Thursday, April 9, 2015

The Crow's Gym Thoughts: Vol. 26

Crow's #Gym Vol. 26
Dieting is more about tricking yourself into believing that you aren't dieting than actually eating less. The secret to losing weight and body fat through dieting is to take in less calories than you use up. We get it, but do you know the ways to eat less and not really notice it? Two slices of rye bread usually have the same calories as one slice of any other bread. Romaine lettuce has twice the fiber and vitamins of green leaf or iceberg for about the same calories. Nobody can really tell you how to eat but simple steps like these are a good start. Figure out the things you eat a lot and just change those to things that work better for your diet.

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Cool Down
If you've done a fast - paced workout, complete the workout with five minutes of slow aerobic activity. This cool down will give your pulse, blood pressure and breathing a chance to slow down. You can also end a weight training session with an easy set using a light weight, or some light stretching.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Back Exercises ..
Pull-Down (Narrow Grip)
Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the grips, with your palms of your hands facing each other.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
The Movement:
1. Pull the grips down towards your chest until it touches the upper part of your chest, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
Tips:
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement - extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Variations:
Wide grip: This variation works the outer portion of the latissimus dorsi rather than the inner portion, thus creating more depth to the mid-back. Use a wide bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.