How To Remain Safe While Lifting Weights

Lifting weights is fantastic, but it’s important to remain safe.

If not, you could injure yourself and get stuck in a hospital bed. To ensure you are safe, here are a few tips to keep in mind.

1) Don’t Lift With Your Ego

Yes, it looks cool to go to the gym and appear like you can lift the most weight.

A lot of people feel this way, but in most cases, you are going to get hurt. Don’t lift a weight you are not able to manage. This is why the 8-10 reps per set mark is a good one. It provides you with the opportunity to lift a weight that’s reasonable to handle.

2) Maintain A Safe Distance From External Objects Or People

Are you lifting close to other people?

Make sure you have room to drop the weights and stay as safe as you can. Don’t work near a wall or something that will obstruct your movement. This is how people get hurt. You don’t want to hit someone in the face with a weight and force them to hire a surgeon over at

3) Use Proper Form

If your form is wonky, you are going to get hurt eventually.

It is like a ticking time bomb that can go off at any time. You are risking your joints, muscles, and everything else. It is important to understand how the movement works whether you’re doing a curl or a press.

Always emphasize the form of your movement as that’s going to keep you injury-free for as long as you want. The moment your form slips, you are going to open the door to an injury creeping up.

Think about these tips as you head to the gym to lift weights. Yes, it is an intriguing part of your routine, but you have to do it the right way to optimize your results. Don’t lift with your ego and use the right form. It’s the least you can do to prevent injury.

Please watch the following video if you are interested in learning more about safe weightlifting:

Biggest Weightlifting Myths

With so much conflicting information available regarding weightlifting, it can be difficult to identify what is true and what isn’t. Five of the greatest myths that need to be dispelled are:

1. Building Muscle Mass

Lifting weights does not necessarily increase muscle mass but rather tones and shapes muscles to their ideal size. Ask any body builder and they will tell you that it takes hard work to build muscle mass and involves increased calorie intake as well as regular and rigorous workouts.

2. Weightlifting Causes Injuries

While there is some truth in this myth, it is only when weights are being lifted incorrectly that injuries to the joints, tendons and even bones can occur. This is however the same for any type of exercise. But don’t think you are going to get away pain-free – muscles will be tender or achy after a weightlifting workout.

3. Man Vs. Machine

Machines are great for simplifying weightlifting and minimizing the risk of performing an exercise incorrectly. However, they restrict you to a singular motion, working only specific muscles groups. Free weights provide you with greater range of motion thereby creating more activity in a larger amount of muscles.

4. The Heavy

Lifting heavier weights does not mean that you will see better or faster results. Starting with light weights and working your way up to heavier weights will provide optimal results. It is never recommended to lift weights in excess of what you can achieve comfortably to avoid injury.

5. The Big Fat Issue

Muscle does not ever turn to fat no matter whether you stop lifting weights or exercising. The muscle mass and tone may deteriorate over time or due to a lack of certain nutrients in your diet forcing your body to use muscle for energy.

How to Bulk Up without Getting Fat

If you want to build up muscle and bulk up, you want to avoid getting fat. There are some things you have to do in order to make sure that you get the perfect balance of bulk without fat. It doesn’t matter if you are a busy New York City businessman or a farmer in the midwest, anyone can use these tips to bulk up without gaining any fat.

First, know how much you weigh. You will want to eat plenty of protein but measure it out to be about one gram per pound that you weigh. You can get more specific instructions on most any reputable weight training website or online magazine.

You also want to be sure you are increasing your daily caloric intake by 100 calories. You can keep track of doing this by using an app that can track what you eat each day. You want to increase calories by eating more carbs.

Keep up with your exercise regimen. Don’t skip any days of lifting because you do not want to chance any of these extra calories building up as fat.

You should see a difference in a week to 10 days. If you do not, repeat the process. Make sure that you are adjusting the amount of protein that you are taking in properly. If you are having a problem, adjust your carb intake every day by 150 calories.

If you need to, add more reps to the exercises that you do. According to Men’s Fitness magazine, the experts suggest that you add some drop sets to your regular weight lifting routine. These should be about 25 percent lighter weights than what you are accustomed to lifting. You want to use them to get that total burnout feeling!

Don’t forget to do cardio. Jog, jump rope or bike. Just twice a week should do the trick. Try these all for about a week and you will see the difference.

For more information on this subject, check out the following video:

The Best Workouts To Do With A Bad Back

Is your back not as supple as it used to be before?

A bad back is normal, and many people deal with it from time to time. For those who are in this position, you will need to customize your workouts to ensure the back isn’t facing the brunt of what you’re doing.

Here is more on what you should be looking into doing.

Avoid Deadlifts

These are not a good idea and will put too much pressure on your back.

The weight can tweak something, and it could take you out for months. Don’t risk it and avoid the movement as a whole.

No Leg Presses

The same applies to the average leg press machine you are going to have at the local gym.

You cannot lie down and do the leg press because it is going to put all of the stress on your back. The back plays a significant role in this movement, so avoiding it is a must. Keep these out of your workout routine.

No Back Squats

Too much pressure is placed along your back when the weight sits on your shoulders. It’s better to avoid this movement even if it provides great results. You will end up aggravating your bad back.

Instead, you want to take a look at the front squat. This aligns the pressure to the front of your body (i.e. core) and helps alleviate pressure on the back. You will still see great results.

Consider Pushups

You want to build natural strength, and that’s going to come with variations of pushups. Don’t ignore this option as you look to figure out the best approach moving forward with your bad back.

Life will become easier if you are using this as the ultimate solution for you and your back.

Finding The Most Popular Fitness Companies

The most popular fitness companies are fairly easy to find. You just have to know how to use the internet to your advantage. Take a moment to go through the text here and you’ll find out who runs the best fitness companies in any area of the world.

When looking for a good fitness company, it helps if they have a lot of good reviews backing their services. You don’t want to work with companies that are new if you want to go with the best ones. The best are going to be those that have been reviewed well and that have been pleasing customers for years already. While a new company can be good, it’s good to give them time to do their thing. If they end up being a great company later it will be clear because they will be all the rage.

Some of the most popular companies in the fitness world include people that make clothing for athletes and people that like to work out. There are also companies that develop things like sports equipment, supplements, and more. You can find out who is doing the best in this kind of business if you just look to their product reviews. If people are saying that certain products are the best time and again, then that company is a top brand. Avoid things that are said to not work well or that are just low in quality if you want to be happy with purchases.

The most popular fitness companies are important to work with if you want to be more fit. If you try to go with a company that has a bad reputation, it’s not going to turn out that good for you. Keep yourself healthy and work with only the best in the business.

For more information on the fitness business, please check out this video from Gary Vaynerchuk:

The Greatest Weightlifters Of All Time

Weightlifting is a competitive sport in which athletes compete by attempting a single-lift of a barbell loaded with maximum weight. Weightlifters undergo rigorous fitness and strength training to increase their muscle power and apply their body strength to lift heavy weights without injuring themselves. There are two competition lift categories in weightlifting that are done in order: ‘snatch’, and ‘clean-and-jerk’. Each athlete is given three attempts in each category and at the end of the competition, the two highest weights lifted are combined to determine the winner. There are different weightlifting categories based on the weight of the athletes. Below is a list of the best weightlifters of all time, their achievements and their contributions to the sport.

1. Paul Anderson
Weight- and power lifter, Paul Edward Anderson, is widely considered to be one of the strongest men of all time. He achieved a gold medal in Olympic weightlifting and was two-time National Champion. In 1985 he was included in the Guinness Book of World Records for lifting 2,844.02 kg that set the record for the greatest weight ever lifted by a human being.

2. Hossein Rezazadeh, an Iranian weightlifter, was Olympic champion twice, won the World Weightlifting Championship 4 times, and the Asian Games twice during his active career. In Iran, he was chosen as Sportsperson of the Year four times and received a Badge of Courage from the Iranian President. In 2002 he was named “Champion of Champions”.

3. Ilya Aleksandrovich Ilyin, a Kazakh weightlifter is a two-time Olympic champion and won the World Champions title 4 times. He is also the current Olympic record holder of all 3 events in the 94kg category with a 233kg clean-and-jerk lift and an overall total of 418kg. In 2011 he won the World Championship in the 94kg category and was named the best Asian athlete jointly with two others by the Olympic Council of Asia in 2012.

4. Liao Hui, a superior weightlifter from China is the current record holder in the 69kg all three event class with a clean-and-jerk lift of 198kg and an overall total of 359kg. He was three times World Champion and a marvelous Olympic competitor. In 2008 he achieved a gold medal at the Beijing Summer Olympics and won the World Weightlifting Championship twice, in 2009 and in 2013. in 2010 he broke the world record in the 69kg class in both the clean-and-jerk and overall total. He recently set new records in the 2013 World Weightlifting Championship with a snatch lift of 166kg and an overall total of 359kg.

Tips For How To Keep Your Feet Healthy While Working Out

When you first start an exercise program, it is easy to get so caught up in the process of building muscle and burning fat that you forget to take care of your feet. However, exercising can be incredibly hard on your feet. When you are running, jumping, bending, and twisting, it is important to think about how all of those movements are affecting your feet. Otherwise, you could wind up with problems such as blisters, corns, calluses, and other foot problems.

One of the most essential things that you can do to care for your feet is to invest in a high-quality pair of shoes. Avoid the temptation to buy a cheap pair of tennis shoes from a mass merchandiser. Although these shoes may look stylish, they usually don’t have the same level of support as brand-name shoes. This is one area where it pays to spend a little bit more money.

Most fitness experts and doctors recommend cross-training shoes for exercising since they are designed to work with many different types of movement. The shoes that you select should have good arch support and should offer plenty of padding to minimize the impact on the bottoms of your feet when you hit the ground.

They should also bend easily along with your feet – especially at the front of the shoe. If the shoes are too stiff, they could hinder your movements and rub against your foot, causing a variety of different problems.

Finally, don’t forget to wear athletic socks along with your shoes. Socks can provide additional cushioning and can also wick moisture away from your feet, keeping them dry while you are exercising.

It is important to think about how to keep your feet healthy while you are working out. These simple foot care tips should help you give your feet the support that they need during any type of exercise.

Please watch the following video for more information on staying healthy while working out, please check out this video:

The Most Popular Weightlifting Techniques

The body requires regular exercise for it to remain healthy and also maintain a strong immune system. Ignorance to take care of yourself can lead to obesity and contraction of other chronic diseases that would have otherwise been avoided by regular exercise routines. Weightlifting workout usually comes up when you decide to lose fat, build muscle or increase strength.

However, passion and hard work are not enough for you to attain the desired goal you want. There is a lot of confusing, conflicting and overall terrible advice out there as to how to go about the routine. In order to get the outcome you want within a short duration of time, the workout schedule should be specifically designed for your body, the objective you have and the level of experience you have.

Advancements in the field of biology and kinesiology, hypertrophy, nutrition, progressive resistance and the exercise equipment have made it possible for a gym goer to know the best program that meets their specific needs. They take into consideration the type of diet you eat, intervals you go to the gym and recuperation period. Some of the popular weight lifting techniques recommended for you include:

The 3 Day Full Body Split

Monday- Full Body Workout
Tuesday- off day
Wednesday- Full Body Workout
Thursday-off day
Friday- Full Body Workout
Saturday-off day
Sunday- off day

This is actually the best weight lifting workout program for beginners and involves a three-day full body split. It allows beginners to increase strength and build muscle at a fast rate. It is also ideal for individuals past the beginner stage who want to increase their strength. Another popular technique is:

The 4 Day Upper/Lower Split

Monday- Top Body Part
Tuesday- Bottom Body Part
Wednesday- off day
Thursday- Top Body Part
Friday- Bottom Body Part
Saturday- off day
Sunday- off day

This technique allows twice per week training for each muscle group. It is ideal for advanced and intermediate trainees and is the best routine if you are training for a certain competition. An equally effective three-day upper/lower split version is also possible if it is more manageable for you or if you just prefer reducing the weight lifting rate.

What Are The Best Exercises For Weight Loss?

What are the best exercises for weight loss? If you’re wondering this, then you’re far from the first person to ever have that thought cross their minds. Over two-thirds of American adults are overweight, and almost half of those are obese, so the desire to lose weight is very common and understandable. It’s often a matter of diet and exercise, but while you can diet all day, you can’t exercise all the time, meaning you want to get the most of your workout when you can do it. We hope you learn a lot about weight loss and fitness on this website, we are here to help you figure out what the best weight loss exercises are.

In terms of determining the best exercises for weight loss, there are three different ways of looking at it.

The first is what forms of exercise are going to burn the most calories. The natural inclination here is to look at exercises that burn the most calories per hour, but if you’re unable to sustain such activities, you might also want to look at exercises you have more endurance for where you can burn fewer calories per hour but can possibly perform longer. Some exercisers find they can burn more calories walking for two hours than running for half an hour and getting wiped out.

The second forms of exercise that are best for weight loss are simply the ones that you’re physically capable of doing. You might be tired of hearing the advice of consulting your physician before starting an exercise program, but the warning does not just exist to prevent lawsuits. If you launch into a particular workout and injure yourself, it’s not going to be sustainable.

The third form of exercise that’s best for weight loss is honestly anything you enjoy enough to do sustainably and consistently. While something like a spinning class or jogging might burn high levels of calories per minute, if you don’t enjoy them, they won’t work for you. On the other hand, if you love swimming with your family or taking yoga classes with friends, then you have a calorie-burner that will keep showing up on your schedule.

If you would like to learn more about this subject, please watch the following video:

Turn Yourself Into A Pipidae With These Workouts

One of our favorite things about frogs, other than their beautiful skin and innocent nature, is how they are able to use those little legs of theirs to jump to unbelievable heights. One frog in particular, the Pipidae, has legs that would put Dwayne “The Rock” Johnson to shame, even right after leg day. The Pipidae can jump from pod to pod with a simple twitch of its legs, while us humans have to prepare and swing our arms and bend our legs perfectly just to jump a few feet.

If you want to get the legs of a Pipidae, which is not scientifically possible technically, we suggest that you do the following workouts. While we might never be able to jump with the ease of a frog, humans can sure improve their leg strength with a good amount of determination and grit.

Calf Raises

Calf raises are one of those exercises that seem ridiculously simple and worthless until you realize how important your calf muscles truly are to you. Your calves extend from around your achilles all the way up to the back of your knee, which makes them an absolutely vital element of any leg day workout.

If you ever watch a basketball game or a track and field event, check out the athletes’ calves. They are simply ridiculous.

Calf raises can be done both with an without weights, depending on if you are going for tone or strength, and whether or not you are able to do it with weights. All you have to do is stand straight as a pin, and go on your “tippie-toes” for a second, then slowly come back down. Repeating this exercise gets pretty demanding on the calves, and can show some real returns on your investment pretty quickly!


Squats are really fun workouts because there is a true element of adrenaline to them. If you move one part of your body incorrectly, there is a non-zero chance that you break your spine! Hooray!

To be completely honest, we don’t think that you will break your spine while you do squats. Before we get into the workout, however, we do think that it is important to stress safety and caution before entering the world of squats. Depending on your strength level, you can have dozens or even hundreds of pounds resting on your neck. Without proper technique and supportive spotting from another lifter, you do put yourself at risk for injury if you make a mistake.

With that being said, the rewards for squatting make the risks completely bearable. Squats are the best way to work out your entire lower body as long as you have good technique. Think about it: squats involve grabbing a huge amount of weight, throwing it over your shoulder, and moving your entire lower body up and down.

This forces you to work out everything in your lower body, from your calves to your back, to every little bone in your feet. It might seem like a lot of effort for one workout, but there are not too many workouts that have the all-in-one capabilities that squats do.

If you enjoyed this article, we encourage you to continue working out and working towards becoming your very own Pipidae. It is not an easy path, but with some intense calf raises and squats, you can do it. We believe in you!

For your viewing pleasure, we have attached the following video to this article. We hope you enjoy the video as much as you enjoyed the article. Please continue to read for more amazing fit frog tips!