probably be consuming a lot of no no foods. Try having a glass of water before and after each meal to rev up your metabolism and cleanse your system.
Moderation
Hey, we get it. It’s the holidays, you’ve been busting your hump all year long, plus your geeky little cousin is finally getting married. You want to get down and have a little fun. We’re cool with that but there’s a right way to do it. Try to fill your plate with mostly healthy options and then smaller portions of the not so healthy ones. If you’re going to cheat, cheat once with your favorite of the unhealthy options.
Drink Alcohol Early
Drinking alcohol early is imperative. It gives your body time to break down the extra calories before going to bed – a time when you can really pack on the pounds. Alcohol also disrupts your sleeping pattern as it will wake you up as soon as the alcohol has burned through your system. Try to have a glass of water for every drink you consume (key term here is TRY).
Take a hike
No really, take a walk. Walking after a meal boosts your metabolism as well as helping with the digestive process. In addition, it just feels good. A brisk evening walk with your favorite half drunk family member is a cool experience – you’ll wonder why you never did it before. Try it!
Shoveling Snow
Usually reserved as a punishment or chore, shoveling snow actually burns a lot of calories as well as keeping your drive way clean – win win! As long as you’re dressed for the weather and remember to take frequent breaks you can turn this into some well needed personal time. Back breaking labor never felt so good.
Keep your routine
Tomorrow’s Christmas…so what? We know your text message and Facebook inbox are blowing up with invites to different holiday bashes but you’ve got to put the horse before the carriage. Don’t neglect your workout to go to a party, instead work out before or after the festivities. Working out before will give you the boost of energy you need to party all night long and setting up a training session for the next morning will keep you honest. If you know you’re going to get your ass handed to your by a personal trainer the next day you’re probably going to skip on that last whiskey sour – just sayin’.
Balancing Holiday Parties With Working Out
“PARTYING AND EXERCISE AREN’T MUTUALLY EXCLUSIVE – HERE’S HOW TO BALANCE THE TWO OVER THE FESTIVE PERIOD” Exercising and parties are often sold as the antithesis of one another. But they can actually be done side by side, says senior writer Chloe Gray. There are a lot of decisions to make in December. I’m not…