Rear Delt Fly with Exercise Band

 We'll continue with exercise bands. Since I set up my home gym, I make heavy use of exercise bands. I have them downstairs in the basement and upstairs hanging on my chin up bar.

These are the ones I bought back in 2020. I use them 3 to 4 times a week and have never had a problem. In fact, I bought 2 sets.

They vary from light to heavy and you adjust the tension both by where you grab the band and how far away you stand. The further away, the more tension. You can put bands together for extra weight as well.

There are plenty of good exercise bands out there.

To perform the rear delt fly, bend your legs slightly. Again, adjust the tension by stepping away from or towards the anchor point. Slowly pull the band towards you with your arms going straight out to your side. Return and repeat.

Don't rush these. I sometimes do 3 sets of 8 reps with heavy tension, or, at times, I'll start with heavy tension and do as many reps as I can, then gradually step forward and continue until I can't do anymore. 

Suspension Training (TRX)

 I got my suspension training setup this past summer. My home gym now consists of exercise bands, kettle bells, weights and the TRX type system. I did not get the name brand TRX because it is pretty pricy. I got a set for about half the cost, and it is solid!

I do have a pull up bar and a heavy bag, but we'll discuss that in the future.

I'm guessing maybe 60% of my workouts now consist of suspension training. I'm getting up there in age and this gives me a super tension workout plus works the core. Not to mention the stretch benefits.

Triceps Press down with Exercise Bands

 This is one of my favorite triceps exercises. I do them standing but you can do them kneeling as shown, especially if you can't get the band anchored high enough. I strap it around my chin up bar. By the way, this is excellent using the weight rack at the gym.

You want to try to keep tension on the triceps throughout the exercise. You'll want tension on the triceps from the start so grab the band and pull to starting position level with your chest. Now make an effort to pull your shoulders back so they are not rounded and you're concentrating on using the triceps and not getting help from the shoulders.

Pull the strap down and turn your palms to the front at the bottom. You can skip that part if you're just learning these but doing them during the exercise makes the biceps and the triceps pop. The nice part about this is you keep tension on your muscles throughout the movement.

You vary the tension by grabbing the band higher for more tension and lower for less. The nice thing is you can grab the band high to begin and, when you can't push down anymore, you raise your grip and knock out the rest of your reps.

This exercise will make the outside muscle of the triceps pop and that looks pretty impressive.

Pistol Whip - Awesome Cardio Workout

 I mentioned in another article that I bought a Quest 2 virtual reality headset and am not using it for my cardio workouts. Playing a game while getting in your cardio seems too good to be true but it's true.

I just came across a game called Pistol Whip. I kept hearing about it and seeing it when I'd watch YouTube videos on using the Quest 2 for fitness. But the price was too high, as far as I was concerned. Luckily Oculus ran a 1 day special and I grabbed it.

Wow!! Talk about having a blast and still getting in a workout. This is off the charts. Here's a video for you to check out that shows one of the western themes. Watch it and then read on.

There are 22 or so movie style scenes where you can play. You're emerged into the action and bullets fly all around you. The western scene is my favorite but there are gangster scenes, graveyard scenes, and more. I'll use the western to describe the workout.

You're on a moving belt that takes you through the town. Bad guys pop up in front of you, off to the side, above you and behind you if you didn't shoot them. You have to stay alert and shoot them before they shoot you. The cardio aspect?

You see the bullets coming at you in slow motion. You have to squat down and duck them or move left or right or even do a Matrix style lean. There are obstacles in front of you that you have to avoid. You shoot at dynamite to kill a number of bad guys at once. I cheat and put the mode on No Fail so that I don't die and have to start over. That would hinder my workout. But you hear a zing in the ear when you get hit. I'm getting a little better and not getting zinged as much.

I can't describe the way you feel after the game ends. The game is intense, and you feel yourself untensing after. My breathing is up and the heartrate kicks up during the game. After my first 20-minute session I went downstairs, and my lets were feeling sore after a while. I played for the first time on a Saturday when I take the weekend off from exercise. I didn't realize until I was done that I was getting one heck of a workout. If you try this, please comment. I'd like to hear what others think about Pistol Whip as a fitness game.

By the way, it's called Pistol Whip because if you avoid the bullets and get close to a bad guy, you kill him by hitting him with your pistol.

Kettlebells, Exercise Bands and Virtual Reality Fitness

 As we get older many of us tend to change our workout habits. I'm no exception. I no longer head to the gym and pile weights on the bar to see how much weight I can bench press or curl. My shoulders are fighting back and reminding me of what I put them through playing football and doing Tae Kwon Do and taking plenty of falls in sports and work.

Time to adapt. I still use weights for bench pressing or triceps presses. I do hammer curls and other curls using dumbbells. But more emphasis is on form and tension than on overall weight.

When Covid hit and our gym closed down, I bought an exercise band to go along with the weights I have at home. I liked it so much I now have a large selection of different tension bands. I can do pretty much any exercise using these bands, including assisted pullups as my shoulder won't allow me to do them like before. These bands put constant tension on your muscles without over straining them.

Next came a kettlebell. I bought heavy ones for shrugs and for the farmer's walk. Then I ended up buying different sizes. They offer tension you just can't get with regular weights.

Next came virtual reality fitness, which I just did an article on. I can get cardio work while having a blast and not grinding through an elliptical or treadmill or a stationary bike. I like to give myself the weekend off from exercise to recover but I can't keep myself away from the Quest 2 and the routines.

My point in this article is to explain why this site will start focusing on these forms of exercise. If you're a bodybuilder this site isn't for you. If you're someone who wants to work out and keep your body toned and in top condition without leaving your home, you'll love this. 

Now excuse me while I head into my bedroom to play my newest fitness game, Pistol Whip. I can shoot away at the bad guys while ducking and dodging bullets to get a good overall cardio workout. Think of something like Call of Duty but with so much body movement that you can't help but get a good workout.

 

Quest 2 Virtual Reality Fitness

 I have had a problem for a long time. I used to run and obviously that took care of my cardio workouts. I ran 10k races and a triathlon and biathlon and even a marathon. I wasn't competitive but I ran.

Knee problems and other issues with my legs and hips started making running less enjoyable and when my wife passed away, the motivation was gone.

I finally got back to weight training. I work out regularly with weights, kettlebells and bands. The problem has been getting in cardio workouts. I've tried. Elliptical and stationary bikes and rowing machines. Even walking. To no avail. Cardio was boring to me.

Until I bought a Quest 2 a couple weeks ago. 

If you're not familiar with virtual reality and the Quest 2, you can check it out here at Oculus.   I am not an affiliate.

Anyway, if there is interest, I'll dive deeper into how you can get shape using a Quest 2. Right now I have a boxing game, Thrill of the Fight, which sends my heart rate through the roof. 

I have programs such as Audio Trip that give you a workout as you move all around trying to hit flying triangle boxes and dodging fences by stepping to the side or ducking under mor leaning left or tight. I have a few more similar programs I loaded free as demos and will likely purchase in the future. I got Audio Trip because it went on sale.

If you've watched Youtube videos you have probably seen people running into and knocking over objects playing with one of these headsets on. No more. When you set up the game you draw an area virtually on the floor and it puts up a warning fence if you start to wander out of your safe space.

The result? I am getting an hour or more cardio a day!

If this interests you, please comment. I'll dive more into the fitness aspect of virtual reality.

 

Stair Master for Weight Loss

When I do my three times a week at the gym, my exercises have always consisted of weight lifting. About an hour and a half each workout day.

Aerobics? Not so much.

But I came to the decision I should include some aerobic type exercise at the end of my workout. I started with the treadmill, did some on the elliptical, and just walked on the track. I used to be a runner but running and sports took it's toll on my knees.

I saw the stair master and had purposely walked past it every time but decided to give it a go.

Whew! If you want to lose weight and are capable of using this exercise equipment, this should help. I'm fine after 1 1/2 hours of weights but, as of now, I'm sweating and puffing after a total of 7 minutes on the stair master.

I have it on the low setting. I've watched people do 20 - 30 minutes on this at a higher setting.

My goal is 10 minutes because I don't want to do less with the weights, but 10 minutes on this is beating the stuffing out of 10 minutes on the treadmill.

Why Do We Crave Sugary Foods?

For many of us the sight of a freshly glazed doughnut can feel like falling in love and coming home to a pack of unopened cookies can feel like the adult version of Christmas morning. There’s something about sugar that hooks us and keeps reeling us in again and again. Whether we like it or not sugar has a major hold on us.

If you’re reading this it’s highly likely you understand, and have first-hand experience, of this allure. Sugar isn’t just confectionary, it’s compulsion; there is no such thing as stopping after “just one.” I mean, if one is good, more is better. At least that’s what it feels like with the sweet stuff.

We are given many reasons for our sugar cravings: pleasure-seeking brain circuits, intestinal parasites, mineral deficiencies, malnutrition, habitual behavior, unbalanced diets, too much salt, buried emotional issues, lack of sleep, stress.... and my favorite, lack of discipline. We are not at a loss for reasons for our addiction to sugar, yet knowing isn’t enough to change us or our behavior. If knowing was enough we would all be winning gold medals and gold stars in every area of our life. If anything, knowing just makes it feel worse... we know better so why aren’t we doing better? Knowing becomes just another reason for us to feel bad about ourselves.

The next step to knowing is to try and do something about it. We take matters into our own hands and attempt to turn our sugar-loving switch from on to off. This is not a painless process, and just when we feel we’re making ground something happens to throw us off and we’re on a mission to hunt down any sugar we can find and back at the start.

When we decide to target our sugar dependency, we attack the sugar itself, we clear the pantry, empty the house of all products and declare sugar the enemy. And this is fine... except it doesn’t work. When we create an action plan like this, we’re a few steps too far ahead and facing the wrong direction. We don’t address what’s really happening.

The key: target the true problem, not the side-effect of the problem. And sugar cravings are the side-effect, they’re the symptom of the real problem, and treating symptoms never makes the problem resolve. The only way to create true, long- standing change is to address the root cause.... otherwise you’re just wasting your time and prepping yourself for another future sugar-binge.

What is the root cause? Leptin resistance. One way to target leptin resistance is with a product called leptitox, a blend of 22 all natural ingredients which work with your body to reverse leptin resistance and it’s effects. When leptin resistance occurs in our body we have a malfunctioning system. This malfunction will produce troublesome symptoms. Not only does leptin resistance increase hunger but it creates cravings! That’s a recipe for disaster! Not only will you be hungry but you’ll be hankering after the worst foods imaginable...

We may have blamed everything else under the sun for our inability to stop reaching for the next cookie... everything but leptin resistance. If you want to see real movement and change you’ll need to target leptin resistance and do something to “fix” it.

Leptitox is just the way to address the growing problem of leptin resistance, since it has been created to target and address it. Leptitox is a blend of 22 carefully selected herbs, amino acids and vitamins with the ability to help your body address the real cause of leptin resistance. It will change everything you thought you knew about weight loss.

Cinderella Solutions

Odd carb trick burns up to 1LB per DAY

If you’re like most folks… you diet, you count calories, you tear up the treadmill, and…

Nothing…

That’s how one overweight mother with prediabetes was feeling…

She did “everything right” and never lost an inch. Until…

She stumbled on this strange “carb trick” and burned away an unheard of 22lbs pounds in just 13 days…

And because of this one simple shift in her eating, she did it without starving herself…!

… and without a lick of exercise!

Now get this... with the same carb trick she dropped a total of 37lbs in the FIRST month!

… and shocked her doctor by completely reversing ANY pre diabetic symptoms!

You won’t even believe her final result so I won’t bother telling you. However you can see it for yourself on this page..

This might work for men, however it’s only been proven for women...

Fix Your Back Pain

I don't know anyone who doesn't have back pain. The problem is many people go to the gym or exercise at home and the exercise they do aggravates the back even more.

Do you still do sit-ups?

Or crunches?

Stop right now. See why these exercises are bad for you.

Fix My Back Pain!

Example of what you'll learn - - - Nerve damage is another potential consequence of too many crunches.

Secret Red Tea Detox Program

If losing weight is your goal, head over and learn more about the Secret West African Red Tea

You can't buy this tea blend in the store because it's still mostly a secret. but you can actually find all the ingredients you need at any grocery store.

Unlock Your Hip Flexors

Strong and Healthy Hip Flexors: Boost Energy, Immune System, Sexual Function, Strength & Athletic Performance

Description: The #1 muscle In Your Body that is the Key to Eliminating Joint & Back Pain, Anxiety and Looking Fat...

REVEALED! The 10 SIMPLE MOVES that will bring Vitality back into your life so that you can be strong, active, & energetic for yourself and loved ones.

Check out why your hip flexors are so powerful and the key to your health!

Become a Bodyweight Beast

If you're not just interested in losing weight but also want o learn how you can develop true strength and become ripped in 30 days, check this out!

Click Here!

What is The Fat Decimator System

The Fat Decimator System

This system peels back the secrets on weight loss by dispelling the myths and showing you the science behind losing weight the right way.

You learn how the body works and how to work in harmony with your body’s natural fat burning abilities to rapidly, safely and permanently shed unsightly and unhealthy pounds.

Kyle Cooper, creator of The Fat Decimator System, is a former marine and a certified trainer who has been training soldiers in the military and civilians to get in their best shape possible for the past 10 years.

This program is based on a chance meeting with a Korean medical student while serving in Afghanistan. This man introduced Gunny Cooper to a whole new way of looking at weight loss and health and it’s revolutionized the way that he trains his clients and how he’s been able to help tens of thousands of people regain the bodies they have desperately missed.

Stop Eating These 2 Vegetables & Lose Weight

🍆 🍄

This outrageous secret has been proven successful with over 56,000 women… who have used this to melt off ugly fat off their body immediately, keeping it off for good… without any sort of restrictive diet or exercise regimes or supplements!

Use THIS TIP Today To Drop 3 Dress Sizes In 7 Days!

So what is The Fat Decimator anyway?

Exercpt from interview with Fitness and nutrition expert, coach and former Marine Corps Gunnery Sergeant Kyle Cooper

Q: Kyle, what’s your experience with fitness and weight loss?

“It’s a weight loss and health plan that’s based on ancient knowledge from Asia that’s been independently studied and verified by a lot of clinical studies.  Doctor Sam Pak, my Korean friend, introduced me to some of his research while we shared a bottle of Jack one night shortly after my man was killed.  I kind of blamed myself, you know… but Sam showed me some very hard data that really opened my eyes and revealed a whole new way of thinking about losing weight.

Together, we organized his notes and fleshed it out into a program that involves food, exercise and the body’s natural biology to bring about astonishing weight loss as well as restoring the body’s ability to heal and revitalize itself.  We tested it on my marines and on others on base and the results were amazing.”

How Does the Fat Decimator System Work - Part 1

Part 1 = The Diet

The diet consists of 3 different stages that are each 1 week long. During week 1 you will see about a 10 pound drop. The information in the Fat Decimator System will teach you how to lose 1 pound of body fat or more each day by simply changing the foods you eat.

Get through the first week and you will definitely become motivated to continue.

Click the link to watch the video and I'll bring you Part 2 later. Until then, read this controversial bonus tip:

Did you know that there’s a common household green vegetable that is actually keeping you from attaining the body of your dreams? But here’s where it gets tricky...

Recent studies by one of the top universities in the country have revealed that people who don’t stop eating this vegetable can turn off their natural fat burning cycles and, instead, actually STORE toxic belly fat, and even increase their levels of dangerous cancer-causing free radicals - all at the same exact time.

The harsh truth is this... If you ever want to actually melt off stubborn belly fat, say goodbye to it for good and, instead, finally achieve the lean, toned body of your dreams.

Cucumber = Weight Loss

Lifting Overloaded Weights

According to the overload principle, exercise must be done at a higher level than usual to bring about various training adaptations. Once the body has adapted to the higher level of exercise it will function more effectively and efficiently.

In other words, your body is going to adapt to exercise. If you start out doing 10 lb dumbbell curls, for example, it may be hard in the beginning and if you are new to weight training, you will see some results. A strengthening of the biceps.

But your body will get used to that weight and if you want muscle gains, you are going to need to increase the load.

The overload can be obtained by manipulating various combinations of exercise frequency, intensity, duration and type of exercise.

Increasing intensity, duration and frequency can be helpful for running, cycling or swimming, and increasing resistance and repetitions can improve strength training.

Do You Really Need Cardio Exercise?

I was on a long discussion awhile back about the value of running and the possibility that you can overdo it.

When it comes to cardio the general consensus is less volume and more intensity is best for you.

I am in the category that believes that. At the same time I feel running at any speed has to be beneficial for you but excessive running can eventually lead to injuries and when you get older and want to run, you may not be able to.

That’s my opinion but that’s only one opinion. You need to weight in on various options and eventually find out for yourself what works for you. Not for your neighbor necessarily but for you.

That’s why I have lots of articles from various fitness experts. I don’t want you to get stuck listening to only me.

Here is a very informative article from a well known trainer who can show you the quickest way to gain six pack abs. Take a few minutes to read it and see if you agree with him.

Do You Really Need Cardio Workouts?