Skip to main content

Eight Essential Exercises To Remain Fit - Nick Rana


Human movement can be reduced to three basic categories: pushing, pulling, and hip extension (squatting, jumping, running, and even riding a bike).
Functional fitness begins with learning good form for this essential repertoire and then gradually adding weight and difficulty to build stability and strength. Doing these exercises correctly with five pounds, in other words, is better than doing them poorly with 100. In the words of Gray Cook, one of the founding fathers of functional training, “Don’t add strength to dysfunction.”

Row

Comments

Popular posts from this blog

Build Muscle and Burn More Fat 20-Minute Workout | NICK RANA

It would be great if we could all spend a full hour in the gym each day. Then again, it would be great if our bosses would stop with the last-minute assignments, if there was no rush-hour traffic, and if you didn't just waste 15 minutes of your potential gym time watching YouTube fitness fail videos. The American Heart Association and the U.S. Department of Health and Human Services both recommend Americans get at least 30 minutes of exercise five times a week. But the truth is that just 20 minutes can be just as good — especially if you really turn up the intensity. "If you're going to gain any recognizable training benefit, short workouts have to be hard workouts, and really short workouts have to be really hard," says Chad Timmerman, a USA Cycling Level 1 certified coach with more than 25 years of racing experience. Get ready to hurt. These seven 20-minute workouts will burn calories, build muscle, and eliminate any excuses about being too busy to get in shape.
T…

Get In Shape With Punching Bag Workout | Nick Rana

Boxers, kickboxers, and mixed martial arts fighters don’t use treadmills to get ripped. Their shredded physiques come from fight training, of which pounding a heavy bag is a major component. Dust off the one in your basement, lace up the gloves, and beat your gut once and for all.
How it Works-Nick Rana Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories. Directions-Nick Rana

Perform the exercises as a circuit, completing one after the other without rest. Afterward, rest 30 seconds. That’s one round. Repeat for five total rounds. To avoid injury, wear hand wraps and bag gloves.
The Workout-Nick Rana1. Low Kick-Right Leg
Reps: 5 Rest: 0 sec.
Kick the lower half of the bag, as if aiming for an opponent’s leg. Pivot on your support foot and turn your hip over as you deliver the kick, to maximize powe…

THE SECRET TO BURNING MORE CALORIES WHILE WORKING OUT

How would you like to burn more calories without spending more time at the gym? You don't need any magic formula to break through a weight-loss plateau or slim down faster. A few simple changes can make your workouts more efficient.

Burning more calories is a matter of what kind of exercises you do and how you do them. Read these tips before your next workout.

Burning More Calories by Changing What You Do

1. Run it off. Running deserves its reputation for keeping you lean. The average adult burns almost 9 calories a minute at a moderate pace. Pumping your arms or carrying weight will raise those figures even more. read more...

Gain Muscle Faster With ‘Time Under Tension’ Training | NICK RANA

The average gym-going guy looking to build some muscle and size probably does 3-4 sets of anywhere from 6-10 reps. That’s a pretty large range for a workout, even before you consider factors like how fast or how intensely you’re lifting. By focusing on timed sets rather than hitting a specific number of reps, you can directly influence the intensity of the set and spur huge gains in size and strength. What is ‘time under tension’ training? Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. Essentially, it refers to how long a muscle is under strain during a set. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to sleeve-busting muscles. 6 ways to incorporate ‘time under tension’ correctly  Time your sets so they last between 30 and 40 seconds for optimum muscle growth. This…

Top 10 Natural weight loss supplements-NICK RANA

Weight loss supplements get a bad rap. And when it comes to synthetic blends of useless minerals that won’t do more than help you shed water weight for a short-lived slim down—well, they deserve the bad press. But there are certain vitamins, minerals, and nutrient concentrations found in nature that, when taken along with a healthy dietOpens in a new Window. and workout regimenOpens in a new Window., have the ability to rev your metabolism and help your body process macronutrients more efficiently. If you’re looking to lose fat, stock up on these 10 supplements. *Always talk to your doctor if you’re unsure whether a supplement is right for you.
1. Whey protein- It’s no secret that proteinOpens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window.Opens in a new Window. is a gym junkie’s best friend. But it actually does more than just carve cut muscles—a 2014 meta-analysis in the Journal of the American College of NutritionOpens in a n…

The 10 Best Foods to Eat Before a Workout-NICK RANA

The 10 Best Foods to Eat Before a Workout
You’re a fit dude. You skip the bad stuff, always do #legsday, and hit the heavy bag hard. But if you want your body to continue performing like a Lamborghini, then you’ve gotta put in the high-octane fuel—that means eating the right pre-workout foods. Think about it: A sports car still functions with regular old unleaded gas—but it won’t run as optimally or as long. Likewise, “would you expect to get to your destination if the tank was on empty?”. And while fasted cardio has always been a diet trendOpens a New Window. among people hoping to lose weight, “going into your workout fueled and ready to go will maximize the work you do when you train,”. For your pre-workout nutrition, you want to focus on foods that are high in carbs, moderate in protein, and low in fat and fiber. “Fat and fiber slow down digestion and can cause gastrointestinal upset during your workouts,”. “Carbs are your main fuel source for activity and, just as important, it’…

Bigger Leaner Stronger Sprint Workout Get Faster, Build Muscle, and Fat Loss | Nick Rana

Most people don’t run at their top speeds unless someone’s chasing them. But here’s a novel idea: “Practicing running faster will make you faster,” says Matt NolanOpens in a new Window., an RRCA-certified running coach and master instructor at Barry’s BootcampOpens in a new Window. in New York, NY. Sprint workouts, or short, hard efforts followed by easy recovery periods, actually help you become a better runner at all paces and distances. That’s because “they train the body to recruit and develop fast-twitch muscle fibers, build muscle, improve heart rate and overall caloric efficiency,” says Nolan. Plus, the more comfortable you get working at these high-intensity speeds, the easier they’ll start to feel. After just a few weeks, you’ll be surprised how much easier it is to hold your balls-to-the-wall sprint pace for longer than when you started.


When you’re doing these sprint workouts—just once or twice a week—make sure to leave enough time to warm up and cool down before and after…

Stay In Shape For The Rest Of Your Life-NICK RANA

Late-night infomercials make you think that losing fat is either super-easy or way too hard. One guru says you can tighten your abs in just minutes a day, while another orders you to run till you puke. Here’s the truth: It’s not easy, but it also isn’t torture. Dieting can’t be misery—when it is, people don’t stick with it, and then they fail. You don’t need the resolve of a Shaolin monk to see your abs, nor do you need to deprive yourself to keep them. The plan we unfold here is a practical approach to weight loss that’s simple but not easy, and challenging but not agonizing. Learn it—and get lean with it—now and you’ll stay in shape for the rest of your life. How to eat-NICK RANA First, let’s settle the calorie debate once and for all. It’s true that if you eat fewer calories than you burn, you’ll lose weight over time—even if those calories come from chocolate cake and ice cream. But you don’t need a degree in nutrition to see the flaw here. Foods that have low nutritional value do…

Tea Can Cut Your Risk of Heart Disease by 50 Percent-Nick Rana

A hot cup of tea can soothe your throat and sinuses when you’re battling a coldOpens in a new Window., but emerging research shows the health benefits of the beverage actually go much deeper. A new studyOpens in a new Window. published in the European Journal of Preventive Cardiology has found that drinking tea at least three times a week is linked with a longer lifespan and a significantly decreased risk of cardiovascularOpens in a new Window. issues like heart attack and stroke.



The study analyzed 100,902 participants in the China-PAR project, a comprehensive health assessment in China. Participants were screened based on their tea drinking habits (including green and black varieties) and were divided into two groups: habitual tea drinkers who had a cup three or more times a week, and those who drank less or none at all. The researchers followed up with them for a median of 7.3 years to assess their health over time. Across the board, people who drank tea habitually showed more healt…

6 Ways to Lose a Pound of Fat-NICK RANA

6 Ways to Lose a Pound of Fat-NICK RANA
You’ve probably heard this tidbit of knowledge a million times: A poundoffat is 3,500 calories, so to lose a pound you need to burn 3,500 calories. It’s not a perfect rule, but if you’re looking to drop a little weight, it’s a good place to start. Here, six strategies will burn a poundoffat in a matter of days. Some don’t even require breaking a sweat. RELATED: The Proven Way to Lose Your Gut Drink Green TeaThe catechins — a type of antioxidant — in green tea have been shown to help fat oxidation and aid in weight loss. One study from the Journal of The American College of NutritionOpens a New Window. found that four cups of green tea a day, or the equivalent amount of green tea extract, could result in a weight loss of more than a pound per week. The study was done on obese subjects, but other studies have shown similar numbers. As a basic guideline, drinking 20 to 24 cups of tea (spread out over a week and without cream or sugar) could result in…