World Bodybuilding

HOW TO DO IT: Sit on bench holding a dumbbell between your feet. Place the back of your upper arm on your Inner thigh. Lean into your leg to raise your elbow slightly. Curl the dumbbell up to the front of your shoulder. Lower the dumbbell back down to the starting position, until your arm is fully extended.

FORM TIP: When your elbows are fully flexed they can travel forward slightly, allowing your forearms to be no more than vertical.

STANDING EZ BAR CURLS

HOW TO DO IT: Grip a an EZ bar with a shoulder-width underhand grip. With your elbows at your sides, raise the bar up until your forearms are vertical. Lower the bar back down until your arms are fully extended.

STANDING DUMBBELL HAMMER CURLS

HOW TO DO IT: Hold two dumbbells at your sides. Stand upright with your knees slightly bent. Position the two dumbbells with your palms facing in, and arms straight. With your elbows at your sides, raise both dumbbells up until your forearms are almost vertical and your thumbs are facing your shoulders. Return to the starting position and repeat.

CABLE CURLS

HOW TO DO IT: Attach a stirrup attachment to each high pulley cable on a crossover pulley machine. Stand between the two towers with your feet shoulder-width apart Grip each handle and extend your arms out to your sides to form a Y-shape, with your palms facing up. Curl your arms toward your shoulders. Laterally rotate your forearms so that your palms are facing your shoulders at the top of the movement. Keep your elbows in place and slowly return to the starting position.

TRICEPS

TRICEP PUSHDOWNS

HOWTO DO IT: Face the high pulley and attach a rope attachment. Grasp the ropes with your palms facing one another. Position your elbows by your sides. Extend your arms downwards while pronating your forearms so that your palms are facing backwards at the bottom of the movement. Squeeze your triceps at the bottom of the movement before returning to the starting position by flexing your elbows.

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Undoubtedly one of the hardest areas to lose stubborn body fat is your core. It is usually the last area to go and that is why it’s important to have some tricks under your sleeve to stay on track to having that chiseled midsection year round. Wouldn’t it be better than killing yourself at the first glimpse of the spring sun because you know beach season is on its way?


Trick #1
It’s important to snack as long as you do it properly and during the time we tell you! Eating a snack in the latter part of the day, around 3:30 that contains protein will aid in boosting your metabolism and regulating your blood sugar. Irregular low blood sugar levels cause the body to retain a low insulin level as well. Low insulin will lead to increased fat storage around the mid section.

Trick #2
Sugar is not your friend. Try to consume as close to zero sugar as you can per day because it will keep your body’s insulin levels low while maintaining high levels of glucagon. This foreign word glucagon is a hormone that feeds on fat which can do wonders to your core.

Trick #3
Cut back on the abdominal exercises! Yes you heard that right, no matter how many crunches you do; excess stomach fat will never allow them to show their true potential. The most important part of getting that shredded core is through proper dieting, then cardio routines and finally working on the abs themselves.

Trick #4
If you suffer from constant bloating it may be a couple different reasons. One can be as easy as looking at the way you eat your food. Slow down when eating and try to chew your food until it is basically the same consistency as mashed potatoes before swallowing. Large chunks of food that settle in the stomach awkwardly can cause bloating. A second trick to reduce bloating is to cut back on sodium intake. High sodium can cause sudden bloating as soon as it is ingested and with so much sodium in foods today it’s important to watch your intake.

Trick #5
People are constantly asking what good snacks are to make sure they are on track to achieving that coveted flat stomach. One of the best snacks you can eat is a cup of yogurt (fat-free) with a couple tablespoons of sunflower seeds sprinkled within. Not your cup of tea? Try a slice of whole-wheat bread with natural peanut butter spread evenly across the surface.

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If you’re the type of person that starts out all gung-hoe and quickly loses steam after a few months in; you should follow these simple tips for dieting as well as overall motivation no matter what your end goal is. Consistency and hard work do pay off and it’s important to make that as easy as possible in your quest to getting the shredded physique you desire!

Staying on task
If you aren’t keeping track then you will likely lose sight of your calorie intake, muscles trained, or even the motivation to still go to the gym. There are countless resources out there today that can help you keep track of your workout, caloric needs and goals. Most are even free so there is really no excuse! Download an app on your phone, grab that old notebook out of your drawer, or join a website or forum with a strong motivating and knowledgeable community. Seeing the information logged in front of you helps to track progress and limit the amount of guessing that you are probably guilty of doing now.

Guilty Pleasures
It’s important to reward your hard work with the occasional cheat meal. We even recommend that you have a scheduled cheat meal once a week as long as it’s nothing over the top like 3,000 calories of cheese cake. By depriving yourself of all the foods you love, it will only make you want them more. Portion out ahead of time certain foods that you can’t live without and allow yourself that guilty pleasure. Healthy fats are your friends and by limiting all fats you are risking becoming lethargic, and other health detriments from doing so.

Pass the Enriched
An old saying goes, the darker the color the better it is for you. And that holds true for breads, vegetables and pasta. Next time you are at your local supermarket picking out things for the week, choose whole wheat pasta instead of refined or white. This includes bread as well. 100% whole wheat is going to be very close in calories to white bread but with much more fiber. The fiber is going to keep you fuller longer, often resulting in becoming full on a smaller portion size. Give wheat a try because whatever misconceptions you may have heard, it’s very similar in taste as well! Not feeling starved all the time is sure to increase your motivation to sticking with your routine.

Support, Support, Support
Sometimes being your own source of support and motivation just isn’t enough. Engage in a forum; get your significant other to join with you, an office buddy or even someone you just met at the gym. If you constantly feel like skipping your workouts, a gym partner is the perfect solution to get you back on track by asking you, “how bad do you want it!”

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