No Limp Wristing a Bar

You remember that game “Mercy” that you use to play as a kid? Heck I see some guys at bars that still plat that after a few drinks lol

For those that don’t remember, this is where you interlock fingers and forcefully try to hyperextend the others wrist until the person cries “Mercy!”  Ya, it’s one of those moments in my past and I look back on and go “why…?”

Over the course I’ve been training I’ve seen a number of guys doing the same damn thing but not with another person instead of a dumbbell or barbell, and I can promise you that eventually that bar will win.
 

 

If you can’t grip it, you can’t lift it

I know a number of my clients are tired of hearing me say that but think about it. Your hands are the FIRST things to touch the bar in 99% of the case and if your grip is loose or wrong then the mechanics of the lift will not be efficient and the exercise will be a LOT harder.

How to grip a barbell - Fitness Revolution RowlettLet’s keep this simple and we will use the bench press as an example though what I’m going to write about will carry over into about every other exercise.

  • Step 1: You want the bar positioned in the PALM of the hand NOT the fingers.
  • Step 2: Turn your wrist where they are rotated IN, this will place the bar on the palm
  • Step 3: SQUEEZE the hell out of it! I can’t tell you how many times I’m training a person in their upper body lifts and they are  nearing their max but by yelling “Squeeze the bar!” they will all of a sudden get about two extra reps. [Read more…]

Things You Might Not Know about Inflammation and Low Testosterone

Side Note: I had someone do a guest writing series with this blog and a few others, so let me know what you think!

Many have found that when a man has inflammation, it can often times be due to low levels of testosterone. This can hinder a man’s life in a number of ways, starting with the inability to carry out sexual functions or having complications with reproducing. There are methods that men can take to help alleviate the inflammation that they might have. This will help them to increase their testosterone levels. So, what are some of those methods?

 

One way to reduce inflammation is to drink cranberry juice. This can reduce any systematic inflammation that a person might have. And this is not the only benefit. Researchers have found that it is great for health as it has all sorts of antibodies that flush out bad elements from our system. And it does not have to be cranberry juice. Just look for the juices high with antioxidants.
Another thing that can be done is to look at how much alcohol that you drink. While too much isn’t good for your liver, there are some good qualities of consuming moderate levels of alcohol. This has been said to actually reduce inflammation. However, there have also been some links between the amount of alcohol that men drink and low levels of testosterone. So, do keep a tab on the amount of alcohol that you consume.

 

In order to lower inflammation which will then help to increase testosterone, it is recommended that a man goes for regular exercise. There have been many studies done to prove this. The things that experts have learned from research are quite interesting. They have actually found that exercise actually reduces the level of TNF alpha as well as C-Reactive protein.

 

Looking at your diet is something that some men need to look at if they have inflammation and are experiencing low testosterone counts. The one thing that men want to avoid is high protein diets. This has been seen to be part of the reasons why men have high levels of inflammatory markers. Certain protein foods have been said to increase the amounts of fibronigen and C-Reactive Protein. Low Glycemic foods should be avoided as well. These foods contain insulin activated enzymes and this causes the body to create more of what is called arachidonic acids. The one thing that you want to get more of is omega 3 as this has been said to have some anti-inflammation benefits to it. One last thing to cut out would be saturated fats. This actually allows the inflammations to inhabit the body.

 

With careful study, you will find that there are many ways to reduce the amount of inflammation. This might help you to improve your testosterone levels so that a man can feel good about himself. These are just a few things that they you can try. In addition, you should discuss such things with your doctor to see what he or she would recommend. They might have other solutions for you to try.

Side Note: I had someone do a guest writing series with this blog and a few others, so let me know what you think!

 

 

In Health and Awesomeness,

Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

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High Blood Acidity in Relation to High Energy Activities

Side Note: I had someone do a guest writing series with this blog and a few others, so let me know what you think!

There are many who are learn from their doctors that they need to pay attention to their blood acidity levels. This is also known as the ph levels. It can’t be too high as excessive high blood acidity can be a huge problem to deal with, but it can’t be too low either. There are many factors that cause blood acidity to rise and fall. Here are some things that you should know about blood acidity.

The one thing that can cause the blood acidity to rise is high levels of exercise or physical activity. This is because the body needs much more energy compared to normal. This means that you are going to need more oxygen. Even though there is a higher need for oxygen, the body still produces energy, but without the use of oxygen. This condition usually last for forty seconds to six minutes, but if you are trying to reduce high blood acidity, this isn’t one of the things you will want to avoid.

 

One of those reasons why you don’t want the blood acidity to get too low is that it can cause fatigue. Fatigue is something that many of us face, but don’t pay that much attention to. However, this could be a warning that something is wrong. What many of us don’t know is that our brains work to keep us healthy. When we take part in activities that might decrease high blood acidity, we get tired and worn out easily. You will find that there are many who learn that one of the ways to prevent fatigue is to slow down to keep the acidity levels from reaching too high.

 

When you are looking for things that will help with lowering or preventing high blood acidity, it is said that you need to look for buffers. The body actually has natural buffers in them. You shouldn’t be surprised as our bodies are equipped with a lot of automatic mechanisms. What the buffers allow you to do is to help us produce energy without affecting the blood acidity too much. Some of you might be wondering how to create that natural buffer. This is where two natural supplements come into play. These two nutrients come in the form of supplements in which you can take when you find that you have a lack of buffers. The first is sodium bicarbonate which increases the bicarbonate levels in the blood. The other thing is beta-alanine which helps with the muscle’s carnosine levels.

 

It is important that you learn how to deal with issues regarding high blood acidity levels as this can allow you to perform at the highest level without putting too much strain on your body. You have to be able to keep up with the activities that you love. These natural supplements are safe to take and can be bought at a pharmaceutical store near you. If in doubt, you should talk to your doctor to be sure that he or she agrees with the usage of these supplements.

 

Side Note: I had someone do a guest writing series with this blog and a few others, so let me know what you think!

 

 

In Health and Awesomeness,

Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

My Favorite Hamstring Exercise

The Glute-Ham Raise is by FAR one of my favorite exercises not to mention my favorite for posterior chain development. The video here talks about HOW to set this up even if you don’t have access to that piece of equipment.

I’ll say it may not be as great as the manufactured piece but its pretty hard and will do the job 🙂


 

 

 

In Health and Awesomeness,

 

 

 

Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

Brandy’s Success 80lbs later (a must look!)

Brandy Gregg at Fitness Revolution Rowlett

80lbs in 8 months!!!

My story began with personal tragedy.  I was 30 years old when my husband died unexpectedly in 2008.  I had to start over my life and pretty much refigure out who I was, what I really wanted for my life, and what I really wanted to be. It took me a while, but I finally decided it was time to take care of me! I wanted to be the best I could be. I was also applying to nurse practitioner school, and wondering how I was going to advise people on health, when I was overweight myself.   In January 2011, I started working out and eating better. I lost some weight, but did not make the improvements I wanted. [Read more…]

Elizabeth Loses OVER 130lbs! WOW!!!

Congratulations to Elizabeth for hitting the 100lb weight loss marker!!!!

Elizabeth

  [Read more…]

Champion Core Series Level 5

Even though its not December, still a cool ab shot

Hard to believe that we are already at level 5! This level is for those that have really gone through and mastered the previous four levels and by this point in time you should notice that you have a significant improvement in your mind/muscle connection with your abdominal wall, remember that’s the main principle behind the previous 3 levels.

One thing that you will notice is that in this level I’ve really started to focus on the “crunch”. Reason why? I can assure you that you have a much better mind muscle connection with your upper abs than your lower and spending a few weeks taking advantage of this and start building more of a ‘pop’ to your upper abs; this can really carry over to the next and final level.

Side note: The crunch is typically initiated by the upper abdominal but if you really want to test your abdominal wall coordination start initiating the crunch with the mid to LOWER abdominal. If you can do this your feel a whole new world in your ab training! [Read more…]

Champion Core Series: Level 4

 

Level 4 is Here!

Ok, so if you’ve made it this far in your routine then you should notice that by this point in time, if you have mastered the previous three levels of training, that your abdominal development should be picking up.  Assuming that you don’t have copious amounts of insulation over them you should be able to feel the ridges in your abdominal wall and some developing in your oblique’s.

Level 4 really starts to scratch the surface of some of the advanced work that about to come! So you’ll notice that the exercises are beginning to get more difficult and a feeling of the need to “get stronger” begins to become more prevlaint

You see with the two three levels you may have noticed that the primary focus was just neural coordination or other words what is commonly known at the mind muscle connection.

Level three came around and by then you become to feel a bit of burn in your ab training due to the increased mind muscle connection but you may still have to had think pretty hard about really making the abs work.

So here are the two new exercises that make level 4 really start to stand out. [Read more…]

Champion Core Series Level 3

 

I hope that everyone is starting to pick up a few things from the ab series that we have been doing!

These routines here are based on the exact same frame work that I use to build every clients core routine so don’t take these lightly because I promise when I send out levels 5 and 6 you have wished that you have taken the time to go through these.

With Level 3 Comes some new exercises:

 

[Read more…]

Champion Core Series Level 2

 

Now on to level 2!

 

I’ll keep this a bit short and sweet because the only real difference between level 1 and level 2 workouts is the addition of a bent knee leg raise.

The reason that we are going with a bent knee is that by this point in time you should be able to have a little bit more basic control over your abdominal wall and we need to turn it up a notch WITHOUT going too far outside your level of control. [Read more…]

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