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By Samuel Kennedy

For many of us, exercise is a major part of our everyday lives. It’s how we deal with stress. It’s how we stay healthy and fit. And it’s how we develop focus and willpower for all life’s challenges. But, what do you do on days that you can’t make it to the gym? When I’m traveling, or even just too busy to go lift some heavy iron, I rely on the best bodyweight exercises.

Calisthenics training is the oldest form of exercise in the world, and it’s the one most of us learn first. The best exercises – especially for beginners – are the ones you can master at home, without having to spend a fortune on equipment. I’m a firm believer in mastering calisthenics before moving on to free weights, and learning to use free weights correctly before using machines. Even in calisthenics, there are a lot of exercises for beginners to choose from, but five movements stand out from the rest. These are the simplest, and in my opinion, the best bodyweight exercises.

Best Bodyweight Exercises

  1. Pushups – usually considered just a chest exercise, the pushup also strengthens your arms and core. If you’re new to strength training, or if you’ve been doing nothing but benchpress for a while, you’ll be surprised at how challenging pushups really are. You can make them easier by doing wall-pushups or knee-pushups. Alternatively, you could make them harder by raising your feet off the floor or adding weight on your back.
  2. Chinups – the king of back exercises, the chinup is also one of the best exercises for your biceps. As a compound movement, it provides strength gains quickly. Unlike the rest of the exercises on this list, chinups do require equipment, specifically a bar to hang from. Several companies manufacture bars that you can hang in a doorway in your house. These take up little room, and are relatively easy to install.
  3. Squats – it could be argued that this is the best exercise ever, especially with a barbell on your shoulders. But, even when you don’t have the weights available, you can still benefit from one of the best bodyweight exercises. And, if you’re new to training, you should definitely start here and master the movement before you add a barbell.
  4. Lunges – another great lower body exercise, lunges force you to train each leg evenly. They’re also very effective in improving your balance and stability. Lunges require you to engage more of the small stabilizer muscles on the sides of your legs. This leads to better development overall than you could get from just squatting.
  5. Plank – you may think situps are the best exercise for your abs, but planks are even more effective for training those deep muscles of your core. From a mechanical standpoint, your core muscles weren’t actually designed for movement. Their main purpose is to stabilize your body. Because of this, isometric exercises like the plank are one of the best bodyweight exercises you can do for your core.

Putting It All Together

Taken together, these five exercises target your chest, back, arms, legs, and core muscles, making them terrific exercises for beginners, and even advanced lifters. You could structure a workout with any combination of these exercises, or all of them in the same workout. Or pair them up into supersets. Mix and match the order you do them in, and maybe add some other exercises for a little variety. Whatever your particular training style looks like, the possibilities with calisthenics are practically endless. Just make sure you master these five; they really are the best bodyweight exercises out there.

Hi, I’m Samuel Kennedy. I’m an author, fitness advocate, and blogger. If you’d like to know more about me and my mission, you can visit me at www.buildingyoubetter.com . But first, make sure you subscribe here at Aboutlifting.

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About Lifting | Lifting Weights for Musc.. by George "ironthumb" Romasanta - 2w ago

Your knees are the largest joints in your body and while you may not give them much thought day to day you couldn’t jump squad or even bend your legs without them.

That’s why protecting your knees are so important, and the best way to do it is by strengthening the muscles that surround them.

The U.S. Centers for Disease Control and Prevention (CDC) reports that osteoarthritis and other types of arthritis have been the most common cause of disability for at least the past 15 years.

About 42 percent of adults who have been diagnosed with osteoarthritis say their joint pain limits their daily activities. And 31 percent of adults with osteoarthritis have problems working because of their condition.

Did you know that exercise is recommended by the government for many arthritic types of pain exercise helps lubricate the joints increases the range of movement and increases functional capacity which is vital as one is aging.

Yoga is a combination of exercise and mental relaxation. It is really a form of moving meditation and conscious breathing. Yoga is a low impact form of stretching, exercise, and breathing that yields phenomenal health benefits for your mind, body, and spirit.

It may be the last thing you feel like doing when you’re hurting but exercise can keep your joints moving smoothly and your osteoarthritis pain at bay maintain your flexibility and range of motion. Gentle forms of yoga won’t just keep you limber they relax your body and your mind.

According to results of a 2016 survey, 36 million Americans are believed to practice yoga. Researches have shown that moderate degrees of yoga performed at least five days a week can immensely increase flexibility mobility and strength in and around your knees.

According to the National Center for Biotechnology Information (NCBI), roughly 40 million Americans are expected to have osteoarthritis by 2020, making it one of the most common health problems in the country. If you want to learn more about how yoga helps for osteoarthritis this visual guide serves you well.

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If dogs could talk, they would say “no” to the kennel and demand to come with you on vacation. Perhaps a growing number of people have learned to interpret their furry friend’s barks because that’s exactly what they’re doing: traveling together.

It may be more difficult to than standard two-legged tourism, but there are distinct advantages. You never feel alone with your canine companion, and it’s easy to stick to your exercise routine with Fido badgering you for a trot every day. With that in mind, here are some ideas for holiday activities that you both would love, along with some pup-friendly places to visit.

Hit the Dog Park

They’re springing up across the nation to give pups the perfect place to play, and you’ll find them along the road with the help of these smartphone apps, according to Techwalla. All that excitement causes problems if you and your dog aren’t prepared, and that means using ID tags and microchips in case they run off. Also, be sure your pup’s vaccinated, and bring along a first-aid kit with parasite prevention products for the worst-case scenario. Lastly, never come between two dogs in a fight, as that could lead to serious injury. Distract them instead.

Go for a Hike

Your dog will have more fun than you. They’re a direct descendant of the wolf, and the forests and fields are your pup’s natural habitat, a place where they can explore the sights and smells of the natural world with their two-legged companion. There are a few rules if you don’t want to run into any trouble on the trail. For one, don’t choose a route that’s too long, and that depends to a large degree on the breed as well as their age.

Ride Your Bike

Large dogs love to trot alongside as you pedal, while little fellows sit happily in a basket as the wind whips through their fur. That’s just another reason to bring your bike while you travel, and it’s a wonderful way to see the sights of the city or enjoy the fresh air of the countryside. A word to the wise: Pack water for you and your four-legged friend, don’t go too far, and watch them carefully for signs of exhaustion or injury.

Take a Swim

Spaniels, poodles, and retrievers love the water, as do more than a dozen other breeds. If you’re the proud owner of one of these, take them to the beach. They’ll likely head off into the waves like a rocket as soon as you open the car door. Keep your friend’s safety in mind and watch out for dangers such as strong tides, large waves, and dead fish, which often contain toxins that can make dogs sick.

That’s all well and good while traveling, but now on to the destination. Have you given much thought to where your pup wants to spend their vacation? Here a few places that any dog would love, and that will certainly love your dog back.

  • Key West, Florida

This island has much to offer the four-legged tourist of the woof persuasion. There’s a dog beach, and Lazy Dog Kayak will take you both out for an adventure on the sea.

  • Austin, Texas

Famous for its thriving music scene, this city has also gained notoriety for being dog-friendly. There’s a dog park, along with a dog bakery and a Mardi Gras dog parade.

  • Denver, Colorado

It’s been deemed the most dog-friendly city in America, thanks in part to the dozens of restaurants where you can relax with your buddy rather than tying them up outside.

  • Nashville, Tennessee

You’ll come for the musical legacy, but your pup will find amusement elsewhere, such as the numerous dog parks throughout the city. There are also places for you both to eat.

Wherever you decide to go, this upcoming vacation will be a blast for you and your best friend, and you’ll have no trouble staying in shape. Feel free to have an extra beer, of course, as long as your dog gets an extra biscuit. All’s fair in love and travel.

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When you think of vape or electronic cigarettes, you might automatically think of something negative. This is especially if you’re working out, or if you’re already finding it hard to quit tobacco smoking. However, what if there’s an answer to the question – can CBD vape oil help you with your workout? As stunning as it sounds, you can get creative with CBD vape oil and actually find ways to make it beneficial for your fitness needs. All you need is a bit of patience, time, and research into the many aspects of cannabidiol.

It’s important to first understand what cannabidiol is first. Cannabidiol, or CBD, is perhaps the most prominent component in the cannabis plant and the part of the plant that was found out to have the most medicinal potential. Perhaps what makes it all the more impressive is that CBD is a cannabis component that isn’t psychoactive – which means it can provide all the benefits it boasts without getting you high. Sites like Trusted CBD Oil may be able to help you with purchasing needs.

CBD Oil And Your Workout: Will They Work?

With the above, it might be important to remember that “help” doesn’t necessarily mean consuming vape oil for your workout. Rather, it’s using vape oil to help motivate your body into cooperating with your fitness routines more efficiently.

  • Relief for chronic pain: CBD vape oil can actually provide you with a means to achieve chronic pain relief. This is because studies have shown CBD intake can not only soothe pained muscles and muscle groups, but it can also help prevent the degeneration of the nervous system. Since CBD doesn’t cause tolerance or dependence, you can freely use CBD oil to achieve these benefits whenever you wish.
  • Fight inflammation: One of the many pains athletes and fitness fans experience is inflammation, and it can seriously hinder one’s progress in terms of working out. However, CBD has been discovered to be able to provide relief from inflammation. Aside from soothing pained muscles, it can actually release tension among muscle groups and help swollen joints to recover.
  • Stabilize your mentality for working out: One of the many things prohibiting people from fully achieving the body they want is lack of self confidence, anxiety, and even depression. If you use CBD vape oil, you can actually use CBD’s components to your advantage. It’s discovered that CBD can help reduce anxiety and stress levels from people suffering from things such as obsessive compulsive disorder, social anxiety disorder, and PTSD. This can help put you in the right kind of mindset to push for the body of your dreams.
  • Promote healthy weight through balancing: Diet is one of the most important components of working out, and CBD vape oil can actually help with this. CBD in the bloodstream can help encourage body to convert its white fat components into brown fat, the latter of which is the kind of fat that enhances the body to burn white fat or the actual substance that makes us look bigger. Brown fat regulates blood sugar, create heat, and burns calories.
  • Activate relief naturally: CBD oil is classified as a cannabinoid, but our body produces its own cannabinoids as well, called endocannabinoids. These endocannabinoids operate within the endocannabinoid system (ECS), which enables the body to be able to regulate things such as our immune-system response, stress, and even pain. In fact, CBD is beneficial as it allows the body to regulate hormone and receptor release, mitigating pain and balancing the body’s internal systems. This is helpful for those who work out, as it helps balance the growth and recovery of the body during workouts.
  • Relaxation without the high: A lot of people generally avoid cannabis products because of the fear of getting addicted to the feeling of being high. For those who workout, this is a serious consideration – especially not just since addiction has a lot of negative consequences, but drug use can not only affect their performance as they work out, but can prohibit them from joining competitions. However, all the relief above can be provided by CBD without the proverbial high. This is because unlike other cannabis compounds, CBD is actually anti-psychoactive.

 

The Verdict: Vape Oil To Help You With Your Workout

If you’ve ever wanted to step up or amp up your fitness game, you’ve likely researched a couple of ways to spice up your routine. With the above, however, you can also add a bit of flair to your post-workout indulgence with CBD vape oil. As much as the concept sounds surprising, the above may have proven that a bit of indulgence on the side can still be a healthy means of achieving the kind of lifestyle you’re aiming for.

John Truman

John Truman has a penchant for health and fitness given his upbringing as an active child. As a writer by heart, he wishes to spread his love for healthy living to his readers, which he does by contributing to sites such as Trusted CBD Oil. He strives to ensure his readers get information in an informative and entertaining manner, and is often found jogging during his spare time.

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The gaining muscle mass is the basic goal which follows the beginners in the sport. But a lot of athletes can’t achieve a quick result with the combination of balanced nutrition and regular workouts. The correct muscle gain accompanied by the special conditions. You will spend a lot of time for the achievement of your goal without these conditions.
The importance of muscle mass in bodybuilding

Note: This is a guest post – if you are interested in getting your own sponsored guest post – feel free to contact me via the contact form on the tab

Actually, the muscle mass has the primary importance in bodybuilding. If you haven’t developed muscle mass, then you are not able to increase the lean muscle mass and to work on your body shape. Because of that, the beginners should be concentrated on the increase in muscle mass.

Moreover, there is a number of factors which influence the muscle tissues development:

• proper nutrition
• workout program
• the quality of protein and other bodybuilding supplements

Some beginners use anabolic steroids for the gaining muscle mass. The use of steroid products gives serious results. In this case, you should choose the correct products depending on your body features and goals.

Workouts goal

The athlete should highlight the goal before he starts workouts. By the way, it is necessary to determine the final result of workouts:

• developed muscle mass

• lack of excess weight

• perfect flexibility

• strength and endurance of the muscles

A lot of inexperienced athletes aim to achieve the maximal results for a short period of time. Besides some goals are not compatible. For example, the muscle gain contradicts cutting.

The main goal determined depending on the list of the factors. The important role plays the season. The professional bodybuilders prefer to run the cutting during the summer period. The body aims to gain weight during the cold period. Accordingly, this factor increases the effectiveness of the workouts.

Nutrition

Firstly, the gaining muscle mass is balanced nutrition. If your body has a nutrient deficiency, then you will not have the muscles. The human body is constantly in one of two phases:

• anabolism – in muscle fibers

• catabolism – the breakdown of muscle tissues

The first phase is characterized by the weight gain with the help of the increase in muscle mass. The second phase is accompanied by the cutting and decrease in body weight. However, your body adjusts for both phases with this factors:

• the use of anabolic steroids

• hormonal changes

• restoration of body shape after a long break

Actually, the weight gain depends on the used calories. The muscle mass increases, if the athlete gets more energy with the food then spend. Because of that, the muscles of the people with the fast metabolism grow slower.

The muscle gain depends on the carbohydrates but not on the protein. The diet of the professional bodybuilders consists of 50% of carbohydrates. On the second place is proteins – 30% and the last are fats – 20%.

You need to add in your diet buckwheat porridge, chicken breasts, and eggs in order to ensure the intake of complex carbohydrates and proteins. The given components will give the necessary number of elements for gaining muscle mass.

Workouts Plan

The development of muscles happens with the progressive increase of the load. The loads give the stress reaction to the body which leads to the development. Gradually, the body gets used to the exercises and the effectiveness of the workouts decreases. The name of the given process is sport adaptation.

Of course, the regular workouts give the body more strength and endurance. The given condition gives the possibility to the athlete to increase the work weights and number of repetitions.

If you are a newbie in the sport, then you need a training diary. It will help you to not lose the important information about your workout plan. You can write here information about weights in sets, the order of the exercises, and rest time.

Cardio

It is important to note that the workout program of any professional athlete includes cardio.
During cardio happens aerobic oxidation which doesn’t give the effect to the muscle gain. Despite this, cardio plays a very important role in the body. The given type of workouts influences of the work of cardio-vascular system which improves the state during the weight exercises. Moreover, bodybuilding without cardio can harm the health and you will not gain the muscle mass.

Not more than 3 cardio workouts per week will give the necessary effect. You don’t need the regular cardio because it will influence your muscles negatively.

Training of major muscle groups

The human body comprises the separate muscle groups: big and small. You should know that the muscle gain builds on the workouts of big muscles groups. The load on the big muscles accelerates the weight gain.

The training if big muscle groups involve the load of:

• Chest

• Back

• Legs

In order to provoke the fast weight gain in bodybuilding, the professional athletes do the basic exercises. In this case, the technique is very important.

The athletes who practice natural bodybuilding without anabolic steroids should follow the workout intensity. By the way, the athletes who use anabolic steroids don’t need to provoke the producing of growth hormone if the body. The necessary elements enter the body with steroids.

Workout program

Practically, any sports program gives the effect if you use it correctly. A lot of newbies are convinced that the muscle mass increases quickly with the intensive loads.

In reality, the developed muscle mass is a result of hard workouts. The muscle fibers will grow during the regular physical activity.

Don’t forget about the rest. The rest plays a very important role in the workouts. It is believed that the recovery of muscle tissue takes two days. But the professional bodybuilders have only one rest day in a week. The sense of such training is to train only one muscle group in a day.

If you practice natural bodybuilding, then note that you will need a lot of time and forces for the muscle gain. You can decrease the time of this process with the help of the given rules.

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A full-body dumbbell superset workout is a fast, effective way to get a good workout, whether at home or at the gym.

The key to this type of workout is the exercises you choose. We want to make sure we hit every muscle group effectively, with none left out and none overworked. It’s also important to realize that the goal of this workout isn’t to annihilate the muscles, but to stimulate them. The goal of these exercises is to condition your muscles, heart, and lungs for heavier work. It’s especially great if you’re just trying to stay active, and can’t let muscle soreness affect your performance. Unless you’re out of shape, you should not have muscle soreness or feel stiff the day after this workout.

The weight should be heavy enough to tax your muscles, but leave you ready to come back strong the next session. So what exercises should you choose for a full-body dumbbell superset workout? One of the best ways to do supersets is to pair antagonist muscles together. It’s great for conditioning, and it’s great for building balance. This could take several forms, but I like to start with my legs and shoulders, then move on to chest and back before hitting the smaller muscle groups.

Admittedly, legs and shoulders aren’t antagonists, but they still pair well together. Here’s what my full-body dumbbell superset workout might look like:

  1. Squat to Shoulder Presses
  2. Floor Presses and Dumbbell Rows
  3. Front Raises and Reverse Flyes
  4. Bicep Curls and Overhead Triceps Extensions
  5. Chest Flyes to Weighted Situps

Now, the first and last exercises are not supersets, but the rest are. Squats to shoulder presses with a pair of dumbbells are an awesome way to train legs and shoulders, and every other muscle group for that matter. That illustrates the beauty of a full-body dumbbell superset workout. Each exercise works not just the target muscle, but also all the stabilizer muscles as well as providing a cardio session that’s a lot more fun than the treadmill. For the chest flyes to weighted situps, start by doing a standard flye on the floor. Once the dumbbells reach the top position, perform a situp. Lean back, lower the weights, and repeat. This gives the flyes a shorter range of motion, but is still a great exercise.

Choose a weight that you can get through all the exercises with for 10 to 12 reps each set. Do each superset two to three times, stretch, and you’re done. Like I said, while this isn’t an extremely intense workout, it is excellent for conditioning and keeping in shape. And – unless you’re already in phenomenal shape – you’ll probably find this workout is a little more challenging than it looks.

For more great workouts and fitness advice, be sure to keep reading hear at Aboutlifting.com, and stop by at BuildingYouBetter.com.

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Since 1984, LA Fitness has made its’ mission to focus on building a stronger community and strengthen the people who live in it by providing a fun and albeit challenging place to work out. Nothing quite says, “get in shape here,” by offering fabulous amenities and nearly an around the clock opportunity to motivate someone to their full potential. LA Fitness is more than a gym; it’s a place for anyone to come and have a whole new mindset on their outlook when it comes to their health and wellbeing.

If your aim is to get in the best shape for the rest of the summer, you should definitely consider an LA gym membership. This article will let you know why.

Facility

In addition to providing a fun, safe and clean facility, LA Fitness also houses classics such as treadmills, stair climbers, and cycling machines. Furthermore, nearly all LA Fitness gyms provide free-standing weights, targeted muscle equipment like lat machines, squat stands, and leg abduction machines just to name a few. This way, the guest can not only do more than cardio but focus on a core area if need be for weightlifting and bodybuilding.

Most LA Fitness gyms come equipped with a basketball court and even a racquetball court, depending on the facility; there are more options than running on a treadmill to get a work out in. Making exercise fun is the best way to get into shape and to stay in shape; some of the gyms offer leagues for the various sports, therefore, the community can be built with a focus on competition and health as a form of motivation.

Cost

LA Fitness can even propose a guest membership pass for a week to make sure that the guest is more than satisfied with the idea to join! You should also know that there are currently several LA Fitness deals that include an extra 20% off of the initiation fee for a new gym membership. There are different LA fitness deals and discounts so make sure you stay tuned to their news. You can either check their website from time to time or look for online websites that are strictly related to this kind of activity – providing news about the best (fitness) deals and discounts on the market.

Sports

If group motivation is more of a guests’ preference, look no further to the classes offered at LA Fitness. Pilates, belly dancing, kickboxing, ab workouts, spin classes and different boot camps are just a few that can be offered again, depending on the facility. There is something for everyone, no matter how in shape, age, and no matter the preferred exercise. There is even an aquatic option for groups.

Classes

The real question is, how much are of these great luxuries going to cost? It’s probably going to be quite pricey. In fact, at a low $99 initiation fee and either $24.99 per month for one club membership or $29.99 per month for multi gym membership, it’s quite reasonable! The classes take place at every location of the company. You can opt for different kind of classes, depending on the type of exercise you want to try or the group of muscles you feel like you need to work on.

Extras

Most, if not all LA Fitness gyms have an indoor lap pool, whirlpool spa, and sauna. A good workout deserves a great cool down and relaxation. After a hard work, there is nothing better than soaking and easing the body for a moment of pleasure. In addition to the aquatic areas, there are Kids Klubs offered for the busy parent who needs their child watched while they exert their own energy. It’s a convenient way for any parent to take advantage of just one of the amenities offered.

Personal Trainers

Even more so, LA Fitness has personal trainers for a small extra fee per month. This is perfect for the people who need an extra push or even a more personalized encouragement from someone who is trained in the knowledge of nutrition and is able to gear a more specified workout for that particular guest and be a great motivator.

This feature is perfect for those who need a few recipe ideas or reminders of how and what to eat to either lose weight, gain muscle mass or just eat a proper diet. The concept is to provide information and ask questions when people are unsure if they can trust where the info is coming from so they can make better and more informed decisions about their health. A personal trainer does not guarantee instant weight loss or muscle gain, but he/she will definitely recommend the best meal plans and will present you the best types of exercises, depending on the outcome you want to obtain.

Alongside all of the amenities that the various gyms include, there are over 675 gyms in the United States including parts of Canada. There can be no greater feeling than the ability to be able to part of something that can make someone a better person inside and out. With the devotion to people and to make them feel better in a positive light, LA Fitness is the gym for anyone who wants or even needs the motivation to devote exercise and healthy eating for themselves. If you feel like this is the gym for you, do not hesitate to join. Ask the right questions, do the right types of exercises and get the body you want.

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For those of you who are true gym junkies and spend endless hours working out, kudos to your dedication, but you’ve only mastered one piece of the puzzle. So many eager athletes, newbies or versed, skip on proper recovery to enhance their results, because the simple truth is, weight-loss and muscle-building both happen in the hours after you drop the barbell.

These methods are painfully simple, yet too frequently overlooked precisely due to their simplicity. Let’s see what you can do to enhance those grueling efforts, and make the most of your training by preventing injuries, keeping your energy levels high, and keeping your hormones in the right balance.

Build a sleep schedule

If there’s a single factor in your recovery that you cannot skip, that would be getting enough quality shut-eye every night. Without ample sleep, you not only risk getting injured in training, but you also decrease your performance, increase cortisol production, and diminish the level of testosterone, which we all know is the key to building muscle and burning fat.

Although there is no one-size-fits-all solution, you can aim for a solid seven to eight hours every night. However, keep listening to your body. If you wake up drowsy and sluggish, that might mean that you need an extra half an hour or more. Then again, consistency and timing also matter, so give your body a schedule to adapt to, and watch those gains boom.

Factor in those rest days

If your response was “rest what now?”, then you definitely need to rethink your entire workout program. Not getting at least two or three days of active rest per week can wreak havoc on your entire body and lead to accumulated fatigue.

No matter what your ultimate goal could be, make sure that you have enough time between workouts. That means that those Monday evening chest and back supersets cannot be followed by a Tuesday morning leg workout. Also, exercising days on end without rest means that you’re putting too much stress on your body and not letting any of the effects sink in. And on those rest days, don’t turn into a sloth, but go out for a walk, stretch, do some light yoga, whatever floats your boat, as long as you get some blood into those muscles.

Pack the pipe

A somewhat new and still under-utilized method, but a very effective one you should definitely consider, is using marijuana concentrates to induce relaxation, help you sleep better, and ease that overwhelming inflammation which leads to sore muscles. These can be consumed in various forms, including smoking, vaporizing and dabbing.

This is a simple and safe way to help your muscles recuperate, while you might also experience an improved appetite – something every bodybuilder appreciates when you have to consume as many as 5000 calories per day or more.

Try some SMR

It’s easy to get on a foam roller after your workout, go back and forth a few times and convince yourself that that will do the trick. However, while this is a nice way to reduce immediate tension and help with soreness to an extent, your most sensitive spots and knots require much more pressure and movement to heal. The type of massage known as self myofascial release (SMR) is a powerful way to find those trigger points, and use your own hands to help them relax and recover.

However, this requires a certain level of anatomical knowledge and skill, in order to be able to make the most of this approach. You can find various tutorials online as to the best methods for each muscle group, and you can target those muscles that were under the most tension during each workout – meaning that Monday chest supersets are followed by intense pecs-massage.

Spice up your bath

Although some have already started using contrast baths to help their muscles recover, there is a far more comfortable method that you can use on a regular basis without shocking your body with cold and hot treatment. Try filling your tub with lukewarm water and adding Epsom salts to dissolve, and soak yourself in this mix – these mighty goodies are brimming with magnesium sulphate, which is basically a dream-come-true for your sore body.

Spend at least 15 minutes in this wonderful warm bath, and your body will be extremely grateful. Epsom salts help reduce swelling, relax your connective tissue and they are very beneficial even for your joints. Schedule one just before bed, and you’ll sleep like a baby, helping your body make the most of two handy recovery methods in a single go.

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Having a great workout plan and a membership of a well-equipped gym is essential if you want to make good progress on your body. However, it is well-known that there can be no progress without proper exercising. And there can be no good exercising without confidence. How do you boost your confidence? Well, by knowing what to put in your gym bag. When you have all the right items, you start your workouts confidently knowing that you have all the stuff you need before and after your session. But what are these items? Let’s take a look.

Note: This is a guest post. To inquire on how to get your sponsored post in Aboutlifting; please reach out to me via the contact form.

Proper sneakers

Refrain from being too lazy to pack your gym sneakers before going for a workout. Firstly, there’s probably nothing worse than working out in a random pair of shoes. Especially if you are a lifter. Lifters have to wear appropriate shoes because of the type of workout. When you lift heavy weights, you have to put on a specialized pair of shoes with durable soles that are firm and flat. You don’t want to hit the weights in your old running shoes only for them to burst in the middle of a lift. You could end up with severe injuries to your joints. Therefore, remember to buy a decent pair of shoes that fit your workout style and throw them into your gym bag.

Lean shorts  

When you work out you have to move freely, you can’t let your clothes limit your movement. And that’s why you have to wear good shorts. Almost every serious exercise requires you to use your legs at least to some extent so don’t block them by wearing something ridiculous. On top of that, many gyms have a dress code which you have to follow. Again, buy according to your workout style. You can’t make a mistake with a simple pair of good running, cross-training or basketball shorts. Just make sure that they are lightweight, breathable and that they dry fast. Pairing that with some compression undershorts would be perfect.

Lifter’s hoodie

This clothing item is a must if you are a proud lifter. It doesn’t matter if you like wearing a t-shirt under it or not, finding your favorite gym hoodie is the only right thing to do. Especially if you’re proud of your arms and shoulders. Showing off a bit won’t hurt and you’ll feel awesome. On top of that, wearing a handpicked (you’ll know a good hoodie when you see it) item from ever-popular men’s gym hoodies also has beneficial effects on your performance. Many lifters like to pair these hoodies with a compression shirt in order to sweat more. And when you sweat more, you do more. You easily get the blood pumping and your muscles get that energy they need. They get the fuel to grow bigger. That’s why you’ll often see LeBron James or Carmelo Anthony working out and dropping some dimes in their favorite hoodies.

T-shirt

Having a t-shirt in your gym bag should go without saying. First of all, many athletes like to work out in a t-shirt, and secondly, you always need one after you’re done. Make sure that you find a t-shirt that fits you comfortably. Bear in mind that t-shirts get dirty the fastest, so it wouldn’t hurt if you packed two or even three just to be sure. You can also invest in a compression t-shirt since that piece of garment actually helps with the blood flow. As it is mentioned, better blood flow means better performance.

Underwear

This is non-debatable, this is a must. Pack plenty of fresh underwear! You’ll need it after you’re done. Some people like to fit in a workout midday and then head back to the office instead of going home. So, an extra pair of boxers won’t hurt. Also, since you’re a gym enthusiast, it is highly recommended that you buy fitted boxer briefs or trunks. The latter piece of garment is especially good if you like to do a bit of cardio during your workout.

Good wrist straps

Lifters adore the deadlift, so this item had to find its place on the list of gym bag essentials. If you like the deadlift and similar exercises, you have to put on some good wrist straps. Always go for quality leather when buying, those are quite durable. Remember, it doesn’t matter how strong your back is, if you can’t hold the bar it’s not going anywhere. With good wrist straps, you get better traction on the barbell which will provide your grip with an immediate boost.

Next time you start packing your bag for the gym, remember to take a look at this list just to make sure that you don’t forget something you’ll dearly miss during the workout!

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