The Best Fat Burning Exercises At The Gym

The Best Fat Burning Exercises At The Gym

While most people think the best fat burning exercises at the gym are cardio workouts, they don’t consider that cardio workouts burn both muscle and fat tissue for energy. Burning muscle tissue is actually counterproductive, since the more muscle tissue you have, the more calories you burn. That’s because muscle tissue requires extra calories to maintain compared to fat tissue, so the more you have, the more calories you’ll burn 24/7.

At Iron Fit, we focus on building muscle tissue.

Strength training is one of the best for building lean muscle mass and it also can trigger Excess Post-Exercise Oxygen Consumption, known as EPOC. That means it boosts your metabolism for up to 48 hours after you quit exercising. While cardio workouts do burn tons of calories, it doesn’t continue to burn them after you quit exercising like strength-building workouts do.

Penn State conducted a study on which compared dieting without exercise or dieting and exercise.

This study compared not just dieting and exercise, but dieting combined with just cardio and dieting and cardio and weight training. Those who participated in both weight training and cardio lost an average of six pounds more than those who did just cardio. The diet and cardio group lost as much as 25% of their weight from muscle tissue, and 75% from fat, but those who had weight training lost almost all their weight from fat tissue.

Vary the intensity of the workout to make it a HIIT—high intensity interval training—workout.

HIIT workouts aren’t a specific type of workout but a way to do any type of workout. It involves alternating the speed and/or intensity between high intensity for a minute or more and a recovery pace for an equal length of time or longer. It increases the number of calories burned and when combined with a strength training program, can provide not only a great fat burning program, but also both strength-building and cardio.

  • High-intensity exercises, a high fat diet combined with exercise and even shivering can increase irisin. Irisin transforms white fat into brown fat that the body can burn easier. If you have more brown fat than white fat, your body burns 20% more calories.
  • When you vary your workout, using different exercises, you’ll burn more calories and more fat, since it takes more calories for the body to adjust while muscles learn the new exercise.
  • Compound exercises, particularly strength-building ones, are the best at burning calories and ultimately burning fat. Compound exercises use several muscle groups and joints at once.
  • At Iron Fit, we create a program designed specifically for you to help you lose fat faster. You’ll get the benefit of science-based workouts from our personal trainers.

For more information, contact us today at Iron Fit San Antonio

How Important Is Nutrition In Weight Loss?

If you want to be successful at weight loss, it takes a healthy diet. It’s important to eat fewer calories than you burn and get adequate nutrition. For every pound you gained, you had to eat 3500 more calories than you burned. It might be that 440 calorie Snickers bar you bought at the gas station or put in your basket while you were waiting to check out at the grocery. How many hours of exercise would it take to work off those excess calories? If you weighed 150 pounds, you’d have to jump rope at a moderate pace for about 35 minutes.

If one candy bar made that much difference, imagine what your daily calorie intake does.

If you’re consuming high calorie foods that have little nutritional value, you could spend all day in the gym and still gain weight. You also need nutritional food to build a healthy body and give you the energy to workout. You need protein for muscle building, healthy fat for many functions, including burning fat. It’s the high carb, highly processed diet that will cause you to fail to lose weight every time.

The benefits of both exercise and a healthy diet has been known as beneficial for a long time.

While there have been diversions in some categories, eating healthy food and exercising regularly has always been considered important for good health. When you workout, you need nutrients to help repair the micro tears in the muscle tissue. Exercise also boosts the production of telomeres, which protect the chromosomes in the cells, but you need the building blocks to create both cells and telomeres.

Some foods speed weight loss, while others impede it.

Sugar affects metabolism and is so destructive for every cell in the body that eating foods with added sugar should be banned from everyone’s diet. There’s often no real food in many of the food items offered on the grocery shelves. To eat healthy, make it simple. Eat foods that are closest to whole foods. If they’re packaged, eat food that has fewer ingredients. They can be frozen fruit and vegetables or canned, just read the label and buy ones that contain just one ingredient. You’ll find it far easier to lose weight.

For weight loss, you need both a healthy diet and regular exercise. Jack Lalanne, the first televised promoter of a healthy lifestyle, said the need for both best, “Exercise is king, nutrition is queen.”

You’ll be surprised at how easy eating healthy can be. Many of the recipes are remarkably simple, yet delicious, healthy and lower in calories.

Eating healthy isn’t dieting. In fact, it’s the opposite of dieting. Diets always end and leave you feeling deprived and hungry. Healthy eating leaves you full, satisfied and is a lifelong journey.

Eating healthy actually improves the quality of your workout. Sugary foods will slow you down, but a quick snack of protein and a healthy carb before and after your workout will help you build muscles, improve your workout and eventually help you boost your metabolism as muscles grow.

Do You Want More Energy?

No matter who you are, at one time or another you’ve wished you had more energy. Having more energy can help prevent that “run-out-of-gas” feeling in the afternoon and help you to work more efficiently and effectively. It all starts with your lifestyle. Do you get only a few hours of sleep and expect to have energy the next day? Do you live a sedentary lifestyle and find you’re tired after minimum effort? Are you eating the foods that help boost your energy level or diminish it? Take an inventory of your life and see what needs to be changed.

Maybe it’s time to get physical.

When you’re busy throughout the day and moving, you might feel invigorated. Moving about helps get your circulation going and can boost your energy level. It’s because getting active sends nutrients and oxygen to every cell of the body. So instead of taking a nap, take a walk. However, if you find you have a lot of physical activity all at once, after being sedentary for years, you’ll get exhausted quickly. What’s the cure? Working out regularly will build your strength and endurance. You need adequate exercise on a regular basis to boost your energy level.

Examine at your diet.

Do you eat a lot of refined foods and food with added sugar? It could be your problem. When people get tired, they often reach for something sweet to boost their energy level. That’s the worst thing you can do! Sure, you’ll get a boost of energy for a few hours, but then you’ll come crashing down again and it will be even worse. Consuming fruits or a complex carb with protein or food high in fiber, can help level out your blood glucose and keep your energy high even longer. Changing to a healthy diet is the best way to keep energy levels high.

If you’re exhausted, do you reach for a cup of coffee or energy drink?

You’d be better off just opting for H2O. Too often people are mildly dehydrated and don’t even realize it. Mild dehydration can take the wind out of your sails and leave you exhausted. Carry a bottle of water with you everywhere you go. It’s also filling and has zero calories, so it can help with weight loss too. If you don’t like plain water, try some infused water, which is water that had fruit, herbs or vegetables in it and removed, to allow the flavors to saturate the water, without the extra calories.

  • Maybe stress is your problem. Stress can cause hormonal imbalances that can also lead to depression and exhaustion. Exercise burns off stress, but so does meditation and breathing techniques.
  • Get a social life. People who have an adequate social life often have more interests and stay more active. If you’ve made plans with others, you’re more apt to keep them and be more active, even when you don’t feel like it at first.
  • Make sure you have good posture. Poor posture can require more energy doing everyday tasks. It also can make you feel less confident and even less energetic. Practice improving your posture and focus on core exercises.
  • Not only will getting adequate sleep help you have more energy, but it can also help you lose weight. If you don’t get enough sleep, it reduces the hormone that makes you feel full and increases the one that makes you feel hungry.

For more information, contact us today at Iron Fit San Antonio

Are Your Clothes Feeling Tight?

Are Your Clothes Feeling Tight?

Client come to Iron Fit in San Antonio, TX, for a lot of reasons. Some come to improve their health, while others want to look better. What does that mean? Sometimes, it means losing weight and toning their bodies. However, some people notice their clothes feeling tight, and they haven’t gained a pound. They simply had their weight shift or changed their body ratio of fat to muscle by losing muscle and increasing fat. There are some steps you can take to help lose weight or just tone your body to feel comfortable in your old clothes or even buy new ones.

Replace body fat with muscle and lose a size or two.

Even people who are of average weight that hasn’t changed for years, can find their clothes fitting tighter. It happens when the composition of their body changes with muscle mass decreasing and fat increasing. Fat weighs less per cubic inch, so a container that holds exactly one pound of fat is larger than a container that holds one pound of muscle. It’s like comparing the size of a container that holds a pound of feathers to one holding a pound of iron. You can lose inches, make your clothes fit better and get other benefits from a program of regular exercise.

Maybe you do need to lose weight.

Exercise helps here, but a healthy diet is also important. When weight loss is a top priority, it all starts in the kitchen. You simply can’t out-exercise a bad diet, since it’s far easier to eat too many calories than it is to exercise those calories away. Eating a healthy diet doesn’t mean dieting. It means making smarter choices when it comes to choose what you eat. That may take some training, which of starts with planned menus to help you learn.

Your posture affects how your clothes fit.

Fitted clothing, unlike sweats, aren’t designed for people with bad posture, so they often don’t fit as well as they should when you first buy them. If you don’t exercise, you lose core muscle strength and that can cause your posture to erode further. It also can cause clothing to feel tight and uncomfortable. Just focusing on standing up straight with shoulders back can help your clothing fit better and building the muscles to maintain that throughout the day makes it even better.

  • Could you be heading down a road to insulin resistance. If you’re eating a lot of simple carbs and refined foods, you might be. Insulin resistance can cause abdominal fat to accumulate, causing tightness around the waist and hips.
  • You’ll be more successful at getting back to your best you when you are consistent. It’s all about making lifestyle changes where exercise and eating healthy becomes a habit.
  • One way some have found helpful for weight loss is intermittent fasting—IF. IF can be eating light one day and regularly the next or only eating within an 8-10 hour window, such as 10 a.m. to 6 p.m.
  • At Iron Fit, we can provide a program designed to get you comfortably back into your clothing with a program of exercise and nutrition designed especially for you and your needs.

For more information, contact us today at Iron Fit San Antonio

Can Vitamins Boost Memory?

Can Vitamins Boost Memory?

We focus on eating healthy and exercise at Iron Fit in San Antonio, Texas. Both of these can help boost brain power. While eating right can provide the nutrients your body needs, people often ask about supplements for the brain and whether vitamins boost memory, there is scientific backing to support that some vitamins and nutrients can help slow the progress of memory loss. Some of these are nutrients in herbs, some are fatty acids and some are vitamins.

Vitamin B12 aids nerve function, but also is part of the production of DNA.

B12 is found in animal products like fish, meat, dairy and poultry. Some research has found that not only does a lack of vitamin B12 cause anemia, but it can also cause muscle weakness, digestive issues, nerve damage, fatigue, mood disturbances and even dementia. While there is ample evidence that a B12 deficiency is associated with the onset of dementia and reduced cognitive functioning, there is no evidence that it can be a benefit for preventing the problem or even treating the conditions. Most people get adequate amounts through diet, but some people have problems absorbing B12, like seniors, while others consuming a vegetarian diet may lack the nutrient.

Recent studies show that vitamin E might help people with mild Alzheimer’s.

Vitamin E is found in nuts, seeds, vegetables like spinach and broccoli and vegetable oils. A recent study in The Journal of the American Medical Association showed that higher amounts of vitamin E could aid people with mild to moderate Alzheimer’s. However, higher amounts that were used, which were approximately 2000 IU daily, have also shown to be dangerous for people on blood thinners or those with cardiovascular disease. There is even evidence that significantly increasing amounts of vitamin E, such as taking supplements, may increase the risk of prostate cancer. We suggest you always get vitamin E from diet, consuming food like wheat germ oil, almonds and sunflower seeds are good sources for vitamin E.

Vitamin D not only boosts your immune system; it also can improve memory and learning.

You’ll boost your brain function, while protect your body when you consume foods high in vitamin D. Studies completed during the pandemic found that people who were most at risk of corona virus, had low levels of vitamin D. Vitamin D improves memory, helps nerve growth, reduces inflammation and protects neurons. You don’t have to take a pill to boost it, just eat foods like fatty fish, fortified dairy or liver. However, the best way to boost it is to get adequate sunshine and let the body manufacture it.

  • Thiamin is important for maintenance of brain functioning and preventing ADD disorders. It helps enhance concentration, improve memory, improve attitude and aid in improving muscle coordination. It’s found in fish, pork and yogurt.
  • Eating foods that help prevent inflammation are also important for brain power. Inflammation can cause atherosclerosis, caused by inflammation. It thickens arteries, including those that can block the flow of blood to the brain.
  • Eating foods rich in omega fatty acids, such as ALA, EPA and DHA, can help slow memory loss. They also slow aging, promote learning and improve mental fatigue. They’re found in fatty fish, plant oils and nuts.
  • Drinking green tea can help boost your memory and increase cognitive functioning. It’s the EGCG—epigallocatechin gallate found in green tea. It helps reduce the pathological markers of Alzheimer’s, too.

For more information, contact us today at Iron Fit San Antonio

Amazing Benefits Of Coconut

Amazing Benefits Of Coconut

Whether you’re drinking coconut water or its processed counterpart, coconut milk, eating the rich meat of the coconut or using its oil, there are a great many benefits of coconut that you’ll derive. Coconut is nutrient dense and was one of the primary foods of many indigenous people of the West Pacific, where coconut palms grow freely. It’s vitamin rich, with plenty of minerals. You’ll get vitamin B, C, e, magnesium, potassium, phosphorus and iron from simply drinking coconut milk.

Coconut water offers benefit, particularly for people with diabetes.

Not only does the calcium in coconut water help build bones and strong teeth, boost your energy and help flush out kidney stones, it also can be a huge benefit for diabetics. Several studies show that it may have benefits for controlling blood sugar levels. Several studies show it helps lower blood sugar levels and maintain levels properly. Diabetics aren’t the only ones that benefit. Studies show it may provide benefits for lowering blood pressure. It also reduces the markers for oxidative stress.

Coconut oil boosts the immune system and lowers the risk of heart disease.

The lauric acid in coconut oil is anti-microbial, antifungal, anti-viral and anti-inflammatory. Recent studies show it may be a benefit for weight loss. Not only does it make you feel fuller faster, you feel fuller longer. It’s also been shown to help reduce abdominal fat. The medium-chained fatty acids in coconut oil convert to keytones, providing a source of energy for the brain that’s proven beneficial for Alzheimer’s and dementia patients.

Add some grated coconut to your dessert or snacks for even more benefits.

You’ll get all the benefits derived from coconut oil and coconut milk when you eat the meat of the coconut. Technically, it’s the seed. It offers antioxidants that protect your cells from free radicals. Eat coconut with pecans, cranberries or raisins to boost the protection. Some studies indicate that coconut may reduce the potential for a stroke, since it increases the good HDL cholesterol and reduces reducing LDL levels.

  • While all coconut products are high in fats, they’re healthy fats. Coconut milk is also less likely to clog your arteries than cow’s milk. The meat of the coconut has monoglycerides that are used for energy and not stored as fat.
  • Coconut oil is also good for controlling acne outbreaks. It lowers the amount of bacteria that can cause it. As a beauty aid, just apply it to the hair to help prevent damage and makes hair silky smooth.
  • A yeast overgrowth that causes candidiasis can be helped by using coconut oil. Its antifungal properties can aid in returning the microbiome to normal. Eliminating sugar at the same time also boosts progress.
  • While you always should use a doctor’s advice for any condition, including thyroid problems, eating coconut can help increase the functioning of the thyroid.

For more information, contact us today at Iron Fit San Antonio

Will "Cheat Day" Ruin My Progress?

Will “Cheat Day” Ruin My Progress?

At Iron Fit, we provide a nutritional program that will help you eat healthier and change your eating habits. We believe that’s the healthiest and best way to help you lose weight. However, some people still diet and to avoid several downfalls, schedule a cheat day. What is a cheat day? It’s a day that restrictions are dropped or partially removed. The dieter can eat their favorite junk food or overindulge. It’s not done frequently, but the belief is that it can actually help you lose weight.

The theory is that the cheat day boosts the metabolism.

Based on the theory of boosting metabolism, the idea that your body has more calories to burn, so the metabolism increases to do that, eating more occasionally should either rev up your metabolism or keep it running higher. According to the theory behind cheat days, the body also increases the amount of leptin—the satiety hormone, so you’ll feel full faster. Whether that is true is still up for debate. Cheat days have been found to boost metabolism, but only from 3 to 10% during a 24 hour period.

Replace the glycogen stores in the muscles with cheat days.

One thing that is also addressed with cheat days, is the diminishing glycogen stores caused by a super low calorie diet. Your workout won’t be as good when that happens. You’ll get tired quicker and that can increase the potential for injury. When you have a cheat day, the glycogen reserves are replenished. Much like carb loading before a marathon, it can improve your performance.

A less aggressive approach is a cheat meal, rather than a cheat day.

There are two ways to approach this method. One is a cheat day when everything from sunrise to sunset are no longer off limits. In fact, some people actually eat as much as three times their daily calorie allotment. The other type is the less aggressive cheat meal. It’s a more compact version of the cheat day, where one meal is the “anything goes” style and the rest are within calorie restrictions. No matter what method you use, if you stick with a program of healthy lower calorie eating the rest of the days, you’ll still lose weight, but perhaps at a slower rate.

  • If you have a serious condition, such as blood pressure irregularities, high cholesterol or diabetes, cheat days and even strict dieting that goes with it, may not be right for you. Always check with your doctor first.
  • People with eating disorders should also avoid strict dieting with the occasional cheat day. It can create a cycle of extremely strict dieting, then binging on other days.
  • For some people, cheat days and cheat meals are perfect. It gives them a psychological edge that tells them they aren’t giving up their favorite foods forever and get to indulge in them on cheat days.
  • We provide a healthy menu that’s personalized for your needs. You won’t have to have a cheat day, since the menu isn’t restrictive. If you slip and eat a dessert or candy bar, you simply continue on with healthy eating without feeling guilty.

For more information, contact us today at Iron Fit San Antonio

Why Am I Craving Sweets?

Why Am I Craving Sweets?

If you’re craving sweets, it can happen at any hour, but some people find it normally occurs in the wee hours of the morning, about 1 or 2 AM. It may wake you up or prevent you from ever falling asleep. For some, anything sweet, even if it’s sugar on toast, will do. Once you that perfect sweetness makes it to your mouth, you can go back to bed and rest easy. What causes that craving? Is it an addiction to sugar and you’re having withdrawals or something else?

There’s no doubt about it, sugar is addictive.

Think about the pleasure you get when you taste that first bite of a candy bar that you like. It melts in your mouth and not long afterward, you get a rush of energy. That satisfied feeling comes from changes in the brain that occur, which are similar to those that occur with cocaine. It is part of the brain’s reward system, which releases dopamine, the hormone that makes you feel good. One short animal study gave animals unrestricted access to sugar water for an hour a day and at the same time gave normal food. They focused on only the sugar water, just as cocaine addicts tend to focus only on cocaine, forgetting other needs. Just like all addictions, when that rush wears off, you’ll crave sugar again.

How does that affect your sleep?

Everyone is unique, but for the majority of people, that rush of sugar boosts the energy level. A sudden withdrawal can cause sleeplessness and keep you awake, craving the next “hit” of sugar. If you’re trying to withdraw from sugar, it can cause insomnia and craving. If that sugar low occurs during the day, you’ll also crave it, but it won’t be as noticeable as it is late at night. It can become a vicious cycle, where the more you eat, the more you’ll crave it and the more you’ll eat.

Maybe your body is lacking other types of nutrients.

Sugar comes in many packages. Some contain other nutrients your body needs. Is it a specific type of sugar, like chocolate? You may have a micronutrient deficiency, such as magnesium. Chocolate is a good source of magnesium, which may be what your body really needs. If you think that may be the problem, either opt for dark chocolate with the highest cacao content or foods that contain magnesium, like nuts, seeds and dark leafy greens.

  • Is your gut microbiome balanced? Too much sugar can cause an overgrowth of yeast. Yeast love sugar. To help reduce your cravings, cut out sugar and eat probiotic foods like sauerkraut, yogurt or kimchi to replenish the beneficial bacteria and get back in balance.
  • You may be craving sugar because you’re not getting enough calories during the day and too few carbs. The body requires carbohydrates to make serotonin that helps you sleep. It kept caveman awake to hunt for food in lean times.
  • Look at your emotions. Sometimes people eat their way through problems and sugary treats are certainly comforting. If the problem is more psychological than biological, try unsweetened applesauce instead.
  • You can deal with sugar craving by diverting your attention. Go for a walk, exercise or drink a glass of water. If you’re eating candy and sweets out of habit, keep them out of your home and form a new habit, like eating a piece of fruit.

For more information, contact us today at Iron Fit San Antonio

Is Honey Bad For You?

Is Honey Bad For You?

If you’ve never been to one of the bee ranches near San Antonio, Texas, it can be an education. What is honey? How bees make it is amazing. Forager bees collect the nectar of flower, then consume that nectar, storing it in their crop—honey stomach—taking it back to the hive. It’s not digested, but regurgitated into the crop of a processor bee at the entrance of the hive. Processor bees have an enzyme, invertase, that is mixed with the honey when they regurgitate it into the comb cells. That breaks the sucrose and water from the nectar down to glucose and fructose. Then the bees remove the water from the nectar by flapping their wings and increasing air flow.

Honey has its downside.

The nectar collected is sucrose. That’s table sugar. It’s converted to glucose and fructose. Both of these are simple sugars. Sugar, no matter what form, has calories and isn’t healthy used in higher quantities. Babies under a year shouldn’t be given honey. The ripening process removes the water to a point no microbes can grow. Once it’s dry, it’s capped with a wax seal. While there are no live microbes, there still can be spores, like botulinum spores. Once consumed they can become viable. For adults, it’s not a problem, but babies have undeveloped immune systems that can’t fight them off, so it can be dangerous to give to infants.

Clear honey looks more inviting, but is it better for you?

When you process honey, it makes it clearer. The more processed it is, the clearer it is. Raw honey is hazier because it contains more beneficial enzymes and pollen. It has minerals, antioxidants and many health benefits. Many doctors and medical groups endorse giving natural honey with lemon as a treatment for coughs. It has anti-inflammatory properties to reduce inflammation that can cause heart disease, Alzheimer’s, cancer and autoimmune disorders.

The type of nectar used to make the honey determines the health benefits.

Acacia honey is honey that comes from the black locust trees, also known as false acacia. It can help treat resistant bacteria and certain types of cancer. Buckwheat honey may be the top choice for coughs and scratchy throats because it’s high in antioxidants. It’s also known for wound healing and lowering cholesterol. Manuka honey, originally only found in New Zealand, comes from the honey of the manuka bush. It is exceptional in treating diabetic ulcers and burns. It keeps the area moist, while reducing inflammation. It’s also antibacterial and maintains the proper pH for healing. All are important to help proper healing.

  • Honey has different colors and flavors based on the pollen used. Wildflower honey is pale and is excellent for cough suppression and fighting seasonal allergies.
  • Basswood honey has a light delicate taste. It can help with bronchitis and colds. People who have digestive issues often turn to sage honey and to boost immunity for chronic illness, blueberry honey is the solution.
  • One of the mildest types of honey, which may taste like the sweetest, with an almost buttery taste, is tupelo honey. It has antibacterial and antioxidant benefits.
  • Orange blossom honey provides immune support. While never proven, many believe that local raw honey can help with allergies.

For more information, contact us today at Iron Fit San Antonio

Benefits Of Weighted Dips

Benefits Of Weighted Dips

Exactly what are weighted dips? To get that answer, you need to know what regular chest dips are. To do a dip, you hold the parallel bars and push yourself up until your arms are straight, leaning forward at a 45 degree angle, bent at the waist. Then pull your toes up toward the back of your shins, while your shoulders are pulled down and back. Hold and slowly lower your body into a dip until the elbows are bent at approximately 90 degrees and parallel to the floor. Push yourself back up into straight arm position.

Now you add weight to the dip.

You need parallel bars, a weighted dip belt and weight plates. It’s best to do these in the gym with a trainer watching, to make sure you have proper form. You start by putting the dip belt around your waist with the side for the chain in front. Put the carabiner through the belt loop to tighten, attach the weight plate on the side hanging then loop it around and clip it to the other side of the belt. Now you do the dip, but with the weight around your waist.

How do weighted dips benefit your body?

If you want to build upper body strength, weighted dips can certainly help you do it. They can build the muscles in the chest, shoulders and triceps, plus improve the strength of the muscle in the upper and lower back. They not only add strength, they can help build mass. Weighted dips work opposing muscle groups at the same time.

You can do variations.

You don’t have to use the dip belt and weight plates to do weighted dips, you can use a specially made weighted vest or take it one step further. Instead of attaching the weight to the upper body, try lifting a dumbbell between your ankles as you’re doing dips. You’ll need a helping hand to do this. You have to have someone put the dumbbell into place, between your ankles, once you’re in position on the dip bars.

  • Before you ever attempt to do weighted dips, which are more advanced, make sure you can do at least ten repetitions of regular chest dips. Start with lower weights and work toward more weight as you improve.
  • Always take precautions and let your trainer know of any preexisting conditions that this exercise might exacerbate. Never do weighted dips if you’re pregnant.
  • Ensuring you have proper form is extremely important. Keep your head and neck stable and make sure your elbows bend to the side, not out toward the back when you go up and down. By leaning slightly forward, you’re making sure the exercise works the chest.
  • Always give your body 48 to 72 hours of rest between sessions where you’re doing this or other upper body strength building exercises. It allows the body to heal and build muscle tissue.

For more information, contact us today at Iron Fit San Antonio