Increase Upper Body Strength with Jillian Michaels’ 2 Push-Ups Styles

Plyo Push-up
Start in your usual push-up position. Slowly lower yourself to the floor. With an explosive burst, exhale and push yourself up, bringing your hands off the floor and clapping them together. Land in the push-up position and repeat. The plyo (for plyometric) push-up increases muscle power by adding extra difficulty.

Close-Grip Push-up
Start in a push-up position but keep your hands directly under your shoulders instead of out to the side. Your legs should be extended straight out behind you, your feet slightly apart, so you are balancing on the balls of your feet as well as your palms. Keep your elbows pressed firmly against your torso as you slowly lower yourself down. Exhale, press back up to the starting position, and repeat. This close-grip push-up places more emphasis on your anterior shoulder muscles and triceps as well as your chest.

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July 1, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. 1 comment.

10 Weight Loss Tips

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From Men’s Health, go to link to see their reasoning:

  1. Weight yourself often
  2. Turn off the TV
  3. Pray (religous men are more active than non)
  4. Beware of tastebu betrayal
  5. Snack on almonds
  6. Grab the day (summer days easier to loss weight)
  7. Cereal for lunch
  8. Accupuncture
  9. Eat diary
  10. Gamble on your weight loss

August 29, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Interesting Articles, Weight Loss Tips. Leave a comment.

Push Ups and PX90

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I started the PX9o today.  I did the chest and back routine.  It was good, got me sweating (or maybe that was the 30degree plus weather).  Lots of pushups, different variations, which was a nice change up.  Remember, you can look like this with pushups!

August 16, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Male Perspective, Weight Loss Tips. Leave a comment.

10 Reasons I’m Not Losing Weight

I read this a few days ago at work.  Some are true for me.  Read the list with details here.

  1. I skip sleep to work out in the AM.
  2. I don’t eat enough veggies and fruit.
  3. I crank the AC.  (Who knew?)
  4. I eat large meals after (longer) workouts.
  5. I like (ok, need) quick fixes.
  6. I’m shooting for 10lbs rather than 25lbs.
  7. I eat chocolate/drink wine because “it’s good for me”.
  8. Water-rich diet involves drinking the water, not eating the water!
  9. I drive when I could walk.
  10. I don’t eat potassium-rich food.

August 12, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Interesting Articles, Weight Loss Tips. 4 comments.

6 Habits to Chisel a Solid 6-Pack – Men’s Health

woman-six-pack-abs

By Bill Hartman, click here to read Men’s Health “6 Habits to Chisel a Solid 6-Pack“.  Here is the overview:

  1. Wake up to water (like my post here!)
  2. Eat breakfast everyday (like my post here!)
  3. As you eat, review your goals…
  4. …and then pack your lunch
  5. Exercise the right way
  6. Skip the late shows (like my post here!)

August 12, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Diet, Exercise, Fast Food, Interesting Articles, Recipes, Weight Loss Tips. 2 comments.

JT – More Proof For Push-Ups

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Hello Everyone,

My name is JT…I am the boyfriend of IWMSB.  I was asked to do a post for the blog…so I decided to write one about a wonderful exercise called “push-ups”.  IWMSB has written a couple of posts with some information regarding push-ups and I just wanted to reinforce the fact that push-ups can really be an effective part of any workout routine.  I have included them in my workouts for the past 5 years.

I needed an exercise routine that I could complete in 45min to an hour and be able to do it every second day.  I figured that my legs would benefit from the biking I do…so I focused my exercise days on my upper body…  I decided on three exercises…the push-up, the dip, the bicep curl and occasionally tri extensions.  I thought it would be interesting to challenge myself with the amount of time and number of “reps” during the routine…trying to reduce time while keeping “good form” during “reps” as well as the reduction of recovery time between sets. 

In the Beginning…

  • 2 sets x 35 standard push-ups
  • 2 sets x 10 dips (in between two chairs knees bent)
  • 2 sets x 35 standard push – ups
  • 2 sets x 7 bicep curls (hammer to palm up) (20 lbs)
  • 2 sets x 30 standard push-ups
  • 2 sets x 8 dips
  •  2 sets x 7 bicep curls (hammer to palm up) (20 lbs)

I would complete this exercise in that order in an hour

 Currently…

  • 7 sets x 50 standard push-ups
  • 4 sets x 12 dips (knees bent at 90 degrees)
  • 1 set x 50 push-ups (arms slightly extended forward)
  • 4 sets x 8 bicep curls (hammer to palm up) (50lbs)
  • 2 sets x 50 push-ups (feet raised on exercise ball)

I complete this in 40-45 min

August 10, 2009. Tags: , , , , , , , , , , , , , , , . Diet, Exercise, Male Perspective, Weight Loss Tips. 1 comment.

Changing My Resistance/Weight Routine (Again)

2001-07-12

I got the new September issue of Oxygen today and just in time.  I was looking for a new back routine and voila! it was in there.

New Weekly Routine

Monday: leg/butt

  • step up, squat, lunge, dead lift (do a set of each, repeat 2 more times)
  • calf raise, leg extension, leg curl (do a set of each, repeat 2 more times)
  • single leg press, double leg press (do a set of each, repeat 2 more times)
  • cardio: 20min HIIT elliptical or treadmill

Tuesday: back, arms

  • assisted pullup, wide grip pulldown, (wide grip if I can) cable row (do a set of each, repeat 2 more times)
  • wide grip barbell curl, seated alternating dumbbell curl, hammer curl (do a set of each, repeat 3 more times)
  • tricep kickback, lateral raise (do a set of each, repeat 3 more times)
  • cardio: 20min HIIT elliptical or treadmill

Wednesday: chest and abs

  • incline chest press, incline chest fly (do a set of each, repeat 3 more times)
  • pushups (do sets of 25 to exhaustion)
  • Captains chair, back extension (do a set of each, repeat 2 more times)
  • 20 of each: cruch, reverse crunch, double crunch, obliques, toe tappers, bicycle, leg ups
  • cardio: 20min HIIT elliptical or treadmill

Thursday: Monday again

Friday: back and arms (day 2)

  • barbell bent-over row, back row, reverse grip lat pulldown (do a set of each, repeat 2 more times)
  • wide grip barbell curl, seated alternating dumbbell curl, hammer curl (do a set of each, repeat 3 more times)
  • bent over lateral raise, cable lateral raise (do a set of each, repeat 3 more times)
  • cardio: 20min HIIT elliptical or treadmill

Saturday and Sunday

  • Do at home cardio.  Train for my 5K.  Play some sports.  Relax.  If I want to do weights do light home routine that hits all body parts.

August 4, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. 1 comment.

Dear Diary

August 4, 2009

Dear Diary,

Good day today.  Hard workout, did internal training on level 14 (I used to do level 6) and did some good leg work.  I ate well as well.  Kinda lax today at work, and it was long.  I did make teriyaki pineapple (lean) meatballs over rice for dinner.  Yay, crockpot!

Breakfast: the usual

Snack: The Zone bar

Snack: 1/2 turkey sandwich, carrots

Lunch: The Zone bar, 1/2 turkey sandwich, carrots, tomato and olive salad

Dinner: meatballs and rice, choc milk, few berries

Snack: maybe a protein shake, berries

Tuesday

August 4, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Recipes, Weight Loss Tips. 2 comments.

Meet Tosca Reno

tosca

If you are interested in meeting Tosca Reno and listening to her give a talk, author of The Eat Clean Diet and Eat Clean Diet Workout and you are near Toronto on August 22nd, come to the CAN-FIT-PRO.  Check here for details!

the_eat-clean_diet

diet

August 3, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Celebrity, Diet, Exercise, Weight Loss Tips. Leave a comment.

Dear Diary

August 3, 2009

Dear Diary,

Hello!  It’s been a few days since I posted.  It’s the long weekend in Canada and I went with family to visit my hometown – no internet up there!  I ate a lot but mostly healthy except for the few chips and desserts (KFC today one the drive back to Toronto).  I did get a lot of activity though.  I did some pushups and crunches Saturday morning.  I played catch and baseball, went for a hike to an old mining town, played Wii Sports, and frisbee.  I also cleaned and cooked, which we all know is exhausting.

On Friday my bf and I stopped to go to Eagle’s Nest, atop a Canadian Shield cliff.  Beautiful view (first pic).  On Saturday my family (aunt, cousins, bf, mom, brother, 10 month old baby) went for a hike up at 500ft trail to the top of a 1500ft “hill”.  The trail was steep and we had to stop to catch breaths.  But there was amazing views to be had.  The town and mines were abandoned in 1920.  All that is left is foundations to buildings, a tunnel at the base and 3 very large open pit mines at the top of the mountain.  It was beautiful and quite the workout. 

Aug 2009 008

 

The open pit mines were filled with water.  The water is really deep, so you can’t sense how deep the mines were.  People were jumping into the water!

Aug 2009 023

August 3, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise, Fast Food. Leave a comment.

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