Skip to main content


Showing posts from August, 2019

7 Moves You Should Avoid in Your Abs Workouts | Nick Rana

1. Crunch Why You Should Avoid It: You spend all day in a flexed forward position while sitting at a desk or behind a steering wheel. The last thing you want to do is further destroy your posture by tightening your hips and straining your neck and back with crunchesOpens a New Window.. What You Should Do Instead:Swiss ball rolloutsOpens a New Window. are an effective exerciseOpens a New Window. that also stretches the muscles of the lower backrather than taxing them. Get in a pushupOpens a New Window.position with shins on a Swiss ball. Pull your knees to your chest until your toes are on top of the ball. Repeat for 10 reps.
2. Situp Why You Should Avoid It: Even as a 9-year-old in gymOpens a New Window. class you recognized that having a buddy kneel on your toes as you violently swung yourself up and down was ridiculous. Now you know it’s not only ineffective, it’s counterproductive. It further flexes the body, causing damage to a spine already taxed from a sedentary existence. What You…

The 15-minute Dumbbell Workout for Busy Guys-Nick Rana

At some point in every guy’s life, finding workout timeOpens a New Window. becomes problematic. It doesn’t matter if you’re a former bodybuilder or a master of time management. This is the era of parenting young children (i.e. any kid too young to drive), house ownership, and hitting your career stride. It’s also the stage when you run into your fellow middle-aged buddies from college and think, “Wow. Do I look as bad as he does?” Don’t make the mistake of joining a gym you’ll never visitOpens a New Window., or buying a road bikeOpens a New Window. or paddleboard that will just sit in the garage. Instead, allocate yourself a 15-minute dumbbell workout outside the demands of family, work, and career—a window that likely will come before everyone gets out of bed.
Fortunately, you don’t need to leave the house. Find a small space in the basement, home office, or guest room for your workout. Get a set of dumbbells, preferably a compact set of adjustable dumbbells with the versatility of …

The Best Plyometric Exercises to Build Muscle-Nick Rana

A plyometric exercise is quick, powerful movement that starts with an eccentric (muscle-lengthening) action and is immediately followed by a concentric (muscle-shortening) action. Performing plyometricOpens a New Window. movements increases muscular power, which translates to higher jumps and faster sprint times. Combining plyometric moves with resistance training is a way to maximize power and performance, but as a general rule, if you lift legs heavy one day, then skip the lower-body plyometrics training and vice versa for upper-body lifting and plyometrics.
Increase your power, strength, Opens a New Window.and personal records in the gym with these heart-pumping plyometric moves.
1. Plyo pushups Perform a standard pushupOpens a New Window., but explode from the bottom position until your hands completely leave the ground. Attempt to get maximum height off the ground. Cushion your landing and repeat for 15 seconds straight. That’s one set. Note: Don’t clap the hands during each rep…

How Much Body Fat Can You Lose in a Week?-Nick Rana

How Much Body Fat Can You Lose in a Week?
For weeks, if not months, you’ve known you have that beach vacation with your girl, your friend’s wedding (with all the single bridesmaids), that video shoot at work. But suddenly, you’re looking at a calendar and the big day is just a week away. Unless you have superhuman confidence or single-digit body fat, you’re probably concerned everyone’s eyes will be less on your personality and more on the cheeseburgers and beers hanging around from the past few weeks. Here’s the good news: “Assuming you’re already pretty healthy, hovering between 15 and 20 [percent body fat], you can realistically dump 1 to 3% in a week,”. The bad news? You’re going to need to channel all your willpower into being on top of your game. After all, if it was easy to reach and maintain the next number, you’d have done it already. How easy it is for you to lose weight is based partially on genetics. “I’ve seen guys lose 1% in a week, but also I’ve seen guys take a month …

5 Calorie-burning Rowing Workouts to Burn Fat Fast - Nick Rana

5 Calorie-burning Rowing Workouts to Burn Fat Fast
Rowing is a great way to burn calories and develop a lean, muscular physiqueOpens a New Window.. Even if you hate cardio, you’ll quickly see the benefits of rowing workouts. All it takes is a quick warmup and you’ll be sweating thoroughly. “In only 10 minutes you’re going to hit the upper and lower body while getting your energy up and your blood pumping,”. “Rowing may not be for everyone, but don’t be surprised if you find yourself trading up from that warmup to a full workout.” Related: A 20-Minute Rowing Workout That Targets Every MuscleOpens a New Window. We asked a few coaches at the Row House in New York City to put together five killer workouts to make your time on the rower a portal into shredded-dom.  Try one each week—or maybe even twice a week, if you want to be a lean machine. How to Do These Rowing Workouts The rowing machine—or “erg,” as it’s knownOpens a New Window.—has only a few variables, but they play an important r…