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Winston Salem Gyms:The Skinny Guy’s/Gal’s Guide To Getting A Six-Pack

August 20th, 2009 by Winston Salem, under winston salem gyms. No Comments

The title of this article is a little ironic, isn’t it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn’t that why skinny guys are afraid to bulk up because they are paranoid about losing their treasured abdominals? I asked the same thing until this question almost earned it’s own email account!
The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, I should be able to ’see’ my abs if I have low body fat. I’m sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.
Abdominals Are A Muscle, Too!
You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a ’special’ body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a ’secret code’ to crack. To get thick, dense abs those ones that ‘pop’ out – you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the ‘man’ or ‘gal’ at your gym with a ripped and muscular six-pack!
Prioritize By Sequence
If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don’t be afraid to disagree with the ‘experts’ who say, Never train your abdominals first because you’ll weaken your core muscles for the rest of your workout…. I completely disagree with this and often reply, Show me the evidence. The typical response is Nobody does abdominals first…. That is pure BS. This just supports the notion that many people who work out don’t ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
Prioritize By Frequency
What’s going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose Frequency Intensity Volume Reps Injury Prevention 5-7x a week Low 1-4 sets 20-30 Hypertrophy 4x a week High 6-12 sets 8-12 Maintenance 2-3x a week Medium 3-6 sets 10-20
If building a sexy six-pack is on your ‘to do’ list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Divide Your Abdominals Into Two Separate Workouts
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as ‘upper ab’ exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…
I wouldn’t be surprised if the abdominal program you are following right now is based on one movement – trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A B C D Trunk Flexion Rotation Trunk Flexion Rotation Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use A Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
Lying Hip Raise Incline Hip Raise Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
Swiss Ball Crunch Weighted Swiss Ball CruncH Weighted Cable Crunches
The Top 3 Rotation Exercises:
Russian Twist Weighted Russian Twist Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
Lateral Flexion on back extension machine Lateral Flexion with medicine ball over head Lateral Flexion with medicine ball and twist
Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next.
Conclusion
You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the Article Comments Forum for others to compare and learn from.
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Winston Salem Gyms:Biceps – Give us a Month

August 17th, 2009 by Winston Salem, under winston salem gyms. No Comments

Is there really anything new under the sun when it comes to training? Perhaps nothing new, but innovation, maybe. As a consumer, bodybuilder, and overall purveyor of freaky muscle, this is how you must think of any workout that’s offered via magazine or website. It isn’t that there is so much out there you or I haven’t heard of at this point, it’s more about what we do with what we already know, to come up with something that is creative and becomes a means to a successful end.
One reason innovation is so important as a bodybuilder, is that the body figures out what you’re doing fairly quickly, with training, diet, exercise, etc.. So it becomes crucial to find different ways to engage each body part, or system, as a whole, to continue getting any appreciable result. This is particularly the case with a muscle that is typically seen as the pinnacle of a person’s success in the gym. I’m talking about the biceps…
Truth is, if you have small biceps, it’s like you’ve failed all around. In reality, small biceps is like having small calves – one is no different than the other. If something is missing, something is missing, period, no matter what it is. But that’s not how people judge the situation. This almost necessitates having big arms, whether it’s a struggle for you or not. So how can you ensure success in your biceps training? Well, give us a month and we’ll give you an extra inch!
One of the things about the limbs that distinguishes them from other body part training is this: Leg workouts and arm workouts can go so against the grain of logic and reason and you can still have success. You may see this as maddening, but it’s actually really a great thing. Here’s why…
You can overtrain, under train, do high reps or low reps, use heavy weight or employ set complexity with 21’s, negatives, concentric overload, or anything in between, and get success. And this is the key: You need to do it all. We call that shot-gunning with AAS use, but it’s the same for training…. Throw enough mud against the wall and some of it is bound to stick. And the truth is, you have nothing to lose by doing it.
SHOT GUN BICEPS TRAINING
Week 1 – This week is about heavy, low rep training, and super slow movement. You’ll be doing just two basic movements: Standing Barbell Curl and Preacher Curl. You’ll do two workouts – one Monday and one Friday.
The weight you use is going to be substantial, but it must still be manageable. Try for 85% of max, if not 95%, as long as you can go super slow with it. It’s all about using both concentric and eccentric portions of the range of motion. However, in the final few sets of each of these two exercises, you’ll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.
Standing Barbell Curl (Straight one workout/ EZ Curl in another workout) 4 x 8 (remember to perform slowly)
Preacher Curl (EZ Curl – Inner grip and outer grip, alternating) 3 x 6 (no cheating with body – good form – slow)
Finish off with 2 sets to failure of alternate dumbbell curls – 60% of max weight
Rest: 2 minutes in between is correct if you are using heavy enough weight
Week 2 – Standard Workout – Do a workout that is varied and has 3 exercises and a pull up. Use standard rep ranges and don’t do more than 9 or 10 total sets
Pull-ups – body weight only as warm up – 10 reps minimum with body, try to use biceps
Barbell Curls – Wide and Narrow grip 3 x 8
Seated Alternate Dumbbell Curls 3 x 10
Concentration Curls – seated 3 x 8
Rest: Take 1-2 minutes in between sets
Week 3 – 21’s, Drop sets, Super sets. This is the week of varied set scheme. Since the type of sets you do is important, it’s crucial that you get a week of two workouts in where you are utilizing all of these techniques that you may just save for pre-contest workouts. You need to have a partner work with you in this week, as well as the first week.
Standing Straight Bar Barbell Curls – Do 2 sets of 21’s using moderate to heavy weight
Standing Alternate DB Curls – 2 sets – Drop DB’s to lighter within set to go to failure at the lowest weight
Super Set: One armed (low or high pulley) cable curls/ Concentration curls – 2 sets of 8 to 10 reps each exercise.
Rest: 2 minutes between 21’s, 3 minutes between drop sets on dumbbells, no rest within superset, but 1 minute in between supersets.
Week 4 – Cables only – all angles – this week. This accentuates both the eccentric and concentric portion of the range, and forces super control. Moderate weight and moderate reps earmark this week, but what is most important is the use of low cables and high cable attachments, as well as single arm exercises and double arm exercises. You must use these attachments: EZ Curl, Short straight bar, long straight bar, handle attachments
High Cable One Armed Pulley (alternate arms for rest – successively – 3 x 10 each arm
Low Cable Pulley Straight Bar from lowest attachment. Try to pull elbows high and use within that range, as well as pulling from bottom to mid-range in 3 x 10
EZ Curl High Cable – Top of range 3 x 8
Rest: No rest in alternating high cable one arm exercise, 2 minutes rest in all others in between. Set should take longer because you are accentuating the movements of each rep and still using moderate to heavy weight.
Varying training is something all bodybuilders ought to be doing, but with limbs, such as arms and legs, this kind of variety isn’t just random and haphazard, it actually nets results. Limbs require wicked pumps to grow. But wicked pumps don’t just come from heavy training… they come from heavy training, light training that burns into failure, odd attachments, varied sets, eccentric vs. concentric work, or both, and varied rest times in relation to varied work ethic.
Yours may not be to question why here, yours may be to just buckle down, give us a month, and we’ll give you an inch on those stubborn biceps.
About the Author: Dane Fletcher is the world’s foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of alternatives to steroids and Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com.
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Winston Salem Gyms:How effective is Breast Exercises in Breast Enhancement?

July 5th, 2009 by Winston Salem, under winston salem gyms. No Comments

Now you can turn the clock back by proper breast exercises…
The size of the breast is a very emotional issue for most women. The breast, being such an integral and sensitive part of the female image, affects greatly on a woman’s self-esteem. Improper breast dimensions have a negative effect on a woman’s perception of her femininity. However, with a little bit of dedication and exercising, it is now possible for you to develop firmer, larger, better-shaped, healthy breasts. Breasts are no exception and they respond to exercise similarly as the rest of our body.
Regular exercise of the breasts is an excellent therapy and promotes development in size, firms the breast tissue and increases the general health and fitness of the breast.
Benefits of breast exercise:
1. Part of daily overall health regime. Helps dissolve breast lumps, improves blood circulation.
2. Improvement of bust size. Enhances the shape of the breasts, and adds suppleness to the outer curve.
3. Upliftment of sagging breasts. Promotes general enlargement, improves the blood circulation as well as strength and suppleness to the lower curve.
4. Helps remove stretch marks.
5. Breast cancer leading to a mastectomy procedure is devastating to any woman, very often there are serious physical and psychological after effects. One can avoid this stage by doing regular and properly designed exercises targeted directly to the breast.
6. Promotes firming of breasts. Strengthens and enlarges the breast tissue, tubes and glands within the breast with improved blood circulation. Exercise promotes the natural development of the breasts.
7. Helps proper nipple development as it rectifies the problem of nipple development.
8. Helps develop breast towards the center of the chest, thus forming an attractive cleavage.
9. Helps in proper and healthy breast growth. Exercise forces blood to the forward area of the breast, enlarging, enhancing and developing a well-rounded breast.
10. It improves in blood circulation, lymphatic drainage, opens up the veins, arteries, blood vessels and glands, and assists in removing any build up of benign lumps.
11. Exercise helps strengthen pectoral and chest muscles. This prevents sagging in later years.
12. Breast enhancement exercises can also help lift the breast tissue, providing a firmer look and feel. How to do breast exercises?
Breast exercises are to be done on a daily basis, routinely, just like one brushes her teeth as a pert of daily regime. They are to be performed comfortably, and stopped if one feels any sort of pain. They should be done without weights, using the body’s own resistance. Performing the breast exercises two to three times a week should help one achieve firmer, lifted breasts.
A woman can undertake breast exercises either on her own in the privacy of her home, or can join a gym or visit a therapist to take professional help.
Some effective breast exercises:
Exercise I.
1. Lie on the stomach, bend knees, and cross your ankles.
2. Bend elbows and place your palms on the floor.
3. Straighten your arms, and gradually lift your body balancing yourself on your palms and knees.
4. Tighten your abdominal muscles.
5. Tuck chin towards your chest so that forehead faces the floor. 6. Bend your elbows and gradually lower your body.
7. Push your back up. Be careful not to fasten your elbows while at the top position of the exercise. Exercise II.
1. Lie on your back on a bench, with your feet on the floor.
2. Holding a weight in each hand with your palms facing inwards, extend your arms out away from your sides, until your elbows plunge just below your shoulders.
3. Raise the weights back up until your arms are nearly fully extended above your chest, with the weights an inch or two apart at the top.
Exercise III.
1. Press your palms together in front of your breasts. Hold for five seconds, relax and release.
2. Repeat ten times.
Exercise IV.
1. Clutch your forearms at shoulder level, and pull shoulders outward without letting go. 2. Repeat ten times.
All these exercises can be performed in the comfort of your own home with the aid of any other trustworthy person. If you are lacking in will power or self-motivation, it is advised to join a gym as a better alternative.
Exercise will not only firm your breasts to produce a perception of a larger appearance, it will also help keep you fit. With a healthy body comes a healthy mind. You may become a more self-confident person. Keeping fit and getting those chest muscles tight can help stop premature breast sagging in later life.
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Winston Salem Gyms:Top 10 Exercises Without Weights

June 30th, 2009 by Winston Salem, under winston salem gyms. No Comments

If you hate to go to the gym, you are not alone. The good news is – you can get results in the comfort of your own home with some simple home exercises.
Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.
Here are the ten best bodyweight training exercises that give you great workouts and great results – without the gym.
1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole – a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.
2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.
3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.
4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.
5. Push-Ups, Triceps Position (you guessed it – triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.
6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.
7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm’s length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.
8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.
9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor – never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.
10. Stair Running Stair running isn’t usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.
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Health and Fitness Tips – the Stretching and Warm Up Exercises

January 20th, 2009 by Winston Salem, under Fitness Tips. No Comments

Introduction to Fitness

Are you considering buying exercise equipment or increasing your exercise? Then this article will give some useful tips on warming up exercises you should use in your regime.

One of the most important factors to achieving a healthy lifestyle is a good eating and fitness plan. Keeping fit and eating healthy, not only makes you look good but also makes you feel good. There’s no better feeling than finishing your workout routine, with a sense of accomplishment.

There are lots of ways to stay healthy – finding the sport or exercise that interests you the most makes fitness fun. If you don’t enjoy the exercise program you do, then try another! There are loads of ways to keep fit, from dancing to rock climbing. Find something that takes your interest and give it a go, you can always go on to another if you want.

Most aspects of fitness can be achieved in a gym e.g. strength building, cardiovascular fitness, aerobics and dance. All ages and fitness levels are catered for and improvements can be monitored and altered to suit the individual.

The good thing about the gym is it’s an anytime (within reason) fitness centre, whether it’s raining or snowing, there is always somewhere to workout. Not only can you exercise in the comfort of the gym, there’s also the help of trained professionals on hand at all times. If you’re a novice and do require help, ask a member of staff about them. Personal trainers are not that expensive and advise on best the fitness routine tailored for you individually.

The main thing is to get out there and get the heart pumping, don’t under estimate the effects a good fitness routine can have on you, your body, and the way you live your life.

Stretching and Warm up Exercises

Before any workout you need to warm up. This helps to prevent any muscle strain and provides a better blood flow to the muscles. Leaping into your workout routine without any type of warm up could lead to muscle damage and render you unable to train for sometime. Here are a few stretching exercises that you can use for various parts of the body. You’ll be able to feel which muscles are being targeted in most cases.

Back Stretches: Lie down on your front and open your arms to do a press up style movement (without lifting your body from the ground). Press your pelvis to the floor and push up with your arms, lift your chest from the floor, this will stretch the lower back muscles. Another way to stretch and warm the back can be accomplished by lying on your back with your hands at your side, palms down. Lift your knees up with your feet flat on the floor, and then rock your knees slowly from side to side stretching the back muscles. Try these two exercises for 3 sets of 10 repetitions.

Chest Warm Up: The easiest way is to use a vertical chest press in your local gym. You could use a horizontal press at home. Place only a very light weight on these machines and attempt 3 sets of 20 repetitions.

A light press-up session is also a decent warm up. Instead of performing a full press-up, use your knees instead of your feet to angle your body. Rest your knees on the floor and assume the press-up position. Try 2 sets of 20 reps for this to warm up.

Shoulder Warm up: Stand with your feet shoulder width apart, raise your right arm up, then place your hand in between your shoulder blades, keeping your upper arm raised. Then use your left arm to slowly pull your elbow toward your head. Hold this position for 30 seconds, return and start again 3 times. Repeat with the other side.

Hamstrings: sit on the floor with your legs stretched out in front of you, about 2 feet apart. Now gently and slowly with both hands, reach for your left foot, hold for 30 seconds and then return. Do this for both left and right.

Calf Stretch: Stand with your feet apart, chest and back straight. Now with your right leg move your foot back about 2-3 feet ensuring your foot is flat to the floor. Then with your left leg bend your knee toward the floor, until you feel the pull in your calf hold for 30 seconds then repeat. After 3 repeats change over.

Thighs: Steady yourself by holding onto a chair or sturdy piece of gym equipment with your left arm. Lift your right leg toward your buttocks, holding your ankle with your right hand, allow the heel of your foot to touch your buttocks, hold for 30 seconds then repeat. Reverse the process remembering to hold on with your right hand, using your left hand for holding your ankle.

Always remember these five rules when stretching and warming up:

1. Don’t over stretch your muscles, only stretch to the point of tension. Not to the point of pain.

2. Stretch with slow movements, sudden and jerky movements may lead to muscle strain.

3. Keep it even – stretch and warm up both sides of the body e.g. both legs, arms.

4. For the best effect hold your stretches for 30 seconds

5. After your work out always allow yourself to cool down. Warm down in just the same way as you warmed up.

Final word – remember to make it fun, not a daily chore and enjoy it!

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5 Weight Exercises to Help You Lose Weight

January 17th, 2009 by Winston Salem, under Exercise Tips. No Comments

Using weights to lose weight is like leveraging your efforts. By lifting weights correctly (and to your full potential), you will start the process of speeding up your metabolism and greatly accelerating your weight loss.

WARNING: The following weight exercises may cause fat to burn off your body more quickly than you first expected. Use only if you are serious about getting great results.

1. Bodyweight Squats – Doing correct squats will work all of your major leg muscles, which are the largest muscles in your body. By working your lower body as well as upper body, you will triple your results. To do a squat correctly, keep your feet at shoulder width apart, shoulder blades together and looking straight forward. Lower your body down as if sitting straight down until your knees make a 90 degree angle. Then stand straight up again.

2. Leg Press – If you have access to a fitness facility in your area, e.g. a gym or health club, it’s more than likely that they have some sort of leg press machine. Keep in mind that your feet should be placed shoulder width apart and at a comfortable height on the plate. Your core muscles should be activated, your shoulders back and your hands should not rest on your legs. If you have any trouble performing this one, just ask a gym instructor/personal trainer in your gym.

3. Pushups – One of the ‘classic’ exercises which is most likely familiar to nearly everyone, doing pushups will work your chest muscles and your triceps (back of upper arm). Pushups are a perfect bodyweight exercise you can do almost anywhere. You can do pushups either from your toes or from your knees. Either way, rest your hands palm down on the floor at about shoulder width apart. Lower your body right down to the ground until almost resting and then push with your arms until your body is up again.

4. Bench Press/Chest Press – The bench and chest press are very similar exercises that compliment to work your triceps and your chest just like pushups. By leveraging your efforts with weights, however, you can achieve greater results in less time. With both of these exercises you need to make sure your core muscles are ‘on’ and your shoulders are back. Lying on a gym bench, grip the bar (or handles) at equal distance from the centre. Un-rack the bar if necessary and bring it down to your chest. Just before the bar touches your chest, push it back up without lifting your shoulders from the bench.

5. Chin Ups – Chin ups are a great strength exercise to work your biceps, your back muscles and your core. To perform a chin up correctly you need a stable bar (chin up bar in a gym). Curl your fingers underneath the bar so that you are holding it with your palms facing behind you. Pull yourself up until your chin is above the bar and lower yourself back down without sacrificing your posture (keep your shoulders back – don’t let them drop).

These 5 exercises will greatly accelerate your fat-burning results, helping you lose weight faster in all the right places. Because these exercises are compound exercises, they use multiple muscle groups making it a quicker process to workout your entire body when done correctly.

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