barbellsandbeakers:

I’ve gotten a lot of asks lately around the same vein of “How did you get over your fear of weight lifting?” or “I’m afraid of the weights!” or anything of that nature. So I’ll give a little detail, as I’ve clearly decided studying needs a 10 minute hold ;)

I used to be TERRIFIED of the weight…

acciohealthyme:

Some gyms don’t have Power Racks. Instead they have Smith Machines which look like Power Racks, but with a fixed bar. Some people will tell you the Smith Machine is safer than free weights since the bar can’t fall on you.

Well this isn’t true. You can get injured using the Smith Machine. And although you’re using a bar, it’s a machine. Meaning you’ll get subpar results compared to free weights. Here are 10 reasons you shouldn’t use the Smith Machine.

1. False Sense of Security. You’ll tend to take more risks on the Smith Machine because the barbell is fixed. Putting on weights you might not be able to lift yet since you can stop it more easily anyway.

The Smith Machine isn’t as safe as it looks. You can injure yourself if you don’t watch what you’re doing. Read this story & watch this video for examples of Smith Machine accidents.

2. Unnatural Movements. On a free weight Squat your body goes down in an arched path. Smith Machines force your body into fixed, unnatural movements patterns. This can cause injuries, especially with heavier weights.

New generation Smith Machines — like the Jones Smith Machine — try to solve the problem by allowing 3D movements, including front & backward movement. But they’re still machines with drawbacks. Read on.

3, Knee Injuries. Knee pain from the Smith Machine is common. It forces your body into fixed movements patterns and places shearing loads on your knees. And it’s hard to position yourself correctly under the bar.

• Feet Position. Feet too much under the bar: more knee flexion and knee stress. Feet too much forward: more knee stress because they want to slide forward and your lower back gets in a weak position.
• Hip Extension. You’ll tend to lean against the fixed bar, causing less hip extension. Your hamstrings — knee stabilizers — will shut down. More shear force on your knees and thus more risks of ACL injuries.

4. Lower Back Injuries. The fixed bar tends to make you rest against it and the Smith Machine forces you into unnatural movements patterns.

• Lower Back Stress. You’re pushing your spinal erectors & neck muscles more against the bar. More back stress, especially with heavier weights.
• Lower Back Rounding. Feet too far forward puts your lower back in a weak position and will tend to make your lower back round.

5. No Balance. The Smith Machine balances and stabilizes the weight for you since its bar is fixed. You won’t strengthen your stabilizing muscles or improve balance & coordination. Things you need for daily activities & sports.

6. Less Strength. All exercises become easier and less stressful since the Smith Machine balances the weight for you. You won’t get as strong. Expect to lift less weight when switching to free weights.

7. Less Muscle. If you aren’t making gains: switching to free weights will often make you break that plateau. Free weights force you to balance the weight, making the exercise harder on your body. Bigger adaptive response.

8. Muscle Imbalances You only build strength in 1 plane since the bar is fixed. This causes muscle imbalances and increases the risks of injuries in the other undeveloped planes of movements.

9. Technique is Different. Common advice is to learn to Squat inside the Smith Machine before switching to free weights. The thinking behind this is that the Smith Machine is safer and helps with balance.

But it’s a waste of time. Technique is different using free weights since you have to balance the weight yourself. You’ll have to lower the weight when switching and relearn technique from scratch.

10. Less Potential. You can minimize some of the above problems. But even if you do, the Smith Machine remains less effective for strength and muscle gains. Instead of trying to minimize problems: do the exercises with most potential.

How to Increase Safety on Free Weights. Weight lifting has the lowest rate of injury. You’ll prevent injuries by learning & lifting with proper technique. Read all the exercise technique articles in the left sidebar. Extra tips:

• Start Light. Control your ego. Start with light weights, focus on learning proper exercise technique and add weight slowly but gradually.
• Have a Spotter. Especially on the Bench Press. Your spotter should be there to catch the weight if necessary, not to lift the weight for you.
• Use The Power Rack. And set the safety pins so they can catch the weight. Read how to Squat if you don’t have a Power Rack.

Good Uses for The Smith Machine. Again: don’t Squat, Bench Press, Deadlift orOverhead Press using the Smith Machine. Here are some exercises you could do in all safety inside it:

• Inverted Rows. Put the barbell somewhat lower than your belly height and use it for Inverted Rows.
• Pull-ups. Use the Pull-up bar of the Smith Machine or set the bar high and do Pull-ups from there with your knees flexed.
• Push-ups. Not strong enough yet for Push-ups? Put the barbell at belly height and do incline Push-ups. Lower the height as you get stronger.

For all other exercises: use the Power Rack so you can use free weights. If your gym has no Power Rack, consider building a home gym.

(via acciohealthyme-deactivated20121)

fitnessinprogress:

1. Stretch Before You Exercise

Although fitness experts have debated about the best time to stretch, the consensus is that it’s better, safer, and more effective to stretch after you have warmed up your muscles. Before exercise you can warm up with easy movements that prepare you for…

fitvillains:

Vanity Pounds: The last 5-20lbs you want to lose, NOT because your body’s unhealthy, but because you want to look a certain way.

Health & Vanity are two different things. I’m not judging you for your vanity pounds, I don’t like mine either. But they are NOT to be confused with healthy…

fuckyeahfitspiration:

Sometimes eating out is unavoidable! Whether it’s a birthday celebration, anniversary, or just dinner out with family, you sometimes just have to eat at restaurants!

For those of you in the weight loss or just plain healthy mindset, eating out can be hard. Big portions, fried food, and lots of condiments can really add up the calories! It’s not uncommon to skyrocket over 1200 calories in one sitting at a burger joint.

Here are some tips to help you make better choices at restaurants based on the restaurants you go to!

If you’re at a burger joint…

1. Choose the whole wheat bun. It may seem like a no brainer, but people often forget that this option is available!

2. Skip the mayo. It’s a lot of extra calories that you don’t need!

3. Choose chicken! If you’re dead set on having meat in your sandwich, swap the beef for chicken. It’s leaner and has less calories. If you don’t want meat, the veggie patties are usually great! 

4. Choose thick cut fries! They absorb less oil than the skinny fries. For an extra boost, choose sweet potato fries! They’re usually more expensive but they’re damn good. Or just cut out the fries altogether and save yourself the hassle! and calories!

If you’re eating Chinese food…

1. Fill up on steamed veggies. Usually places will let you have a side of veggies. Ask for them without sauce if you have to! Filling up on things like carrots, broccoli and peas will mean that the rest of your food takes up less space in your belly.

2. Skip the fried foods. The danger with Chinese food is that sometimes it’s fried in oil, which jacks up the calorie count. Chow mein and orange chicken, my personal favorites, usually aren’t the best choices! Swap that for beef with broccoli and you’re good to go! 

3. Ask for brown rice. Usually places will have a brown rice option instead of the steamed white rice. You may pay more, but your tummy and waistline will thank you! 

If it’s pizza night…

1. Thin crust all the way! What makes the thick crust so good is a bunch of doughy bread, which usually means a lot of calories! Thin crust can save you. If there’s a whole grain option, which more places are implementing, go with that! 

2. Load up on veggies! Especially if you get free toppings, adding things like spinach, mushrooms, pineapple and other yummy goodness is an easy way to boost the nutrition of your pizza.

3. Add a side salad. The salad will fill some of the space in your tummy, which means less pizza!

If you’re craving Italian…

1. Skip the spaghetti! The noodles make for a whole bunch of calories in a smaller amount of food! Opt for ravioli if you really want pasta. There’s less pasta used in the little pillows of goodness, which means less carbs. I usually love meat ravioli because I don’t like a lot of cheese. Sometimes restaurants will offer whole grain pasta as well! Be sure and ask or check the menu.

2. Ditch the carbonara. This sauce is based in egg, bacon, and cheese. Opt for a tomato based sauce like marinara. 

3. Skip the garlic bread! I know I know, in all it’s deliciousness, garlic bread is hard to pass up. But think of how much butter is used in it, and you’ll be reaching for the salad bowl.

At the salad bar…

1. Trade ranch for Italian. Creamy dressings rack up calories like no other. Stick with dressings like Italian, or even better, just some balsamic vinegar!

2. Skip the croutons. If you must have some crunch in your salads, add some nuts!

3. The greener, the better. When you’re at a salad bar that lets you choose what you want in your salad, choose things like spinach and romaine. Iceberg lettuce may be light and crunchy, but it’s nutritional value just can’t stand up to darker leafy greens.

Don’t forget!

1. It’s really easy to drink away your calories. Skip the soda or cocktails and choose water instead!

2. Split dessert with someone. If you really want something sweet, offer to split it with someone at your table. Then you won’t be tempted to scarf down the whole plate!

3. Since portions are huge now, try boxing up half your entree right away. Then you will only eat half, and have another meal for the next day. Half is probably enough food anyway! Don’t get sucked into the “Clean Your Plate” club if you’re not truly hungry!

4. Have fun. Especially if it’s a special occasion, don’t feel like you can’t enjoy your meal with your friends or family just because you’re watching what you eat!

Hope this is helpful!

(Source: coffee-and-yoga)