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Burn More Calories By Standing Instead Of Sitting

Stand on your commute

Did you know adults sit for an average of ELEVEN hours a day? Beyond our desks, we tend to sit during meals, while watching TV and for most of us commuting to (and from) work. This prolonged sitting has proven to increase chronic diseases including type 2 diabetes and obesity, even for fit individuals. If you can spend 60 minutes standing …

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The Complete Guide To Training Your Back – Short Version

ws4sb training program

Start with Page 1 if you need Basic Anatomy, Back Exercises, Articles and Videos. Key Rules For Back Training If the goal is strength, use 4-7 reps per set If the goal is mass, use 8-12 reps per set If the goal is definition, use 15-25 reps per set Use 3-4 exercises, excluding Rear Delt/Upper Trap work Aim for 50-70 …

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The Complete Guide To Training Your Chest – Short Version

chest exercises flyes

Start with Page 1 if you need Basic Anatomy, Chest Exercises, Articles and Videos. Key Rules For Chest Training Up to 120 reps of Chest work per week Start heavy, even doing a heavy single for CNS activation before your main set of bench press Try to split 50/50 between Upper chest and Mid/Lower chest work If you’re training chest, …

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The Complete Guide To Training Your Triceps – Short Version

Start with Page 1 if you need Basic Anatomy, Tricep Exercises, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for Triceps Use a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 9-12 sets) To give variety to the muscle, use 3-4 exercises in …

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The Complete Guide To Training Your Biceps – Short Version

Start with Page 1 if you need Basic Anatomy, Bicep Exercises, Articles and Videos. Key Rules For Bicep Training If you are a beginner, try training your biceps three times a week for six weeks. For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workouts Work with 8-12 sets …

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How To Calculate Lean Body Mass

What Is Lean Body Mass (LBM)? Your Lean Body Mass (LBM) is the amount of weight you carry on your body that isn’t fat. If you weigh 100kg but you’re 30% fat, then your Lean Body Mass (LBM) will be around 70kg. Why Do I Need To Know My LBM? Muscle burns more calories than fat. The higher your LBM, …

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Bodybuilding.com

Bodybuilding.com 9to5strength.com was made as a resource for helping people get in shape, and while we have spent countless hours learning/reading about and practicing weight training, there’s no reason to write it all down when there are sites with endless amounts of information. One of the best sites around for those looking to build muscle, train for a sport, get …

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T-Nation

T-Nation 9to5strength.com was made as a resource for helping people get in shape, and while we have spent countless hours learning/reading about and practicing weight training, there’s no reason to write it all down when there are sites with endless amounts of information. One of the best sites around for those looking to build muscle, train for a sport, get …

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Three Stretches To Do After Your Desk Job

“Sitting is the New Smoking” Heard this before? Research has linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome. Symptoms include increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also increases the risk of death from cardiovascular disease and cancer. …

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Why Cold Showers Are Good For You

cold showers benefits

Now I’m the first to admit that a hot shower can perhaps be the highlight of my day, particularly in the cold winter months. It’s a great place to think, relax or just sit down and pretend it’s raining. However, here I am trying to convince you to take the plunge and join the Cold Showers Club. Why?   How …

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