Pushups may not be the fanciest or most complex of exercises, but there’s a reason that they’re a part of every workout routine that’s worth its salt. Pushups are the meat and potatoes of bodybuilding, the hearty staple around which everything else is built. Another thing they have in common – they come in a surprisingly wide variety that belies their reputation for being plain and boring. So, if you’re looking to build upper body strength, grab yourself a protein bar and start working these pushup routines into your workout.
This is the basic pushup that everyone knows: lay down on the ground with your palms flat on the ground and lined up with your shoulders, then use your arms to lift your body off the ground. It’s a simple and unglamorous exercise, but it works – a standard pushup works out your shoulders, chest, triceps, and core, all at the same time.
Assume the standard pushup position, but with your hands formed into a fist and your knuckles lying on the ground. When you lift up, hold the position and bring your right knee up to your left elbow. Hold for a few seconds, then bring your leg back and lower yourself to the ground. Repeat, switching which leg you stretch each time.
This variety of pushup works your abdominals, hip flexors, and back through body rotation, as well as giving your chest and triceps the same workout they’d get from a standard pushup.
These are the same as standard pushups, except your hands are spread out further from your shoulders in a wider stance. By moving your arms wider, you’ll force your chest muscles to do the majority of the work, giving your triceps and shoulders an incredibly great workout. If building upper body strength is your main goal, then wide-grip pushups should absolutely be a part of your bodybuilding routine.
Perform a set of ten pushups with your left leg held up in the air. When you’re finished, do another set of ten, this time with your right leg held up. Just like the wide-grip pushup changes the muscle groups that get the brunt of the workout, single-leg pushups focus the workout on the upper body and core, which makes them a great strength-building exercise.
Assume the standard pushup position, but with your knuckles flat on the ground instead of your palms. Lift up, then lower your chest to your left knuckle. Lift up again, then lower your chest to your right knuckle. Repeat for a full set.
The benefit of triangle pushups is that it forces one arm to bear a heavier load, building up the muscles in that arm faster. The change in body angle also causes more muscles to be stimulated, working out muscle groups that standard pushups can miss.
Ready to get started with your new pushup routines? Then you’ll need plenty of protein to power through your workout. Promax Nutrition protein bars are made from only the healthiest ingredients, and include none of the high fructose corn syrup, trans fats, or artificial sweeteners included in lesser protein bars.
Women may not always go straight for the weights when they enter the gym, especially if there are sweaty, burly dudes taking up too much space in front of them while they work out.
But, weight lifting and strength training are crucial for women to build muscle and strengthen their bones… That’s why creating a regular routine and establishing workout goals for yourself can be so rewarding!
But, we understand that diving headfirst into working out can be intimidating, especially if you’ve never done it before, so here are six tips you can follow to make your workout a success.
- Always Warm Up: One of the best ways to hurt yourself during your workout is by jumping straight into your weight lifting without stretching and warming up your body. By warming up first, you increase your circulation and improve your range of motion, which readies your body for whatever you might put it through later.
- Perfect Your Form: Another sure way to injure yourself is to go about the weight lifting process all wrong. And it’s understandable – sometimes you might be in a hurry and want to go through your whole routine, feel the burn, and get out of there without much thought. But this could lead to disaster – some studies have even shown women to be at higher risk for workout injuries than men. If you aren’t sure how to follow proper form, check with a trainer before continuing your workout… better safe than sorry!
- Pay Attention to Your Body: When you’re targeting specific muscles in your workout, be sure you’re feeling the burn in those muscles, not elsewhere. Also, realize that when your body has had enough, you have had enough. There are always more days and more workouts ahead of you, so pace yourself and enjoy the knowledge that next time you work out, you’ll be able to push even harder.
- Start Small: The best way to avoid torn ligaments, tendinitis, or excessively sore muscles and connective tissue is to gradually work your way into tougher routines. You may want to put everything you have into your first work out, doing as many reps and sets as you can at the highest weight your body can manage, but you may not be doing yourself a favor by doing so. Instead, start with weights you know your body can handle, and increase them over time.
- Take a Break: You may start wanting to spend every waking moment weight training, but it’s wise to take strategic breaks. Ideally, weight training should be performed 3 days a week. It’s best to put around 48 hours between working out each muscle group. And during that 48 hours, you’re guaranteed to feel that awesome soreness that indicates your muscles are becoming firmer, stronger, and more toned.
- Don’t Give Up: Working out with weights on a regular basis can sometimes feel like a full-time job, but don’t let it stress you out. Working out isn’t an obligation – it’s a gift you’re giving to yourself that pays off with a better, stronger body. When you aren’t lifting weights, spend time on the other days of the week performing cardio exercises. That way, you’ll begin seeing the results you want!
The grocery store can be a wholly confusing place. Between the florescent lighting, crowds, thousands of packaged foods, and maintaining a budget, is it any wonder than people at the grocery store can give up and pick whatever seems easiest?
But not you. You’ve reached your “I’ve had it!” moment and decided to dedicate yourself to improving your body.
You’ve decided to go hard at the gym and earn that hard body… and that requires putting down the ham at the grocery store, too. See, when people make the decision to improve their health, some will totally clean up their diets. Others will spend too much time in the gym and simply attempt to eat “better.” While commendable, this loose commitment can be a fitness killer: while improvement is always a worthy goal, without a solid knowledge base and a firm promise to yourself to do your best, it’s a recipe for failure.
You don’t know what the best foods are or what to cut. While you can follow If It Fits Your Macros principles the best way to reach speedy results is to prioritize putting whole, nutritious foods in your face-hole.
If you’re craving: processed deli meat, fatty ground beef, chicken with skin
Deli meat is known for being made up of low-quality fillers to keep prices low and chemicals to keep it from going bad during the months it sits in the case. Most of the tastiest varieties derive their taste from added sugars and sodium, like “honey roasted” or “maple smoked” flavors.
Eat this: Steak is full of saturated fats that are shockingly okay while you’re bulking.
If you train with weights and eat a diet heavier in fat, you’ll have more testosterone available to lift heavy. Be careful to consume only 15 percent of your total calories as saturated fats, and avoid all trans fats.
Oysters are an awesome happy hour snack. These salty mollusks are a little on the pricey side, but they’re a great splurge if you want some zinc in your diet. Zinc sparks hormone production, and studies show that giving athletes a zinc supplement for four weeks prior to exhaustive exercise increased their testosterone post-workout. Other foods high in zinc are chicken liver and pumpkin seeds.
Chicken with skin adds extra fat and no extra nutrients. A better option to pump up the flavor on your lean bird is to marinate your skinless chicken breast or cutlets in a low-sugar marinade for a budget-friendly protein bomb.
If you’re craving: ice cream, candy bars
Eat this: Greek yogurt has a higher proportion of protein than other kinds of yogurt, because it’s made by straining the extra liquid and carbs from them. It also has a large amount of casein, a “slow-digesting” protein that slowly releases amino acids into the blood. Loading up on Greek yogurt usually increases protein synthesis by 22 percent during the night. Avoid the flavored iterations, which include buckets of unneeded sugar, and sweeten with a tablespoon of natural honey instead.
We’ve been told that the Promax LS Chocolate Almond bars taste almost exactly like Payday candy bars, but with 18 grams of protein to keep you full, no artificial sweeteners, gelatin, or maltitol. Same story with our Promax LS Chocolate Mint bars and a certain well-known slim cookie only sold by little girls’ clubs.
If you’re craving: red wine, orange juice
Drinking your calories rarely leaves you sated, and never provides the nutrients and fiber found in the whole, natural ingredients. OJ is made with tons of added sugars that are less than optimal for your skin or your dream body.
Have this instead: The skin in red grapes contain resveratrol, which is a chemical that act as antioxidants in the body. They inhibit the conversion of testosterone into estrogen, which is important for anyone wanting to increase lean mass. While found in red wine, the resveratrol is much higher in whole grapes.
Grapefruit is the perfect vehicle for some vitamin C. It burns fat, improves function of the metabolic system, and reduces levels of insulin, regulating fat metabolism. Half a grapefruit has 40 mg of vitamin C. Adults recommended to have 65 – 90 mg per day, with the upper limit of 2000 mg/day.
If you’re craving: time to go to the gym and don’t want to cook
Have this instead: one of our many Promax bars, which are carefully formulated with simple, nutritious ingredients and plenty of protein to keep you full between workouts. For more information about Promax, check out our product page or our blog.
This is the second part to a series on eating great, healthy meals when your wallet needs some help. If you haven’t seen part one, you can read that here.
Read on to see how you can feed yourself several meals for cheaper than the price of one burger with fries.
- Cut the empty calories.
You already know that you should be drinking eight glasses of water a day. Filtered tap water is essentially free in dollars, and it is free in calories. Crave it and save it. If you don’t love the taste of plain water, add a squirt of lemon or infuse a pitcher with fruit, herbs, edible flowers, or even vegetables for a refreshing beverage.
- Stop spoilage.
When you toss bad food down the garbage disposal, you might as well be tossing your paycheck down there, too. Keeping an organized fridge and freezer will avoid letting food spoil. One system is to label your leftovers with masking tape marked with the date on the container. When you cook in bulk with the intent of freezing, you should package foods in amounts you’ll actually use, like individual turkey burgers or mini-pans of lasagna.
- Embrace Meatless Monday.
We’re not saying you need to go full-on vegetarian, but the occasional meal as an herbivore is a budget-friendly way to save calories and cash. Quinoa, freekeh, brown rice, and lentils are all protein-packed grains that you can get for just a few bucks, and black beans will improve just about any meal. If you just can’t get down without some meat with your potatoes, you can consider cutting the amount in half and subbing in some grains or veggies to bulk up your meal and stretch your dollars. One of our favorite recipes uses ground turkey, organic salsa, and cubed zucchini to create huge quantities of taco fillings.
A photo posted by Tori Cooper (@gringaliciousblog) on
- Shop the sales.
It’s probably not news that you should consider getting store rewards cards and shopping the ads. What you may not know is that some stores do double-coupon days where they’ll multiple your savings. These usually aren’t advertised, but it’s enough to find out after a quick phone call.
Grazing on generics will also save you some cash. Store brands can save you up to 25 to 30 percent of what national brands cost, and many are produced in the same facilities and with the same ingredients.
- Buy Promax bars for a boost that will keep you going from noon to night.
Snacking and cravings are inevitable. While some will advise for you to avoid buying treats, that’s a clear roadmap to a discouraging binge. Really, snacking is all about making informed choices and buying proper alternatives. We’ve been told that some of our Promax bars taste like candy bars—but they’re actually lower in sugar, gluten free, and with very few grams of carbs. They’re also packed with protein to fuel great workouts and even work as meal replacements or supplements. For more information, check out our blog.
Sources: http://www.thekitchn.com/10-smart-tips-for-eating-healthy-on-a-super-tight-budget-reader-intelligence-report-211182, https://blog.myfitnesspal.com/18-hacks-for-eating-well-on-a-budget/, http://money.usnews.com/money/blogs/my-money/2013/04/02/how-much-food-does-the-average-american-waste
Who says you have to be wealthy to eat right?! While fast food companies would love nothing more than to perpetuate the idea that a burger is cheaper than a filling, home-cooked, colorful meal, it’s a flat-out lie. With a little planning and some time, you can make beautiful, healthy meals for much cheaper than going out.
Read on for tips on how to get lean and mean while you watch your wallet get fat and happy.
- Stock up in season.
In-season produce is a better decision for a lot of reasons: it’s cheaper, for one thing. But also, when you’re buying at peak season, the fruit is more likely to be grown on this side of the equator—so it’s fresher, requires less resources to get to your grocery store shelves, and is at peak nutrition!
If you find a great deal, buy extra and preserve it. Freezing is by far the easiest option, and is nutritionally very similar to fresh produce. Otherwise, it’s a bit retro, but canning is a great way to store food that would otherwise be long-spoiled. Dehydrating is great if you want to make your own fruit leather or jerky, too.
- Plan, prep, and portion in advance.
Set aside time each week after grocery shopping to prepare whole foods in advance. This may mean dicing onions, prewashing lettuce, divvying up one-ounce portions of nuts, or baking some sweet potatoes so they’re ready to go. Having ingredients ready to go makes cooking a snap no matter the recipe, and decreases your chances on running to the local fast food place when laziness strikes.
- Don’t be scared of cheaper meats.
If you’re bulking on a budget, a Crock Pot might be your new best friend. You can throw just about any combination of meat + liquid + spices into the slow cooker, let it do its thing for a few hours, and open the lid to find a delicious meal waiting for you. Bone-in, skin-on, organ meats are all usually more flavorful than other meats and are almost always cheaper, too. The so-called pork butt (which is actually shoulder) can be tossed into a slow cooker with some barbecue sauce and then shredded into sandwich meat for as little as $2 per pound.
- Eat your leftovers.
The average American wastes 25 percent of food and drinks they purchase. For a family of four, this could mean throwing anywhere from $1,365 to $2,275 directly into the garbage every year.
Leftovers don’t have to be dreary! Gone are the days of Jello-mold salads or mystery casseroles. Repurpose leftovers into new meals by giving them new life. Doubling or tripling recipes is an awesome way to use up all your fresh ingredients in one go, and saves you time on having to cook again.
One of our reader’s favorite leftover is rotisserie chicken. Linda writes, “I live alone and can’t eat a whole chicken by myself, but it’s such a cheap option that I hate to waste it. I realized that the chicken is fantastic the next day shredded into taco meat, thrown into a breakfast scramble, or topping a spinach salad. My creativity has saved me a mint!” `
This is part one of a series on eating great, healthy meals for as little as possible. To read the rest, find part two here. For even more information, check out our blog.
Sources: http://www.thekitchn.com/10-smart-tips-for-eating-healthy-on-a-super-tight-budget-reader-intelligence-report-211182, https://blog.myfitnesspal.com/18-hacks-for-eating-well-on-a-budget/, http://money.usnews.com/money/blogs/my-money/2013/04/02/how-much-food-does-the-average-american-waste,
Everybody seems to know about vitamin C. For years, it has been considered the answer to many different health problems. Many other vitamins have become popular too, but the powerful vitamin D has been largely ignored!
What you should know is that vitamin D is important for your well-being too. In fact, you’d be surprised how many different ways it can keep you in good health.
Here’s what Vitamin D helps you do:
Fight off disease
As a kid, you may have enjoyed being “sick” enough to miss school and stay home all day. But, other than that, no one enjoys getting sick. On top of having to miss work, you feel just plain horrible.
Luckily, vitamin D helps your body fight infections and diseases, including:
- Colds and the flu
- Multiple sclerosis
- Inflammatory bowel disease
Vitamin D can also help with fatigue for those who are deficient. So, if you’re feeling tired and sore all of the time, you may want to have your vitamin D levels checked!
Keep your bones strong
It’s pretty common knowledge that calcium helps slow the rate of bone loss, but did you know that vitamin D helps with calcium absorption and helps prevent osteoporosis?
So, next time you’re taking a calcium supplement, grab some vitamin D too.
Avoid cardiovascular problems
According to the CDC, approximately 610,000 people in the United States die of heart disease every year… That’s 25% of all total deaths, making it the leading cause of death in the country!
You probably already know that factors like high blood pressure and high cholesterol are among the main risk factors for heart disease, but did you know that a vitamin D deficiency can increase your risk as well? Once study performed by Dr. Joseph Mercola even showed that a vitamin D deficiency increased the risk of heart attack by 50%!
Plus, vitamin D deficiency has been shown to increase the risk of congestive heart failure, strokes, and peripheral arterial disease.
Those aren’t problems that should be taken lightly! That’s why it’s so important to get your recommended dose of vitamin D every day to avoid heart disease (along with eating healthy and exercising, of course!).
What’s the best way to get vitamin D?
Sure, you can get vitamin D from certain foods. But the best way to get it is by simply stepping out into the sunlight!
For best results, head outside in the sun for less than 30 minutes between the hours of 10AM and 3PM. Just make sure you don’t get too much sun – figure out the proper sun exposure time for your skin type, or you could get a nasty sunburn and increase your risk for skin cancer!
If you’d rather get your vitamin D a different way, you can try these options:
- Vitamin supplements
And remember – if you’re looking to keep your body healthy and stay fit, consider adding delicious Promax protein bars to your diet! For more information about Promax, check out our product page or our blog.
Go to your local heath food or supplement store, and you’ll likely find a large section full of different protein powders. Whey protein. Soy protein. Rice protein. Hemp protein… The list could go on and on! And many of these products are wildly popular, especially among workout and health enthusiasts.
But maybe you’re thinking… why do people care so much about consuming protein anyway? What’s so great about it?
Well, lots of things! Here are 4 ways consuming healthy protein benefits your body:
1. Build muscle
Know what muscle tissue is mostly made of?
…You guessed it. Protein!
Consuming protein regularly means that you’ll be able to build muscle faster and get stronger. So, go ahead – work out and consume your daily recommended amount of protein, and get ready to show off those toned biceps!
2. Reduce hunger
No matter how strict you are with your diet, chances are, you fall victim to cravings sometimes. Candy. Cake. Sodas… All of the unhealthy foods are so tempting!
To help reduce the hunger that might send you diving in the pantry for a high-sugar, high-carb snack, consider increasing your protein intake. Doing so will likely help you stop overeating by making you feel fuller for a longer amount of time.
And remember, if you’re still hungry after adding more protein to your diet, it could be because your fat intake isn’t high enough or your carb intake isn’t correct. Try to make the healthy adjustments that work best for your specific needs!
3. Get rid of belly fat
The fact that protein curbs hunger isn’t the only way it can help you lose weight. Many studies have shown that getting 10g of essential amino acids from quality protein at every meal is associated with a lower amount of belly fat!
4. Better your brain
As far as organs go, the brain is pretty important. After all, having a healthy brain means you can think clearly, learn new things, and more!
The great thing about protein is that it promotes healthy brain function. That’s because protein consumption provides the brain with critical amino acids.
But maybe you’re wondering…
How can I get the protein I need?
If you’re not sure how to get your daily recommended amount of protein, try these foods:
- Lean meat
- Promax protein bars (we even have options with lower sugar!)
- Lemon drop protein bites (See our recipe here!)
As you can see, you’ve got quite a few options, regardless of whether you’re a meat-eater, vegetarian, or vegan. Whatever protein source you choose, keep in mind that calories still matter, so you don’t want to overdo it. And check with your doctor before you make any major dietary change – you may have certain needs that should be taken into consideration.
For men and women who spend most of their time weight training and building muscle, there are several neglected areas of the body often overlooked. The reason these areas go overlooked is often from a lack of understanding about how they are essential for a complete body workout. In addition, many people tend to edit their workouts to just those muscle groups they are currently focusing on developing, like the abs, buttocks, and chest muscles.
Rather than wasting time, why not spend it working on the areas you often overlook?
Calves: Do you have a large upper body and chicken legs? This is because you are not spending time developing calf muscles. Incorporate some calf training into your regular routine and, before you know it, your legs will be just as popping as the rest of your body.
Forearms: The forearms typically get overlooked because people tend to use lifting straps. Leave the lifting straps out of your routine to get your forearm muscles building. In addition, add some wrist flexion and extension exercises to your routine.
Rear Deltoid Muscles (Rear Delts): Overlooking the rear delts can lead to problems later on. As your chest and abs increase in size, it causes your back to appear rounded and misshapened. It can also lead to problems with bad posture and other back problems. To avoid these issues incorporate some rear delt exercises as part of your upper body workout routine.
Hamstrings: Granted, your hamstrings do get some work with leg extensions and squats, but this is only minimal because the primary muscle groups these exercises help are the hips and thighs. Neglecting the hamstrings could lead to problems with your knees later down the road. Several hamstring exercises not only help build this muscle group, but also benefit the lower and middle back and glutes.
When you include these often missed muscle groups into your regular routine, you are sure to have a more balanced and even body. In addition to these muscle groups, one other type of workout most people who focus on weight training do not get enough of is cardio workouts.
Whether you are focused more on weight training or want a balanced, yet fit body, cardio is an essential part of physical fitness. The amount of cardio you require depends on your goals and could range from 3 to 7 times a week. Fitting in cardio workouts is not difficult, and you can even complete cardio on the days you work specific muscle groups.
To keep your energy levels up while you are working out, grab a workout bar or healthy energy bar. For more information about protein and energy bars in a wide variety of flavors, shop online at Promax® Nutrition today.
There’s no doubt about it – your basal metabolic rate decreases with age. While that’s probably not the best news you’ve heard today, you’ll be happy to know that there are several things you can do to speed it up a bit!
Here are 7 easy ways to boost your metabolism:
1. Eat all day long
Now, don’t get us wrong – we’re certainly not telling you to eat lots of unhealthy food throughout the day. But what you should do is avoid the traditional “3 meals per day” and instead opt for more frequent, smaller meals.
Whatever you do, don’t skip meals – especially breakfast! Not only will skipping meals slow your metabolism down – it can also cause your blood sugar to drop and make you more likely to binge-eat later in the day.
2. Get enough sleep
Feeling guilty about pressing the snooze button? If so, you’ll be glad to hear that skipping an early morning workout to sleep in may help boost your metabolism!
So get some rest, and then…
3. Do short workouts throughout the day
Instead of doing one long workout, try breaking up your exercise routine into several smaller workouts and spreading them out during your day. For example, try to fit in several 15-minute workouts if you can – it’s a great way to spend your breaks at work!
4. Grab a healthy caffeinated drink
The key word here is “healthy” – that means no sugar-filled sodas!
Instead, reach for some tea or coffee (drinking it black is the healthiest option). Since caffeine stimulates your central nervous system, it’ll give your metabolism a nice boost while helping you stay awake and focused at work!
5. Make sure you’re getting enough vitamin D
Research has shown that the vast majority of Americans do not get enough vitamin D. This is alarming because vitamin D doesn’t just help you avoid heart disease and other health problems – it gives your metabolism a nice boost!
In fact, the University of Minnesota studied vitamin D’s effects on the metabolism by testing two groups of people. The group that added 1000IU of vitamin D to their diets (as opposed to the other group that added no vitamin D to their diets) ended up losing 5 pounds in 11 weeks because of the way vitamin D helps the metabolism!
So, get some vitamin D by stepping outside for 30 minutes (or less, depending on your skin type and specific needs) or eating some fatty fish like salmon or tuna.
6. Drink enough water
If you’re dehydrated, you may burn fewer calories. For best results, aim to drink 8 or more glasses of water every day. Yes, it’s a lot of water, but the results are worth it!
7. Get your protein
Eating protein boosts your metabolism because your body has to expend a lot of energy to digest it properly. But you have to eat quite a bit of protein for this to work, so aim to consume some kind of protein at every meal. Your body will thank you!
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.