Fitness https://breakingmuscle.com/fitness en 5 Common Rowing Mistakes https://breakingmuscle.com/fitness/5-common-rowing-mistakes <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-common-rowing-mistakes" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/indoorrowinggroup.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Though simple in theory, if you haven’t been taught the one skill (the rowing stroke) properly, it’s easy to butcher it and make all sorts of crazy mistakes. </div></div></div><!--paging_filter--><p>The <a href="https://breakingmuscle.com/fitness/respect-the-rower-an-argument-for-the-ergometer">rowing machine</a> looks simple and less intimidating than others&mdash;a machine anyone can use&mdash;and it is.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/5-common-rowing-mistakes" target="_blank">read more</a></p> aerobic fitness cardiovascular endurance competitive rowing endurance sports ergometer Fitness rowing ergometer rowing technique technique Wed, 21 Aug 2019 02:24:53 +0000 183496 at https://breakingmuscle.com Add Tempo to Your Training to Optimize Performance https://breakingmuscle.com/fitness/add-tempo-to-your-training-to-optimize-performance <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/add-tempo-to-your-training-to-optimize-performance" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn3.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/pulluptoppositionshanetrotter.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">You can get more out of your strength training by understanding how to change the speed of your reps and using pauses, otherwise known as tempo training. </div></div></div><!--paging_filter--><p>Before I get into what tempo is good for, let&rsquo;s talk about reading tempo.</p> <p>&nbsp;</p> <p>&ldquo;What does @3131 mean?&rdquo;</p> <p>&nbsp;</p> <p><strong>Before I explain that, you need to understand the difference between the concentric and eccentric portion of a movement</strong>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/add-tempo-to-your-training-to-optimize-performance" target="_blank">read more</a></p> efficiency Fitness muscle gain optimal performance performance strength and conditioning tempo tempo training training method training plan Mon, 19 Aug 2019 23:58:56 +0000 183491 at https://breakingmuscle.com Eliminate Poor Reps to Build More Muscle https://breakingmuscle.com/fitness/eliminate-poor-reps-to-build-more-muscle <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/eliminate-poor-reps-to-build-more-muscle" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/hipthrust.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Every repetition is an opportunity to get better. </div></div></div><!--paging_filter--><p><strong>If you&rsquo;re not making <a href="/fitness/the-holistic-way-to-track-your-training-progress">weekly progress with your training plan</a> right now, then listen up</strong>. Chances are it has nothing to do with the exercises you&rsquo;re using, or to do with how much time you&rsquo;re spending in the gym. It has all to do with your exercise execution and overall quality of each rep.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/eliminate-poor-reps-to-build-more-muscle" target="_blank">read more</a></p> Fitness good movement hypertrophy mindset movement quality muscle gain reps training plan Mon, 19 Aug 2019 09:00:00 +0000 183486 at https://breakingmuscle.com The Wisdom to Back Off; The Maturity to Be Okay https://breakingmuscle.com/fitness/the-wisdom-to-back-off-the-maturity-to-be-okay <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-wisdom-to-back-off-the-maturity-to-be-okay" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/bydate/201907/overheadjessessuntitled.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This isn't about quitting when things get tough. Sometimes it’s pivoting and going a different way. </div></div></div><!--paging_filter--><p>You ever listened to the <a href="https://www.kennyrogers.com/" target="_blank">Kenny Rogers song, <em>The Gambler</em></a>? The chorus reads:</p> <p>&nbsp;</p> <blockquote><p>&quot;If you&#39;re gonna play the game, boy</p> <p>You gotta learn to play it right</p> <p>You&#39;ve got to know when to hold &#39;em</p> <p>Know when to fold &#39;em</p> <p>Know when to walk away&quot;<sup>1</sup></p> </blockquote> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/the-wisdom-to-back-off-the-maturity-to-be-okay" target="_blank">read more</a></p> adductors Fitness fitness front squats joint pain ligaments muay thai olympic weightlifting powerlifting weightlifting Sun, 18 Aug 2019 14:30:54 +0000 183301 at https://breakingmuscle.com The 30-Day Challenge that Actually Works https://breakingmuscle.com/fitness/the-30-day-challenge-that-actually-works <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-30-day-challenge-that-actually-works" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/shanetrotteronahike.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This 30x30 challenge synchronizes training to spur big results. </div></div></div><!--paging_filter--><p>Before you start any fitness program or commit to a new way of eating, you have to really look at how you&rsquo;ve been living and why you have been living that way. <strong>You can&rsquo;t just turn the dial to awesomeness and expect change to follow.</strong> We are pulled by a lot more than just our New Year&rsquo;s Day desires.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/the-30-day-challenge-that-actually-works" target="_blank">read more</a></p> bodyweight workout challenge daily exercise daily practice eating habits Fitness habits healthy habits meditation mental training morning Sat, 17 Aug 2019 11:45:58 +0000 183381 at https://breakingmuscle.com How to Pace Yourself During Distance Rowing https://breakingmuscle.com/fitness/how-to-pace-yourself-during-distance-rowing <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-pace-yourself-during-distance-rowing" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/womanrowingmachine.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Each stroke on the rower should be at a deliberate and consistent speed regardless of the distance you’re rowing. </div></div></div><!--paging_filter--><p>As a former college rower, it&rsquo;s hard to stop myself from getting in there and <a href="/fitness/17-tips-for-getting-better-at-rowing">coaching anyone I see at the gym rowing with uncharacteristic technique</a>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/how-to-pace-yourself-during-distance-rowing" target="_blank">read more</a></p> cardiovascular endurance competitive rowing endurance sports Fitness rowing rowing ergometer speed Thu, 15 Aug 2019 18:26:12 +0000 183441 at https://breakingmuscle.com 'How To' Is Pointless Without 'Why' https://breakingmuscle.com/fitness/how-to-is-pointless-without-why <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-is-pointless-without-why" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201907/thewhyinfitness.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Are you running toward something or looking for a way out? </div></div></div><!--paging_filter--><blockquote><p>&ldquo;He who has a &#39;why&#39; can bear almost any &#39;how.&#39;&quot;</p> <p style="text-align:right">- Nietzsche</p> </blockquote> <p>&nbsp;</p> <p>Back in the 1800s, Nietzsche understood how pivotal the question of &lsquo;why&rsquo; is to the human experience.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/how-to-is-pointless-without-why" target="_blank">read more</a></p> change Fitness goals habits mental toughness mindset training plan weight loss Tue, 13 Aug 2019 17:56:35 +0000 183436 at https://breakingmuscle.com No-Equipment Needed Upper Body Pulls https://breakingmuscle.com/fitness/no-equipment-needed-upper-body-pulls <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/no-equipment-needed-upper-body-pulls" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/no-equipmentpulls.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Sometimes gravity is the best form of resistance in your training. </div></div></div><!--paging_filter--><p>All you need to train is your body. Mastery of that one machine makes the world a playground and almost certainly ensures a life of physical vigor. Bodyweight movement is the best because it is:</p> <p>&nbsp;</p> <ol> <li>Cheap (you need $0 of equipment)</li> <li>Adaptable (you can do it on a boat, you can do it with a goat)</li> <li>Safe</li> <li>The most natural, functional form of training</li> </ol> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/no-equipment-needed-upper-body-pulls" target="_blank">read more</a></p> bodyweight calisthenics Fitness hip hinge no equipment posterior chain posterior deltoid posture pulls rows supermans upper body Tue, 13 Aug 2019 11:43:56 +0000 183336 at https://breakingmuscle.com 5 Exercises to Better Wrist Health https://breakingmuscle.com/fitness/5-exercises-to-better-wrist-health <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-exercises-to-better-wrist-health" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/bydate/201708/handstandwristprephdr.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">If you can find 10 minutes twice a week, your wrists will return the love through greater mobility, increased strength, and best of all, less wrist pain. </div></div></div><!--paging_filter--><p>Be honest now. When it comes to your training, how much time do you spend working on your <a href="/fitness/get-ready-for-handstands-wrist-prep" style="outline-width: 0px !important; user-select: auto !important;">wrists</a>?</p> <p>&nbsp;</p> <p>There&rsquo;s a good chance the answer is, &quot;Not at all.&quot;</p> <p>&nbsp;</p> <p><strong>Most of us don&rsquo;t think much about warming up or strengthening our wrists</strong>, which is weird considering how many of us have immobile or weak wrists or even experience chronic pain in them.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/5-exercises-to-better-wrist-health" target="_blank">read more</a></p> cool down exercises Fitness joint health mobility stretching tendonitis warm up wrist wrist mobility Mon, 12 Aug 2019 01:12:08 +0000 183431 at https://breakingmuscle.com How to Say No: A Guide to Guilt and Eating https://breakingmuscle.com/fitness/how-to-say-no-a-guide-to-guilt-and-eating <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-say-no-a-guide-to-guilt-and-eating" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/guilteating.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Treats are such a common staple today that you couldn’t possibly eat them every time they were offered without gaining unwanted weight. </div></div></div><!--paging_filter--><blockquote><p>&ldquo;I made brownies! Here have one.&rdquo;</p> <p>&ldquo;Oh, they smell so good! Thank you, but I had a big breakfast and I&rsquo;m still full.&rdquo; (a white lie)</p> <p>&ldquo;Come on. It&rsquo;s just a little brownie.&rdquo;</p> <p>&ldquo;Really, I appreciate it, but no thank you.&rdquo;</p> <p>&ldquo;Really? You&rsquo;re such a health freak that you won&rsquo;t even eat the brownie I made?&rdquo;</p> </blockquote> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/how-to-say-no-a-guide-to-guilt-and-eating" target="_blank">read more</a></p> adherence boundaries clean eating diet advice Fitness guilt healthy lifestyle lifestyle design nutrition rules social norms Sun, 11 Aug 2019 11:26:08 +0000 183331 at https://breakingmuscle.com A Vacation's Worth of Simple, Effective Workouts https://breakingmuscle.com/fitness/a-vacations-worth-of-simple-effective-workouts <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/a-vacations-worth-of-simple-effective-workouts" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/vacationworkout.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">It's better for your mind to do some sort of fitness routine on vacation. We keep it simple here with 20-30 minute routines. </div></div></div><!--paging_filter--><p>So, you&rsquo;re going on vacation and are stoked about the mental and physical break from the gym.</p> <p>&nbsp;</p> <p>But you also know an entire week of drinking and a lax diet, all the while not getting your heart rate up or doing a single push-up for a week, is only going to make you feel emotionally low during the days on vacation&mdash;days that you&rsquo;re supposed to be enjoying!</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/a-vacations-worth-of-simple-effective-workouts" target="_blank">read more</a></p> bodyweight burpees circuit training Exercise Fitness glute bridge lunges planks push ups Shoulder Taps V-Sits vacation workouts yoga Thu, 08 Aug 2019 16:29:45 +0000 183461 at https://breakingmuscle.com 5 Exercises to Improve Your Deadlift https://breakingmuscle.com/fitness/5-exercises-to-improve-your-deadlift <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/5-exercises-to-improve-your-deadlift" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/deadliftyourwayoutofdepression.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">That's right, you don't need a barbell to improve your deadlift. </div></div></div><!--paging_filter--><p>Every gym has at least one of them (OK, more like 10 of them)&mdash;the people who want to improve a specific skill or movements so their answer is to practice that skill every single day.</p> <p>&nbsp;</p> <p>I have a client&mdash;bless her heart&mdash;who was frustrated that her <a href="/fitness/a-unified-theory-of-deadlifting" style="">deadlift</a> hadn&rsquo;t improved in 12 months and proceeded to deadlift heavy every single time she came to the gym for six months. At the end of it all, her deadlift weight hadn&rsquo;t increased, but frustration certainly had.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/5-exercises-to-improve-your-deadlift" target="_blank">read more</a></p> accessory work deadlift Fitness glute bridge glute ham developer hamstrings improvement kettlebell exercises one Leg RDL Thu, 08 Aug 2019 12:21:04 +0000 183426 at https://breakingmuscle.com How to Create a Gym on a Bare-Bones Budget https://breakingmuscle.com/fitness/how-to-create-a-gym-on-a-bare-bones-budget <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/how-to-create-a-gym-on-a-bare-bones-budget" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/newgym.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Bootstrapped gyms have to be about passion, commitment, and ultimately, service to the community. </div></div></div><!--paging_filter--><p>Let me tell you about a character. A character you&rsquo;ll find many times over in different independent gyms. This person is passionate, not only about their training but the idea of it. The type of training doesn&rsquo;t matter. It could be:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/how-to-create-a-gym-on-a-bare-bones-budget" target="_blank">read more</a></p> barbells beginning cyclist business development circuit training coach development crossfit diy platform Fitness fitness front squat rack gym gym equipment gym management gym owner olympic weightlifting Personal Training Tue, 06 Aug 2019 12:25:07 +0000 183371 at https://breakingmuscle.com Whys Are For Beginners https://breakingmuscle.com/fitness/whys-are-for-beginners <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/whys-are-for-beginners" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn4.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201907/stronglift.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Knowing what your "why" is can be helpful in getting started, but you'll need more if you plan on sustaining your efforts. </div></div></div><!--paging_filter--><p><strong>What is your &ldquo;why?&rdquo;</strong></p> <p>&nbsp;</p> <p><a href="/fitness/take-time-to-understand-the-why">No other question pops up in the self-improvement world quite so frequently</a>. As all clich&eacute;s that get beaten to death, there is actually a lot of value in exploring this question. The more clear we are on what we want and why want it, the more we&rsquo;ll be able to get momentum on the planning we need to see an effort through.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/whys-are-for-beginners" target="_blank">read more</a></p> Fitness growth mindset healthy lifestyle lifelong fitness lifestyle design maturation mind-body connection sustainable willpower Mon, 05 Aug 2019 11:08:00 +0000 183296 at https://breakingmuscle.com Bulletproof Your Ankles https://breakingmuscle.com/fitness/bulletproof-your-ankles <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/bulletproof-your-ankles" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201908/ankleflexion.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Don’t let your ankles hold you back: Get them mobile and bulletproof! </div></div></div><!--paging_filter--><p>Just like your poor little forgotten wrists, you probably also pay very little attention to your ankles and feet, unless you have experienced a major foot injury. <strong>Yet, ankle mobility could be the number one reason your squat, well, kind of still sucks</strong>.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/bulletproof-your-ankles" target="_blank">read more</a></p> ankle mobility ankles daily practice Fitness foot stretches front squats mobility plantar fasciitis stretching Sun, 04 Aug 2019 19:38:09 +0000 183416 at https://breakingmuscle.com