Best AB Exercises for the Office you should know.

There’s only one trick when it comes to exercise: consistency. You’ll get the best results for your efforts if you practice stretching, aerobic and strength building exercises on a regular basis. And don’t let working in an office all day throw you off your game. If you want to focus on your abs, you can perform a variety of exercises at work that take just a few minutes to an hour. Practice these ab exercises on a daily basis to tone and strengthen your core.

1- Magic Carpet Ride

Sit down in any office chair with arms, and you can go on a Magic Carpet Ride that engages your transversus abdominis, the large muscle in your lower belly; and the rectus abdominis, your six-pack. Before you take off, cross your legs at the ankles, raise your knees and lift your feet off the floor. Grip the arms of your chair firmly. Pull in your abdomen and push down with your hands, lifting yourself off the chair a few inches. Hover for 10 to 20 seconds, breathing normally, and then lower yourself slowly back down into the chair. Wait for 30 seconds and then repeat the sequence up to five more times.

2- Up and Over

This ab exercise does double duty as an effective stress reliever for your torso and shoulders while working your obliques. Hold a water bottle sideways with both hands. Plant your feet firmly on the floor and raise the water bottle over your head. Keep your back straight and your abs pulled in. Exhale and bend at your waist to the left. Inhale and return to the starting position. Repeat on the right, and then nine more times on each side. Perform one to three sets every hour or so, waiting a couple of hours after lunch before performing any ab exercise.

3- Chair Curls

As an alternative to the traditional floor-bound crunch or sit up, the Chair Curl is intense but effective. Sit forward in your chair, straighten your back and contract your abdominals. Grip the side edges of the seat of your chair. Inhale, and then on an exhale, lift both of your knees slowly toward your chest. Inhale and just as slowly return your feet to the floor. Do 10 reps at least four times a day.

4- Stability Ball

If your office rules allow it, bring a stability ball to work. Evidence reveals that sitting on a stability ball all day can provide more discomfort, especially for your lower back, than benefits; but switching between your office chair and the ball every couple of hours for short periods of time will give your abs a mini workout. Maintaining your balance while seated on the ball means that you’ll be engaging your core muscles to make frequent micro-adjustments.

Muscle & Fitness: Popping Shoulder With Pushups 4 Better Results.

Shoulder popping can be painful, and it sometimes indicates an underlying muscle or joint problem. Many people experience popping during pushups because they work the shoulder muscles and move the shoulder joint. If your shoulder starts popping while you're exercising, stop the exercise and rest for a few days. If you experience pain or the popping gets worse, consult your doctor.

1- Popping Joint Causes:

Popping is common around joints such as the shoulders and elbows. While it might feel like your bones are popping, it's rarely the bone that is the culprit. Instead, popping sometimes occurs when you stretch a joint capsule as gas is released from synovial fluid, a lubricating fluid that exists in your joints. Additionally, when your tendons, ligaments and muscles move, they sometimes pop, particularly if they're very tense or you are injured. Arthritis can also cause your joints to pop, because there's less cartilage around your joints to cushion their movement.

2- Pushups and Popping:

To understand the cause of the popping when you do pushups, take note of when it occurs. If you hear popping randomly throughout your pusup, it could indicate tight muscles, but if the popping reliably occurs with a certain movement, it might be caused by gas escaping the synovial fluid or a joint issue. Pushups force you to support most of your body weight with your arms and shoulders, and this can cause popping that might not otherwise occur. While popping doesn't always mean there's something wrong, if the popping is painful, you should stop doing pushups and seek the advice of a health care professional.

3- Preventing Popping:

Stretching before and after your workout routine can help loosen up tense muscles and reduce your risk of both injury and popping. Sit up straight, bend your elbows and push them toward your back as if you are trying to touch them together until you feel a stretch. Next, cross your arms in front of you across your chest. Push your hands back toward your chest until you feel a stretch. A gentle massage can also alleviate popping. Some popping is caused by myofascial trigger points, which are small knots of tension in your muscles. Push on these knots, massaging in one direction, to loosen them up. You can do this on your own using your hands or a massage cane. If massaging a particular area requires you to strain to reach, avoid doing so and ask someone else to do it instead.

4- Popping Treatment:

If popping is painful, talk to your doctor to ensure you don't have a joint problem or injury. Sometimes a few days of rest is all it takes for the pain to subside. Alternating hot and cold packs increase circulation to the affected area and can speed up healing time. If you have arthritis, regular exercise can strengthen your joints, but you should not do any exercise that is painful. Ask your doctor if pushups are OK for your specific situation.

Best Walking Program If you Struggle with Obesity.

If you struggle with obesity, you may feel discouraged about exercise. Carrying extra weight can make even the simplest exercise seem overwhelming. If you want to start a exercise program that can make your cardiovascular system healthier, tone muscles and increase energy, walking is a sensible choice. You can start slowly, work out at your own pace and experience improvement in your health if you walk consistently.

1- Check with a Professional

Most exercise programs come with a disclaimer to consult your physician before beginning any exercise program. This is especially crucial if you are obese, as you may have health problems such as high blood pressure, diabetes or heart disease that can be affected by exercise. It may be a good idea to find a certified exercise physiologist who can design a program tailored to your specifics needs. A professional can also be a helpful resource if you encounter problems such as pain or injury during your program.

2- Start Small

Once you've consulted a physician, you're ready to start. Wear loose, comfortable clothing and supportive walking shoes. There is no need to get special athletic clothing, unless it motivates you to get out there and walk. If counting distance seems too daunting, set your initial goals with landmarks. For example: "This week I'll walk to the end of the block and back every other day." Even the smallest increments, performed consistently, add up to better fitness over time.

3- Set Goals and Rewards

As your confidence and stamina increase, try setting reasonable goals and giving yourself pleasing, non-food rewards such as a new movie, music or a household item you've been wanting. As you see changes in your body, splurge on a new pair of walking shoes or a colorful warm-up jacket. When you hit time or distance milestones, such as walking for a half hour or a full mile, try planning a reward that incorporates your healthier lifestyle, such as taking a day trip to a park, lake or recreation area with a friend. Adding new activities can help you keep positive momentum in your life.

4- Change It Up

As you add time and distance to your walking program and have more energy, you may find that you lose your initial fears of pain, fatigue or injury. As your fitness daring increases, add small challenges to your program to avoid boredom. Try changing your route's scenery, adding small hills or minor obstacles or adding occasional step-ups on a low bench or wall pushups against a building. Be creative, as long as it feels safe and changes up your workout.

5 Great Workout Supplements That Makes You Look Greatt.

These five men’s nutrition supplements will help you burn fat, build muscle and boost energy for intense workouts and more importantly visible results. Make your dream body a reality with these five sports nutrition supplements for men:

1. Pre-Workout Training Booster Formula: For increased energy, focus and alertness during a workout, look no further. This pre-workout supplement for men fuels the body with carbs, protein and other important nutrients to help you push yourself harder during workouts. Take 5-20 minutes before exercising for maximum effects.

Use this product if… you want a little extra boost before a workout or have hit a plateau. The advanced ingredients in this product can help improve performance in any aerobic or anaerobic activity by supporting increases in endurance and power. “What is a Pre-Workout Supplement for Men?” offers more information about this sports nutrition supplement for men.

2. Post-Workout Accelerated Recovery Formula: After a workout, your body is starving for fuel to repair and rebuild muscles. This advanced blend of post-workout nutrients helps restore energy levels, reduce muscle soreness and shorten recovery times so that you can get back in the gym sooner rather than later. Unlike water and mass-market sports drinks, this post-workout supplement for men contains a complete range of nutrients to maximize recovery efforts and kick-start the muscle-building process.

Use this product if… you work out at all. Whether you run, lift weight, play tennis or box, you can benefit from consuming a post-workout supplement. Because it helps rehydrate your body and may reduce muscle soreness, a post-workout supplement works for all sorts of physical activity. 

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3. Creatine Workout Results Booster: Creatine is a naturally occurring substance in our bodies that we also get from diet. Creatine helps supply muscles with ATP, a type of energy that is used in muscle contractions. The more ATP at your muscles’ disposal, the more efficient your muscles become. Supplementing with creatine may significantly improve strength and muscle gains as well as give muscles a fuller, larger appearance by increasing cell volume.

Use this product if… you participate in any physical activities requiring explosive movement (e.g. sprinting, weight training, basketball, etc.). Creatine is useful for short bursts of energy that can help you push out one last rep or sprint that last yard. For endurance activities like long-distance running, a pre-workout supplement is a better alternative. “What is a Men’s Creatine Supplement?” explains how creatine works in more detail.

4. Whey Formula Advanced Protein Complex: Protein is crucial to muscular development and growth. A whey protein powder is a convenient, delicious way to boost your daily intake and help maintain and build muscle. Packing 20 grams of whey protein per serving, Whey Formula Advanced Protein Complex is scientifically designed for fast absorption – and fast results; high-protein diets have been shown to be effective for weight loss.

Use this product if… you’re not getting enough protein in your diet or want a healthy treat to help burn fat. This versatile whey protein powder can be used as a snack or as a meal replacement; its high protein content helps keep you full to prevent overeating and excessive snacking. Mix it with water or milk or put it in your favorite shake. “What is a Men’s Whey Protein Supplement?’ explores the different benefits of a whey protein supplement for men.

5. Muscle Builder Anabolic Activation Formula: Although protein gets most of the attention when it comes to building muscle, there are other crucial nutrients that help maximize lean muscle mass growth. These advanced nutrients like glutamine and calcium HB can be found in an anabolic activation formula, which fills in the nutritional gaps that diet and other supplements cannot.

Use this product if… you want more muscle – plain and simple. Protein and creatine are both great muscle-building supplements, but only an anabolic activation formula can provide the extra edge to maximize muscle growth.  “What is an Anabolic Activator?” offers more tips on using this type of men’s sports nutrition supplement

How To Get Ripped Muscle in Short Time.

With the appropriate weight training program, you can build a significant amount of muscle mass in a six-month period. How much you put on will depend on your genetics, hormone levels and how aggressive you are with your workouts. According to Dr. Lee E. Brown, a strength and conditioning professional, with consistent training, you could see notable results in eight weeks.

1- Volume for Building Muscle:

To elicit significant gains in muscle size, your workout program will be designed to regularly overload and break down your muscle fibers, with each session followed by a period of rest where the muscles will have an opportunity to heal and adapt. The weight training workouts therefore require the completing of a higher number of sets and reps so as to adequately overload the fibers. For the first two months of training, complete three sets of each exercise. For months number three and four, perform four sets of each exercise and five sets of each exercise during months five and six. Each set should consist of eight to 20 reps.

2- Workout Schedule:

Because you’ll be performing such a high number of sets of each exercise, split your muscle groups into separate workouts scheduled throughout the week. For the first three months, focus on your chest, shoulders and triceps on Mondays and Thursdays, and your back, biceps and legs on Tuesdays and Fridays. For months four, five and six, lift weights six days per week, focusing on your chest and shoulders on Mondays and Thursdays, your legs and back on Tuesdays and Fridays, and your biceps and triceps on Wednesdays and Saturdays. Your workout frequency increases to allow you to complete more exercises and sets for each muscle group you’re working that particular day.

 3- Variety of Exercises:

To prevent your muscles from hitting a plateau over the six-month period, regularly change up the exercises you incorporate into your workouts. Utilize both machines and free weights and constantly change up the type of weighted implements. Compound, multi-joint exercises, such as bench presses, squats, lunges and lat pulldowns, are more effective for putting on mass. Isolation, single-joint exercises, like biceps curls, leg extensions and triceps pushdowns, will help you develop definition.

4- Facilitating Muscle-Building:

Hitting the weights isn’t the only step necessary for getting ripped. You’ve got to facilitate and support the muscle-building process by taking in an appropriate amount of calories and protein. Dr. Joseph A. Chromiak recommends increasing your daily calorie intake by 250 to 500 calories and 0.60 to 0.85 g of protein for every pound that you currently weigh. Lean proteins, such as poultry and low-fat dairy foods, will help provide the protein you need and limit your fat intake.

Why You Should Wash Your Hands After Lifting Weights.

The gym is such a great place to workout. It gets you up off the couch and out of your house where it seems more distractions exist than a World Cup soccer match. You get to workout amongst your peers, talk to personal trainers, meet new people and find the motivation to keep going. You don’t have a lot of excuses once you step foot inside the gym. It’s truly “go time”.

But what comes with a lot of people working out? GERMS. The sweaty, bacteria-laced hands of your fellow exercisers are touching everything. Weights are shared. Equipment is not always wiped down. Mouths touch water fountain spouts. Noses are wiped before grabbing the elliptical handles. It’s a germ-filled place.

Luckily most gym rats, and people in general, have built up a good immune system. Mom letting you play in the dirt when you were young was actually sort of a good thing! Gyms, like Fitness19, have excellent sanitation measures in place, but it’s impossible to police every germ. Even if you aren’t a germaphobe, or you have a superior immune system, it’s important to wash your hands after lifting. Germs aren’t the only culprit for the necessity of hand washing after lifting. Certain viruses, fungi, and bacteria can lie in wait in the locker room.

Scared yet? Don’t be. Nobody’s trying to deter you from working out at the gym, because it truly is the best place to get in great shape, but you can take some simple precautions to avoid the nasty side-effects of germs and their ugly cousins.


•Wipe down the equipment before and after you use it. Grab some spray and disinfect the machine or weights your are going to handle, and you’ll be safe. If you don’t see spray, ask or suggest to make some available.

•Don’t touch your face. If you’ve got an itch, that’s one thing, but try not to lift weights and then rub your eyes or get that last little bit of lunch out of your teeth. You’re asking for trouble.


•Carry hand sanitizer. You don’t have to squirt sanitizer every minute that you’re at the gym, but having it handy will make it easy if you need some quick germ-killing power.

•Wash your hands after lifting. Here it is! The easiest tip comes last. But hopefully now you have a better understanding of the importance of washing your hands after lifting. Nobody likes to be sick or catch the flu, strep throat, E. coli, or athlete’s foot.

Unfortunately, the above problems come from other humans. Other humans frequent the gym, but you can be safe and well protected with smart, simple steps.

How to Build Muscles With Exercise the right way.

Strength training is a key ingredient in a successful fitness plan. Whether your goal is to build mass or lean muscle tone, building muscle has several health benefits. Weight training not only helps make you stronger, it also raises the metabolism, helps burn fat, and increases bone density. Whether you use your own exercise equipment at home or work out at a gym, it’s easy to get started.

•Step 1

Think about the type of body you want to achieve. Whether your goal is to bulk up and build mass, or simply to build strength and muscle tone without adding size, your goal will determine the type of exercise program you take on, which will in turn determine the size, strength and endurance of your muscles. Also, keep in mind that genetics play a role in how much muscle you can build. Genetic factors that help to determine whether you’ll be able to build large muscles include testosterone output, body type and number and length of muscle fibers, according to ExtremeBodyFit.com

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 •Step 2

Decide which muscles you want to build and which exercises will target those areas. Determine your one repetition maximum, or 1RM, for each exercise. This is the maximum amount of weight with which you can complete a full repetition. To build muscle size, you’ll want to develop a workout program in which you lift between 67 and 85 percent of your 1RM. Do three to six sets of six to 12 reps, with 30 to 90 seconds of rest between each set. For muscle building, the goal is to overload your muscles for each set to the point where you can’t complete another rep while maintaining proper form, according to ShapeSense.com.

 •Step 3

Determine how often each week you are able to devote time to working out. ShapeSense.com recommends weight training two to four times per week, although different muscle groups can be broken up into different sessions, which can make it easier to fit workouts into your schedule. For example, you can focus on the upper body one day, and work on the leg and gluteus muscles the next. However you decide to segment your weightlifting routine, be sure to allow at least 48 hours of recovery time between sessions for each muscle group.


•Tips

In order to see results your muscle-building workout routine must be supported by diet. Men will need to add about 250 extra calories to their daily intake; women should add about half that. Daily caloric intake should include about 1 g of protein per pound of bodyweight, and about 25 percent of your calories should come from healthy poly- and monounsaturated fats like those found in fish, nuts and olive oil. The remaining calories can be made up by complex carbohydrates such as fruits and vegetables, beans, rice and whole grains.

•Things You'll Need:

Weightlifting bench
Free weights
Weight machine.