5 Best Exercises Fitness Increased Performance training

by muscleandfitness

In our search for the most effective weight training exercises for athletes, we decided to contact a handful of the country’s best trainers and strength coaches and ask them each one simple, yet ever-perplexing question: What is the single best exercise a ballplayer, fighter or any other sportsman for that matter can do to improve his performance on the field, the court, the track or the ring?

5 Best Exercises for Increased Performance

The typical response included lots of head-scratching, and more than one trainer made the point that it’s virtually impossible to pick one single move that trumps all others. Fair enough. So we rephrased the question: If for some odd reason, you were limited to one exercise to prescribe to your athletes, what would it be?

In the end, the trainers came through in fine fashion and delivered the following 5 exercises. Each individual had his own reason for choosing the exercise he did, but overall, any one exercise on the list will work for a number of sports, from football to fighting to sand volleyball on the weekends, provided that sport requires some combination of strength, power, flexibility and conditioning. (All you dart throwers and foosball players out there, sorry, you’re out of luck.) Fortunately, you’re not limited to picking just one exercise. Work several (or even all) of them into your current lifting program and we promise you’ll be that much more of a beast in your chosen sporting arena in no time.

Barbell Step-Up

Contributor: David Sandler, MS, CSCS, co-owner of StrengthPro Inc., a Las Vegas based sports performance and nutrition consulting group (strengthpro.com).

Where it hits: Quads, glutes, abs

Why it’s effective: “Step-ups require a high degree of strength, coordination and balance – all marks of true athleticism,” says Sandler. “From a balance standpoint, using a barbell makes the move significantly more difficult than using dumbbells. A bar can sway side to side and front to back, whereas with dumbbells you can easily drop them to the floor if you lose balance.”

How to do it: Place a loaded barbell across your upper traps like you would when squatting and stand facing a plyometric box or other stable raised surface. (The height of the box should be such that when one foot is on the floor and the other is up on the box, the lead thigh is parallel to the floor.) Step up onto the box with one foot and press down into the box to raise your body up until the working leg is fully extended, then lower yourself back to the starting position, both feet on the floor. Alternate legs every other rep, or complete all reps with one leg and then switch legs.

How much to do: 3-4 sets, 8 reps per leg, 1½-2 minutes rest between sets

Conventional Deadlift

Contributor: Robert T. Williams, MS, CSCS, Division Fitness and Performance Specialist for EAS in Columbus, Ohio.

Where it hits: Quads, hamstrings, glutes, back

Why it’s effective: “One element of training that is often overlooked is inertia – more commonly understood as starting strength,” says Williams. “In most sports, you need to be able to accelerate quickly to the ball, or toward or away from a teammate or opponent. This requires explosiveness and strength, both of which are developed by deadlifting. Deadlifts will train the muscles to overcome your own body’s inertia to accelerate, but it will also allow you to overcome your opponent’s inertia in contact sports like football, rugby or wrestling, where you’re required to stop and/or takedown an opponent.”

How to do it: Position your feet shoulder-width apart beneath a loaded barbell touching your shins. Squat down and grasp the bar with a shoulder-width, pronated (palms facing back) grip. With your chest up and back flat, lift the bar by extending your hips and knees to full extension. Keep your arms straight throughout as you drag the bar up your legs to a standing position. Squeeze your back, legs and glutes for a count, then lower the bar back down to the floor.

How much to do: For increasing absolute strength, Williams recommends 5-6 sets of 3-5 reps using 85%-90% of your 1RM; for developing explosiveness, he recommends 3-4 sets of 5-6 reps with 50%-60% of your 1RM.

Bench Press Throws

Contributor: Tim Scheett, PhD, assistant professor in the department of health and human performance at the College of Charleston and an associate editor for the Journal of Strength & Conditioning Research.

Where it hits: Chest, shoulders, triceps

Why it’s effective: “The one thing that many people tend to forget when training for sports is the importance of developing explosive power for the upper body,” says Scheett. “Whether we’re talking about football, basketball, baseball, soccer, tennis, volleyball, wrestling, whatever, every athlete benefits from having great upper body explosiveness. And perhaps the best exercise for this is the bench press throw, because it utilizes relatively light weight and can be performed in a Smith machine, though I recommend a good spotter to ensure safety when catching the bar on the way down.”

How to do it: Center a flat bench in a Smith machine so that the bar lowers to your middle chest. Lie back, take a shoulder-width grip on the bar and unhook the latches. Slowly lower the bar to your chest as if you were doing a normal set of bench press. When the bar reaches your chest, explosively press it upward so that it literally leaves your hands at the top of the rep. After releasing, keep a slight bend in your elbows and catch the bar as it comes back down. Reset your hands so they’re even before doing the next rep.

How much to do: 3-5 sets of 3-5 reps with 3-5 minutes rest between sets using 30%-50% of your 1R

High-Hip Deadlift

Contributor: Mike Dolce, a former powerlifter and a strength coach and nutritionist to various elite UFC fighters.

Where it hits: Hamstring, glutes, lower back, core

Why it’s effective: “In my experience, most athletes, not just mixed martial artists, have terribly weak hamstrings, glutes and lower backs due to flexibility issues and undertraining,” says Dolce. “The high-hip deadlift directly addresses flexibility while building tremendous strength through the entire posterior chain [hamstrings, glutes, lower back] and core.”

How to do it: Stand over a loaded barbell on the floor with your feet roughly shoulder-width apart, your heels under your knees, your knees under your hips, your toes pointed forward and the bar directly over the midpoint of your shoelaces. Bend down and grasp the bar with a shoulder-width grip while keeping a tight arch in your lower back and bending your knees only slightly. Keeping your weight on your heels, your knees fixed in a slightly bent position and your hips high, explode the bar off the floor, driving through the upright position and slamming your upper thighs into the bar. Keeping your muscles tight, allow gravity to pull the bar back to the floor and let your hips “float” back to the starting position.

How much to do: Leading up to a fight, Dolce typically has his high-level fighters perform 5-minute rounds of 20-rep sets of high-hip deadlifts separated by rest periods consisting of 3-8 very deep breaths (eight deep breaths equates to roughly 40 seconds).

Power/Hang Clean

Contributors: Adam Mosher, CSCS, former head strength and conditioning coach for NASCAR’s Earnhardt Ganassi Racing and current pit crew member for Martin Truex Jr.’s #56 NAPA Auto Parts car; Jeff Kerr, a Hendrick Motorsports pit crew member who has also assisted Mosher as a strength coach.

Where it hits: Quads, glutes, hamstrings, core, shoulders, traps

Why it’s effective: “The hang clean is the perfect lift to improve strength, flexibility, balance, body control and explosiveness,” says Mosher. “In any sport, including pit stops [in NASCAR], those five factors are the pillars to being a great athlete.” “I agree with cleans,” says Kerr,” but I would choose the power clean for all the reasons Mosher mentioned and because it involves a little more lower body strength and power, since the bar starts on the ground.”

How to do it: Stand over a loaded barbell on the floor with your feet shoulder-width apart. Squat down to grasp the bar with an overhand grip, your chest out and your torso bent at 45 degrees. Keeping your entire body tensed, drive explosively through your heels to straighten your knees and bring your hips forward until the bar is at hip height, then immediately pull the bar up to your shoulders and squat under it as you catch it on your shoulders with your elbows pointed forward. Extend your hips and knees to stand straight up with the bar resting on your upper chest and front delts. Lower the bar back to the floor and repeat.

When doing hang cleans, the motion is the same, except that you start the movement in a standing position with the bar hanging straight down in front of you. Initiate the movement by dipping your hips down with a relatively shallow bend of the knees and exploding upward.

How much to do: Mosher recommends five sets of 3-5 reps using 60%-70% of your 1RM and roughly 70-second rest periods.

8 Performance Pointers Fitness Six-Pack Abs Summer training

By muscleandfitness

You’d like to think it’s never too late to start, but the truth is that clock is ticking when it comes to getting those washboard abs in time for beach weather. Don’t panic, though: get started with these tips today and you’ll be set for a (mostly) shirtless summer.

The adage that “abs are made in the kitchen” is totally right, but almost as important is making sure you’re using proper form when you’re working toward better definition and strength in your core. These guidelines ensure you’re not wasting your time—or worse, setting yourself up for injury

8 Performance Pointers for Summer Six-Pack Abs

1. Hold the peak contraction

By consciously squeezing and momentarily holding the peak contraction at the top of each rep, you’ll work your abdominals harder and be less inclined to race through your repetitions.

2. Move at a smooth, deliberate pace

Use a slow, strict motion that increases the intensity of the contraction and minimizes momentum. Momentum is created using fast, explosive motions, which reduce the quality of your workout and invite injury.

3. Exhale at the top of the move

Hold your breath until you’ve reached the peak-contracted position for a stronger, more intense contraction. Exhaling early reduces intra-abdominal pressure, so you won’t be able to contract your abs as strongly.

4. Keep your head in line with your torso

When grasping your head to support it, don’t interlock your fingers, which increases the likelihood you’ll pull on your head and disrupt spinal alignment. Lightly cup your fingers behind your head to support it—don’t pull on it.

5. Make sure the action is restricted to your waist

During most upper and lower abdominal moves, your spine flexes (your lower back rounds), so don’t keep your lower back arched during the movement. Keep other joints stabilized.

6. The range of motion is fairly small in many abdominal moves

Bringing your shoulder blades off the floor in the basic crunch, for example, works the abs through a full range of motion. Don’t rise as high as you would in a full sit-up—such motion doesn’t further contract or stimulate the abs and may increase hip flexor involvement when your feet are planted, such as in decline-bench crunches.

7. Maintain constant tension throughout the set

The ab muscles recover quickly, so if you rest between reps, even if for only a second, it becomes difficult to adequately fatigue the muscle. Maintain constant tension by stopping just short of the endpoint on the eccentric rep.

8. Take precise rest periods between sets

After you complete your set, rest about 60 seconds to let your abs recover so you can complete your next set. If you start too early, they’ll still be fatigued and you won’t reach your target rep.

Ab Workout Fitness The No-Situp

by Rob King

When you think of ab exercises, the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

The No-Situp Ab Workout

Instead of doing situps give these three exercises a try:

Single-arm Weighted Carries
Pushup Hold Walkouts
Side Plank

1. Single-arm Weighted Carries

The single-arm weighted carry is a go-to exercise, every workout. It's very simple to perform and very beneficial in many ways. Simply grab a weight in one hand and start walking.

Some tips to quality weighted carries are:

1. Maintain good posture. Chest up, eyes up, and shoulders back. Be sure to not hunch or round the shoulders or upper back.
2. Brace Your Core. To do this, flex your core like someone is going to punch you in the stomach. This immediately will give you the feeling of creating a brace.
3. Make a fist with your free hand. This will create more full body tension, which will make this more of a full-body exercise.

2. Pushup Hold Walkouts

This is a simple yet effective core exercise that requires no equipment that will turn your abs to bricks.

1. Start in a pushup position with your hands under your shoulders.
2. Brace your core like you're going to get punched and squeeze your glutes as hard as possible.
3. From here start walking your hands upward, one at a time past your head. Keep walking your hands up slowly and controlled.
4. Your core will immediately brace and you'll feel your midsection lock down.
5. Hold the walk-out position for 3-5 seconds, walk your hands back to pushup, position, and repeat.

3. Side Plank

Planks and side planks are a great exercise for core strength, improving hip issues, and helping people with lower-back pain. The side plank especially is a low-risk, high-benefit exercise.

To do a side plank:

1. Lie on your side. Put your top leg directly in front of your bottom leg. The heel of your top foot should be in line with tips of your toes of the bottom foot.
2. Take the elbow of the side you're lying on and prop yourself on your elbow with your elbow and shoulder stacked in a straight line.
3. From here rise up the hip that is on the ground and maintain a good neutral spine and brace hard.
4. Hold this position for as long as possible without losing form. Rest and repeat as necessary.

Fitness Perfect Kettlebell Swing

By Rob King

The kettlebell, more commonly known in Russia as “Girya,” is one of the most misunderstood tools in fitness today. When used properly it is lethal for melting fat, building muscle, and rapid improvements in conditioning. Done incorrectly and it can result in injury. When using Kettlebells for fat loss, the first exercise to learn is “the Swing.” The swing is one of the best exercises for rapid fat loss and powerful development of the hips, and posterior chain (hamstrings, quads, and glutes). Here are the five most important cues for a perfect swing.

1. THE HIKE

How you set up your swing matters. Don’t just grab the bell; learn to hike it to set up a powerful swing. Sit your hips back into a hinge, start with the kettlebell in front of you, grab it tightly, engage your lats, and hike the bell back through your legs like someone would hike a kettlebell. This set up sets up a powerful swing.

2. THE HINGE

A kettlebell swing is not a squat with a front raise, it’s meant to be a hinge. A hinge is when you sit your hips back stretching your hamstrings. This loads up your hips and hamstrings to become like a bow ready to fire an arrow.

3. THE LOCK

At the top of a kettlebell swing you want full hip extension, knees locked, feet rooted into the ground, core tight, and glutes squeezed. The lock is important for generating full explosive power at the top part of the swing.

4. BREATHING

It’s important to learn how to breathe properly when you swing for maximum fat loss results and conditioning. When extending your hips and coming swiftly to an upright position (the Lock), powerfully exhale, as if you were blowing out candles. During the swing, when hinging down, inhale and fill your midsection with air by breathing in through your nose. Learning to breathe during the swing takes a lot of practice, which leads into our most important point when learning to swing.

5. REPETITION

The swing is a lift and should be treated like one. Be sure to practice. Learning a proper kettlebell swing cannot be learned quickly. Be patient and keep practicing and improving.

Boost Your Back Squat Fitness

By  mens fitness 

The squat hits every muscle in the body in some way, shape or form, and is one of the moves that people use to measure strength. Squatting twice your bodyweight is considered a huge feat of strength, but those big number lifts don't come overnight, and without practice. 

The three most common snags or roadblocks that people face when trying to boost their squat are: weak glutes, weak hamstrings, and limited mobility. Here's how to fix them.

WEAK GLUTES

When coming out of the bottom position of a squat and driving upward, some athletes experience an inward buckle of the knees. This condition is known as valgus collapse and it's an indication of weak glutes. If not corrected early on, injuries can occur such as tears in the ACL, PCL, and most commonly the meniscus, meaning long-term recovery from surgery.

How to Fix It

Incorporate barbell hip thrusts into your routine to directly target the glutes. Perform 3-4 sets of 6-10 reps on your leg or lower-body days.

WEAK HAMSTRINGS

Yes, squatting hits the quads hard, but when the weight gets heavy enough, the hamstrings and glutes become much more important muscles to activate properly. Weak hamstrings can leave you struggling while trying to come out of the hole, or bottom position.

How to Fix It

Romanian deadlifts will strengthen the hamstrings and teach the body the correct order in which to fire these muscles in order to improve squat technique. Shoot for 3-4 sets of 6-8 reps on your leg or lower-body days.

LIMITED MOBILITY

If your body is tight and stiff, it's going to be challenging to move fluidly through a range of motion, forget even thinking about packing on significant weight. 

How To Fix It

Foam rolling is a good option for loosening up tight areas, but dynamic mobility work is the most effective option. After a foam rolling areas including the shoulders, chest, mid-back, lower-back, hamstrings, and glutes, perform overhead squats to stretch, open up, and mobilize all the major parts of the body. Start with 1-2 sets of 10-12 reps with a PV pipe, progressively move to a barbell for 2-3 sets while increasing the weight with each set. 

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100- rep-squat-workout Fitness routines training workout

By : mens fitness

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

“The 20-rep squat protocol has packed more mass on lifters' thighs than just about any program out there,” says Contreras.

Furthermore, a study published in the Journal of Applied Physiology suggests that muscle grows to the same extent when you push lighter weights to failure as it does when you lift heavy loads to failure. 

Become a better athlete and build lower-body muscle in just four weeks with this high-volume leg training program. 

The 4-WEEK  SQUAT WORKOUT

DIRECTIONS
Do this training program on Mondays and Thursdays for the next 28 days. Use no more than 95 pounds the first week. Rest 45 seconds between sets of squats. Perform exercises 2A and 2B with 45 seconds rest after you’ve completed each back-to-back move.

1. Barbell Squat
Sets: 4
Reps: 30, 30, 20, 20 

Drive your hips back and squat down until your thighs are parallel to the floor. Pause and return to the start.

2A. Barbell Romanian Deadlift
Sets: 2 
Reps: 10

Place a loaded barbell set at mid-thigh height in the rack. Grab the bar with a shoulder-width grip and step back. Brace your abs and drive your hips back until your trunk is nearly parallel to the floor. Squeeze your glutes and push your hips forward to return to the start.

2B. Barbell Hip Thrust
Sets: 2
Reps: 10

Sit on the floor and rest your back on a bench positioned parallel to the bar. Roll a loaded barbell up your thighs, so the bar sits on your hips. Squeeze your glutes and drive your heels into the floor to lift the barbell. Maintain a straight line through your shoulders, hips, and knees. Return to the start and repeat.

early morning workout Fitness jumpstart your morning morning exercises Morning Workout morning workout routine

By Eric Tai

Most of us wake up early in the morning listless and lethargic. Few of us have the luxury to have a fulfilling sleep and wake up without the noise of an alarm clock. Even with a cold morning bath or a cup of aromatic coffee, the tiredness doesn't seem to go away.

To really get your body started and going, what you really need is a good workout to get your blood moving. But none of us really wants to break out into a big sweat before heading out for work. Luckily, a refreshing workout to wake you up doesn't need to be a sweaty event. All it takes is for your muscles to warm up and get well-stretched. Here are five exercises that won't cause you to break out in sweat, but will definitely clear up your mind.

5 Morning Exercises to Wake You Up - Morning Workout,

1 Shoulder Stretch

Much like how you would normally stretch your arms overhead in a big yawn, this exercise is exactly just that. It shouldn't surprise you that your body naturally performs this exercise to shake off some of that weariness; the stretch pulls on your shoulder muscles, which are normally very tight after a night of sleep. Also move your fingers and clench your fists, blood from the hands through the finger tips get squeezed and flows to the other parts of the body; thus your arms and fingers wake up.

2 Calf Stretch

Before you even step out of your bed, simply move your feet such that your calf muscles get squeezed and this moves the slow flowing blood at both ends of the feet back to the heart. Squeeze at the calves a few times and feel your legs warming up. By now your legs should be feeling good enough to step out of bed.

3 Hip Stretch

Now sit up on your bed and turn your upper body from right to left and left to right without moving your entire body. Each time you reach the most extreme right or left, hold your stretch there for a few seconds. Now your mid torso is beginning to warm up as well.

4 Back Stretch

In the sitting position, place two hands on your waist and move your elbows backwards. Hold your stretch for a few seconds and do it a few times. This stretch the back muscles, especially you're the portion on your shoulder blades. Your body is almost fully warmed up by now and you aren't that sleepy anymore.

5 Tip-toe

Now stand up from your bed and tip-toe on your feet. Try to balance on tip-toe for a while before standing onto your feet. You can do this a few times as well. Tip-toeing requires your body to balance and balancing is a complex combination of muscles, body senses and brain coordination. This simple act calls for your brain to start functioning and cues your body to wake up fully.

Like a car left out in a cold winter night, you body needs to warm up and get primed to start working. The stretches move the blood in your body around all the areas and warm them up. Tip toeing at the end is like ignition of your car engine. It's not getting the car to run in 4th gear right away, but your car engine is now moving. Balancing calls for muscles, brain and body senses to all work together and your brain is thinking. Before you know it, you're fully awake, without even having washed your face yet.

best chest exercises best chest exercises for men chest chest exercises for men chest exercises for women exercises Fitness

By Sainy Girn

What exercises work best for your chest?

We're all guilty of using wrong exercise or wrong workout for our main muscle groups. So we are going to provide you with the top 10 exercises for each of your 10 major muscle groups to ensure that you get the most out of your workout.

And we are going to do it in 10 separate posts, over the course of a month. One post for each muscle group. The muscle groups we'll be covering are - Chest, Abs, Back, Glutes/Buttock, Hamstrings, Upper arms, Thighs, Waist, Hips and Shoulders. So today lets look at the 10 best exercises for chest.

The 10 Best Exercises for Chest

1. Barbell Bench Press

Considered to be the most basic and yet it's the best, most effective chest exercise. It is the ideal chest training exercise for all muscle fitness workout enthusiasts. Barbell bench press works on the chest, triceps, deltoids and lat muscles. With wide grip, barbell bench press works most on the chest muscles while a narrower grip works on the triceps.

Using heavy weights with fewer reps is perfect for muscle gain, while lighter weights with higher reps are perfect for strength.

2. Incline Barbell Bench Press

Incline barbell bench press works mainly on the upper part of the chest muscles and as a secondary function it works on the front part of shoulders. This exercise is very effective as it helps in developing the upper and middle chest muscles. This exercise can also be performed using dumbbells, smith machine, or by varying the grip.

This is the most effective chest exercise after bench press of course. If you have a 3 or 4 set routine for your chest, this would be the alternative exercise you would want to use.

3. Dumbbell Bench Press

Why dumbbell bench press? Because its very similar to bench press, with the only difference being that here we use dumbbells instead of barbell. It is a great chest exercise in gaining muscle and definition. Apart from the chest, it also works on the triceps as the barbell bench press.

The benefit with dumbbell bench press is that the weight lifted with dumbbells is balanced equally on both sides.

4. Incline Dumbbell Press

Again incline dumbbell press is similar to barbell incline press with the only difference being that the chest exercise is performed using dumbbells. It works the upper chest. Incline dumbbell press is recommended because using dumbbells allows the weight to be equally distributed in both arms.

5. Push Ups

Push Ups is a very effective chest exercise. Recommended by all trainers. Biggest advantage; It can be performed in a gym, home or outdoors and even an office. It works on chest and triceps. With hands wider, it works on chest while if you narrow your hands, it works on triceps. While the bench press is a great alternative, most of us don't lift as much weight in the bench press as we do in the push-up.

The push-up is considered to be the best - pound for pound, kg for kg exercise. In one study, found that 66.8 per cent of total body weight is lifted in a full push-up. So if you weigh, around 65kg, that means you'll be lifting 43kg, which is probably more than you would normally attempt in a bench press.

Performed as a warm-up exercise and it can also be used as a finishing exercise to fully pump the chest muscle.

6. Dumbbell Pull Over

One of the most effective chest exercises, simply because it works on the whole chest. With dumbbell pull over its not about the weight you are lifting but rather it is about how much you can stretch. Stretching part has more emphasis in this chest exercise than weights.

Dumbbell Pull Over works on overall chest and triceps as well. It is a very effective exercise and usually done as a last exercise on your full set.

7. Dumbbell Flyes

This exercise can be performed using dumbbells on flat, incline or decline bench. It depends on how you have structured your sets for your chest exercise. Dumbbell flyes emphasize the centre line area between the pecs and works the pectoral muscles of chest. This is a good chest exercise, one because it helps to give that sexy defined shape to the chest and second dumbbells allow you to fully work the chest equally from both sides.

8. Cable Crossover

The cable crossover is great for adding variety. Just to mix it up throw in a random workout, but this exercise is usually employed as part of a body part split having already completed say a bench press. The cable crossover target the chest muscles, this pieces of equipment (cable crossover) has unique properties.

When in doubt, go with cable crossover over any machine, cable crossover allow for a more freestyle motion, which greatly increases your likelihood of avoiding imbalances, untidy lifting techniques, and a greater overall body awareness of the muscles being used.

9. Decline Chest Press

As the name suggests Decline Chest Press is performed on a declined bench. It can be performed with both barbell and dumbbell (not at the same time of course:-o). Decline Chest Press works on the lower pectoral muscles of the chest. The exercise focuses on the chest more than it's flat or incline counterparts.

You need to do the decline barbell bench press if you are looking to increase the size and strength to your upper torso.

10. Chest Dips

Chest Dips is the exercise for chest performed on a dip bar. It works the lower chest area. It is one of the most efficient exercises for both chest and triceps. A properly executed chest dip not only works your chest, but also involves most of the upper body pushing muscles as well.

The chest dips is one of the most important free-weights exercises when emphasizing the pectoralis muscles. Contributing to an appealing physique, dips make your upper body significantly stronger. Chest Dips has greater overall strength training potential.

So there you have it, 10 best exercises for chest. Keep an eye out for the next one on Abs. And there is a surprise for you all.

It’s time to Lift Weights Faster. Get the program today.

can t stop eating eating at night eating late at night Eating Tips Fitness i can t stop eating Late-Night Eating

By Greg Crawford

For many people, the number one diet issue that they struggle with on a regular basis is battling night-time eating. It doesn't take much to realize that downing a full bag of chips or a large bowl of ice cream will quickly add up in terms of total calories added to your daily diet.

If you eat so much that you completely whip out the calorie deficit that you were hoping to achieve, then further fat loss progress will come to an immediate halt.

Night-time eating is something that impacts most of us at one point or another whether it's due to stress, boredom, loneliness, or for other reasons.

But, by learning what you can do to get a hold over your late-night munchies, you can be sure that you are able to see the progress you're after.

Let's take a quick look at a few of the main factors to consider.

Fight Back Against Late-Night Eating With These Tips

Keep Yourself Busy

The very first way to combat late-night eating is to make sure that you're not at home to eat. It can really be as simple as that. If you have no plans for the evening rather than lounging on the couch watching TV, you're just setting yourself up to eat when you shouldn't.

Instead, schedule some activities into the evening hours. In doing so you'll quickly take your mind off food and overcome this obstacle instantly.

Eat Regularly Throughout The Day

Second, another thing that you must be doing to prevent late-night eating is making sure to place your meals regularly throughout the day. If you often skip your breakfast and possibly even lunch meal thinking that you'll save calories this way, rethink that strategy.

Those who eat very few calories throughout the day are far more likely to overeat in the evening because their hunger level is just so uncontrollable.

Instead, keep your hunger level down by having small snacks and meals every three to four hours.

Schedule In A Smart Snack

Another smart move is to actually schedule in an evening snack. If you know that you are always hungry later on in the evening and this gives you anxiety about being able to follow your diet plan, start incorporating a late night snack into your daily total calorie intake.

Just be sure to choose wisely and opt for something like lean protein and healthy fats. Cottage cheese with natural peanut butter is the perfect way to end your day.

Keep Your Mouth Busy

Finally, last but not least, if you are going to be at home without much planned, the very least you can do to keep yourself from mindless munching is to keep your mouth busy.

Sip a cup of tea or chew some gum instead. This way, food can't get shovelled in at the same time and that should help you maintain a lower total calorie intake.

So there you have a few simple yet very effective ways to fight back against evening eating. If you come up with a few of your own strategies, this problem doesn't have to bother you any longer.