Category: Gym

Getting That Booty Right: Four Tips for Better Glutes

Bigger Glutes

The bottom is the bottom line for many fitness enthusiasts who are hitting the gym to build a firmer, toner tush. Building a better butt can be one of the biggest challenges in fitness, as finding the right combination of exercise and healthy eating can be tough. However, with the right workout, you can quickly see results in the rear view.

When working on firming up your back side, the set of muscles you’ll be working on are the glutes, or gluteal muscles as they’re more formally called. The glutes are a set of three muscles in the buttocks, including the gluteus maximus, gluteus medius, and gluteus minimus. Believe it or not, these muscles do quite a bit of work helping to facilitate movement of the hip joint and supporting the extended knee.

If you’re looking to build up your glutes, consider these exercises:

  • Squats – Obviously, the squat is going to be one of the most helpful exercises for toning up your back side. To properly perform a squat, stand with your feet slightly further apart than your hips. Point your toes outward by just a little bit. Next, extend your arms forward, and then push your backside backward. Be sure to start by moving your hips back before bending your knees to perform a proper squat. Try to squat down until your hips are level or lower than your knees.

Bigger Glutes

  • Glute bridge – To perform this exercise, sit on the floor and press your upper back against a bench. Bend your knees and keep your feet level on the ground in front of you as you squeeze your gluteal muscles to raise your pelvis off the ground. Keep raising your pelvis until you form a straight line from your shoulders to your knees and hips. The key to making this exercise work is to exclusively use your gluteal muscles.
  • Step-up – One of the easiest and most effective exercises to build up your butt, the step up is a staple of many exercise routines. To do step-ups, put one foot on a step or crate and place your weight on the center of your foot. Then step straight up, while squeezing the glute of the leg on the step or crate when you reach the top of the movement.
  • Barbell hip thrust – For a deep gluteal burn, try the barbell hip thrust. Put your upper back against a box or bench and keep your knees bent with your feet flat on the ground. Next, place a padded, loaded barbell on your lap. Then, lift your hips using your glutes until they’re in line with your body, which will now lay flat across the bench or box.

With these exercises, a healthy diet, and the advice of your trainer, you’ll soon be on your way to a better-looking backside.

Promax Nutrition gives people who want better bodies the protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian protein bars.

Five Strategies for Building Muscle

Muscle Building Strategies

Strength is the cornerstone of fitness. Building muscle allows you to hit harder and move faster, and it also enhances your ability to effectively lose weight and withstand injury. By increasing your strength, you’re also improving your health.

There are a variety of exercise routines fitness enthusiasts can use to build muscle. Foods like high protein, low carb bars can also help in building muscle without contributing to unnecessary weight gain.

Some of the most effective strategies for building strength and muscle mass include:

  • Get back to basics –The bench press, shoulder press, deadlift, and squat are time-honored exercises for a good reason – they work. Incorporate these basic exercises into your routine, and you’ll soon begin seeing results. Also add classics like the chin-up and the row to your workout.
  • Gradually increase weight – A key reason why many exercise enthusiasts hit a wall in building muscle is that they try to ramp up weight too quickly. Don’t turn your workout into a competition with others. Do your lifts using a little less than your max weight for lifting in the rep range of your exercise. Slowly increase weight over time, and don’t add large amounts at one time. This slow burn will allow greater success in building strength.
  • Maintain balance to avoid injury – An injury will quickly put your bid to increase your muscle mass to a screeching halt. There are several ways to avoid injury, and one of the most effective is balancing your training. Make sure you do both pushing and pulling exercises to ensure your muscle development is even. Exercises don’t have to be balanced in one session, but it is wise to balance your exercises within the same week. Also, don’t forget leg day.
  • Work out standing up – When you work out while you’re standing, you’ll use more muscles and burn more calories. There are a number of great dumbbell exercises you can use in a standing position to increase your strength. The great thing about these exercises is that they work your core and your mid-section, too.
  • Consume plenty of protein – Protein is essential to building and maintaining muscle. Men and women trying to build muscle mass should consume one gram of protein for every pound of body weight each day. Spread the protein out over several small meals each day for maximum effectiveness. There are a variety of sources where exercise enthusiasts can obtain protein, but one of the best involves eating high protein bars. These bars are healthy, have high protein content, and many derive protein from sources other than animal protein. Animal protein can contribute to kidney stones, so obtaining protein from non-animal sources is a good idea if you’re stepping up your consumption of this nutrient.

With the right diet and exercise regimen, you can increase your strength and muscle mass, resulting in a healthier, more impressive body.

Promax Nutrition gives people who want better bodies the natural protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian snack bars.

Health and Fitness Goals for the New Year

2016 Goals

With the beginning of a new year, many people choose to undertake resolutions to bring a change in the coming days. With the winter temperatures keeping people under sweaters, blankets, and scarves, summer beach season seems almost like a lifetime away. However, a healthy mindset, combined with good nutrition and proper workouts, can get you ready for bathing suit season sooner than you know it. While working out, you also want to make sure you’re eating well. Having a protein bar after your work out can be helpful in helping your body reach full recovery.

Here are some tips and advice to help keep your health goals realistic and, most importantly, obtainable.

  1. It is so important to have realistic and practical goals. Before signing for an entire year contract at the gym, meet with a professional to discuss a strategy in order determine what are the most realistic goals to have. Once you have finalized what those goals are, establish the most sensible and safe way to achieve those goals.
  2. While many long-time gym members will complain about the high influx of new members during the first few weeks of the new year, they will also tell you about how the membership tapers off shortly after the beginning of the year. So, find a good gym buddy who will motivate you and whom you will motivate, and you can both be accountable for each other’s goals and successes.
  3. Using machines such as the elliptical, treadmill, and indoor bicycle can be fun and easy workouts, but they are not going to give you the extra push you need to reach your fitness goals. Take the time to rediscover strength training. It can add a new and exciting element to your workout, and most importantly, it will help build muscle as well increase your metabolism.
  4. Going to the gym five times a week and cutting out all unhealthy products may help you get closer to realizing your fitness objectives, but if it is leaving you sad, tired, and burned out, then it isn’t the best plan for you. Make sure that you are ending each week on a good note, and that you are still enjoying yourself while working out and eating right. A healthy balance of happiness is necessary to stay on track with your new healthy lifestyle.
  5. Treat yourself to a reward after achieving an accomplishment in your fitness plan. Whether that means a trip to the mall for some new clothes, a new iPhone, or a relaxing afternoon at the spa, rewards are extremely beneficial to keeping you motivated throughout your fitness journey.
  6. A solid fitness plan is only half the challenge in achieving a weight goal. Cutting out unhealthy foods and creating a good diet is another important component in weight loss. Alcohol, meat, sugars, and carbohydrates such as bread, rice, and pasta can all be causes of unnecessary body inflammation. Substituting these items for healthier options, such as lower carb energy bars, will help you more easily achieve your fitness objectives.

With these suggestions in mind, you can make this year one of the most successful, happiest, and healthiest ones yet. One way to make it even better is ensuring your fueled for the many busy and active days ahead with delicious protein bars from Promax Nutrition. Cheers to looking and feeling amazing in 2016!

Tips and Tricks for Pushing Through Workouts

Tough Workouts

With New Year’s just right around the corner, one of the most common resolutions people make is to get fit, shed the pounds they packed on over the holidays, and start living more healthfully. However, in just a few short months, over 95% of these people have given up on their New Year’s Day resolutions and gone back to their former habits.

Why do they give up? Because they start to feel pain and discomfort, and they do not feel like they can push any harder. Their muscles and bodies ache from exercising. They figure they can take a few days off from the gym to let their bodies rest. After taking a few days off, they go back to the gym, only to find they are losing their motivation. They do not feel like they can get back on that treadmill and walk another mile or do another set of weight lifting. Eventually, they end up talking themselves out of working out, with excuses like “It hurts,” “It takes too much time away from some other activity,” and so on.

The biggest way to avoid falling short on your New Year’s Day resolutions is to learn how to push through the pain and stay motivated. The old adage “No pain, no gain!” is entirely true. You have to remember that your body is going through major changes, and there are going to be muscle aches and pains. This simply means your muscles are becoming stronger. What can you do to keep motivated and push through the pain?

Tough Workouts

Listen to Your Favorite Music

While you work out, listen to your favorite tunes on your smartphone or music player. Your music selections can help push you along and distract your mind from the pain so you can reach your daily fitness goals.

Repeat a Mantra Over and Over

Pick a mantra you like, and repeat it over and over in your head if you find you are having difficulties reaching the end of your workout routine for the day. Select a mantra that motivates you and which keeps you going. You can even make one up.

Set Realistic and Daily Goals

One reason so many people fail their New Year fitness resolutions is because they do not set realistic or daily goals. Without goals, you will mindlessly wander through your workouts and quickly lose motivation.

Visualize How You Feel after a Workout

Think about how you and your body feel after completing a workout if you are considering stopping short of your daily goal. Most people feel a sense of accomplishment. Once you are done for the day, you can sit, relax, and do whatever you want.

Reward Yourself with a Healthy Treat

Make it a habit to reward yourself for reaching your daily goal with a healthy treat afterward, like a protein bar, energy bar, or fruit smoothie.

If you are looking for healthy bars to use as rewards after your workouts, you will find a wide variety of flavors available from Promax® Nutrition.

Getting Ready for Your First Weightlifting Competition

Weightlifting Competitions

Testing your strength against other weightlifting enthusiasts is an important milestone in the personal fitness journey of many men and women. In competition, all those workouts and energy bars pay off as you get to share your achievements with others and get the rush that comes from striving to be the best.

For first time weightlifting competitors, events may be intimidating, and there are many mistakes that new competitors may make that can result in embarrassment or injury. To make your first competition a memorable one for the right reasons, try these preparations for your debut event:

  • Know the rules – Weightlifting is a very detail oriented sport, and there’s little leeway for error at competition. Be sure you know your weigh-in and lift time, and be prompt. Also, be sure you lift according to the rules, and avoid lowering the bar until you hear the “down” command from the center judge.
  • Don’t compete until you’re confident – Lifting in front of judges and an audience can cause a bit of stage fright, especially among lifters who are unsure about their strength and abilities. Enter an event when you’re sure you are ready to compete.
  • Have and established training routine – Prior to a competition, you should have a steady diet and workout regimen. Just a few weeks before competition is no time to make major changes to your routine.
  • Be conservative in your initial lifts – Don’t overextend yourself or try to lift something heavier than you usually do. Ease your way into competition, and realize that it will take some practice before you start winning events.
  • Have the right attire – Not having the right attire not only puts you at risk of injury, it can also make you the object of derision among fellow lifters. Take the time to get the right shoes, belts, braces, and other gear you need to compete at weightlifting events.
  • Work with a coach – If you plan to lift competitively, working with a coach is strongly advised. Coaches can guide you through the mechanical aspects of a competition, ensuring that your form and technique are proper. They can also help you with the social aspect of competition, instructing you on proper etiquette during events. The weightlifting community is pretty tight-knit, so connecting with a coach who knows the ins and outs of competitions is a huge help.

Better coaching, a renewed national interest in fitness and increasing numbers of women participating in weightlifting is quickly growing this exciting sport. Competitive weightlifting is a great way to build your physical and mental strength, and make new friends and social contacts. Making a good first impression by hitting all the right cues on your debut event will go a long way toward helping you make the most of competitions.

Promax Nutrition gives people who want better bodies the protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian snack bars.  To learn more about Promax Nutrition products, check us out online.

Reasons Why You Should Change Your Workout Routine

Workout Routine

There are certain reasons why you might want to change your workout routine. It is important to not change your routines too often—otherwise, you will never receive the benefits of making the change in the first place. Most routines will provide the desired benefits, and changes are not always necessary as long as you do not have outrageous goals. However, there are times when a change is needed, such as:

  1. You change your goals. For instance, initially your goal was to lose fat, and now you want to build muscle. Adding weight training and replacing some, but not all, of your aerobic exercise routines will help start building muscle.
  2. You are getting bored with your routines. If you are getting bored, and it is affecting your motivation to exercise and train, a change could help reinvigorate your motivation. You might want to work with a professional trainer to create new routines that still address your goals and objectives.
  3. You have reached a plateau, and your routines are no longer working. It is worth mentioning, if you are just starting out, that it takes longer for your body to adapt and adjust, so it is essential to wait for a longer period of time, of about two months, before making any changes. If you have been working out longer, and your body and muscles have adapted to your routine, it could be time to consider a change.
  4. Something has occurred requiring a change. You may have injured yourself, your schedule has changed, or the weather has changed, and so on, forcing you to make a change to your routines. For example, you were in an accident and broke your leg. As a result, you are not going to be able to do some of your routines until your leg heals, but you should find others to do until it does heal.

These are the four most common reasons why you should change your workout routine. For most people, there should be no need to make changes unless their reason falls within one of these parameters. Rather, you should be patient and stick with what you are doing, as long as it is working and helping you reach your goals.

Keep in mind, changes are often subtle, so it may not look like you are getting any benefits from your current routines, when you are. One useful tip is to use a cloth or paper tape measure and record different body measurements on a weekly basis, like your hips, waist, chest, and so on. You might be surprised by the changes you notice when taking measurements. In addition, never, ever, under any circumstances, base your progress solely upon your weight, because fat weighs less than muscle. As your body starts shedding fat and building muscle, your weight can increase.

Additionally, changes to your eating habits and diet are highly recommended to help supplement your exercise and weight training goals. Your body requires additional nutrients, energy, and other vitamins used during your routines. This is why many people use energy bars, protein bars, and other such products, and incorporate them into their daily routines. To learn more about the nutritional benefits of using protein bars and related products, please feel free to reach out to us through our website.

The Importance of Proper Form and Posture

Proper Form

Nutrition, a proper sleep schedule, and keeping hydrated are all important elements of maintaining a healthy body. A good meal can go a long way, but sometimes you need to tweak it and add a protein bar or something similar to your day to boost energy. Just like you tweak your diet, you may need to tweak your form and posture while exercising, not just so you don’t hurt yourself, but also so that you get more out of your workout.

Importance of Posture

Poor posture is not only unattractive; it can also be bad for your health—and not just your back. The structure of your body was developed the way it was because it has a specific function. Yes, it allows you to do specific activities, but it also protects you at the same time.

Consider your rib cage. It is designed to protect your internal organs from injury. Since the human body is so amazing, it doesn’t just rely on the rib cage, but other elements as well. For instance, when you go into shock, your limbs get cold because your body senses an emergency and is diverting everything to your organs. Likewise, when you don’t use good posture, your organs may be facing unnecessary pressure. That means you aren’t going to get the right amount of oxygen, blood flow, and other things that your body is trying to do to keep you healthy.

When you exercise, bad posture leads to improper positioning of the organs, so it may not just be your back that you are straining. When it comes to exercise, proper posture helps your body evenly displace weights and pressure so that the areas you are trying to work on get the maximum benefit rather than causing injuries.

Importance of Form

Consider your posture to be the foundation of everything you do, and your form to be the management of all the details in between. When you work out and your trainer tells you to adjust your form, it isn’t just to be strict, but to make sure that you get the benefits you’re looking for. For instance, squats might seem easier when your knees turn inward, but, if anything, they need to be facing more outward. This allows the weight to fall where it needs to, rather than making your back and knees take all the pressure of the squat.

One common mistake that people make is locking their joints. This is dangerous for several reasons. For one thing, there are major arteries in those areas, so that if you lock your knees for too long, you may pass out or lose vision. At the very least, you’re putting an unnecessary strain on your heart. It also means that the weights or exercises you are doing are putting a strain on the joints rather than working the muscles.

Before your next workout, have a chat with your trainer. Ask for tips on improving your form and your posture in general. Every activity you do can benefit your body if your form and posture are correctly managed. And don’t forget to supplement your newly improved workout with a delicious Promax protein bar while you’re at it.

The Do’s and Dont’s of Staying Fit During the Holidays

During the holiday season, many of us put aside healthy habits in favor of rich traditional meals and sweet treats. This year, take a stand against overindulgence and stay focused on what your body needs most. Avoid overeating at parties by keeping yourself satiated all day long. Start by eating a proper breakfast, complete with plenty of water to stay hydrated. Then, right before the party, snack on fresh veggies and dip so you’re less likely to binge on sweets or calorie-laden cocktails. Don’t deprive yourself entirely, however: The holidays aren’t the same without a few of mom’s famous snowball cookies!

Part of staying healthy during the busy holiday season means keeping up with regular exercise. One way to stay motivated is by moving your workouts to the beginning of the day so you’re free to focus on last-minute gift shopping or food prep. Also, if you plan to travel this season and are worried about the trip cutting into your exercise routine, try non-conventional means of staying active, like taking the stairs or staying in hotels with gyms.

For more tips about making time for exercise and healthy eating during the holidays, check out the below tips from Promax. We make nutritious protein bars to fuel active lifestyles all year round. To discuss our energy bars and the quality ingredients we use, reach out via facebook at www.facebook.com/promaxnutrition . 

Staying Fit During the Holidays

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What Are the Benefits of High Intensity Interval Training?

High Intensity Interval Training

What would you say if we told you there’s an exercise routine that burns fat, strengthens your heart, and builds muscle all at the same time, and only takes fifteen minutes out of your day to perform? Before you start telling us to get out of town, let us tell you straight up that this kind of training already exists. It’s called high intensity interval training (HIIT), and it’s the kind of workout for which we designed our Promax Pro Series protein bars to be a perfect match.

If the thought of a short but super-effective workout routine piques your interest, read on to learn more about the many health benefits of high intensity interval training.

What Is High Intensity Interval Training?

The concept of high intensity interval training is a simple one – alternating between short bursts of high intensity exertion and periods of rest or less strenuous exercise. The most basic version of high intensity interval training looks like this:

  • Run as fast as you can for one minute
  • Walk for two minutes afterward
  • Repeat for 15 minutes

For anyone who has trouble fitting a good workout into their daily schedule, HIIT is an efficient and quick way to get some exercise. That said, high intensity interval training isn’t just for people with busy lives who need to take workout shortcuts. In fact, doing high intensity interval training has proven to come with great perks.

The Benefits of HIIT

When studying the results of high intensity interval training, researchers discovered the following health benefits:

  • Improves cardio health
  • Burns fat and calories
  • Builds muscle
  • Increases metabolism

 In other words, short HIIT workouts can achieve more results than an hour on the treadmill or lifting weights. Because high intensity interval training is about pushing the heart and body as far as they can go, high intensity interval training kicks the body’s repair cycle into high gear, meaning that for the twenty four hours after HIIT, it is burning fat and calories while also building new muscle and promoting the creation of natural growth hormones. Add that to the cardio strengthening that comes with the bursts of extreme activity, and it’s easy to see why high intensity interval training has become a popular workout choice for many.

How to Get Started with HIIT

Creating your own HIIT routine is easy: simply find some simple exercises that you can perform intensely for one to two minutes at a time, followed by mild activity or rest before starting again. High intensity interval training can include:

  • Running
  • Stair climbing
  • Jump roping
  • Swimming
  • Skiing
  • Rowing
  • And more

One thing to keep in mind with HIIT is that the less equipment you use, the better. Interval training is all about getting the heart going as fast as possible. Equipment like weights and exercise machinery can get in the way of getting the most exercise in the shortest amount of time.

Another thing to keep in mind with high intensity interval training: it’s hard work. Even though most routines only last for ten to fifteen minutes, the point is to push your body into the anaerobic respiration, where your body needs more oxygen than breathing is providing, so it starts relying on energy sources stored in the body to keep going. Don’t let the short timeframe fool you: This is real exercise and it will feel like it.

Promax Pro Series Helps Power High Intensity Interval Training

If you’re using high intensity interval training to get in shape, then you need to start paying extra attention to the amount of nutrients you’re putting into your body. Promax Pro Series energy bars have been precisely designed to provide the exact blend of macronutrients needed to power high intensity workouts, while leaving out all the preservatives, trans fats, and other fillers. When you need to know you’re getting just the right servings of carbs and proteins to fuel your training, you can trust Promax Pro Series to provide you with just that.

For more information about Promax or the Promax Pro Series, check out our product page or our blog.

How to Train Like an MMA Fighter

MMA Training

When it’s time to think of examples of impressive physicality, it’s hard to come up with a better example than an MMA fighter. They have strength, endurance, flexibility, and everything else one could hope to achieve with their body. So how do they do it? In this post, we’ll take a look at some of the ways MMA fighters train, and how you can use them to take your workout routine to the next level.

Start Training in Martial Arts

Unfortunately, punching a bag in your local gym alone isn’t going to make you an MMA-worthy fighter, nor will it give you the same level of workout and discipline training that the best fitness buffs want to achieve. On the plus side, however, it’s not hard to find a gym or dojo that offers classes in Brazilian jujitsu, taekwondo, judo, or one of the other popular martial arts. Taking martial arts lessons will give you practice at punching, kicking, and blocking with a partner, not to mention get you in touch with an instructor who can teach you proper technique and exercise discipline.

Increase Your Endurance Training

MMA fighters don’t just train to grow big showy muscles – they train to use those muscles for extended periods of intense physical activity. A good MMA fighter can punch and kick at near-maximum exertion for up to five minutes at a time. That takes both training for power endurance and aerobic endurance. To build up muscle power, adopt a routine of doing explosive exercises in intervals of 15-20 reps (or 30-45 seconds) for five rounds, with only 30 second rest times in between. Building aerobic endurance, on the other hand, means increasing the length of time you spend on cardio and/or integrating long runs into your exercise regimen.

Build Your Core

Having the strength to deliver a good, hard kick or punch comes from your core. If you want to get MMA fit, you’re going to have to go beyond just sit ups. Fit as many core-strengthening exercises as you can into your routine, with a focus on doing fewer reps with more weight. The more weight you lift, the stronger your muscles will get, even if you’re doing fewer reps than you were before.

Go for Strength over Bulk

If you put a bodybuilder next to an MMA fighter, chances are the MMA guy is going to look less bulky. Don’t let that fool you, though – MMA fighters may not always have the physique of a young Arnold Schwarzenegger, but that’s because they know that muscle size and muscle strength do not always have a 1:1 correlation. Your muscles will grow bigger as you exercise them, but following an MMA regimen focuses on strength, endurance, and overall muscle development, rather than just achieving maximum muscle tone. Stick to exercises that are about building strength, not the ones that just puff you up.

If you’re going to train like an MMA fighter, then you need a healthy source of protein to power your workouts. Promax energy bars are the perfect source of protein and nutrients for building strength. For more information, feel free to visit our product page.