You might be dedicated to good health by working out, but that doesn’t mean you have to stick to the same old exercises over and over again. Why not try to do some interesting variations on a mainstay of the super-fit, the pull-up? You might as well, right?

Before we go into the types of pull-ups, first keep in mind that if you can’t do very many pull-ups, it is a good idea to start with a lat pull-down machine so that you can build up your back muscles. While the different variations will work different muscles, a strong back is the key to being successful at pull-ups.

Now, let’s move on to the different types of pull-ups. First, consider the “palms-up” grip. In this pull-up, your hands are facing you. Keep your body firm and pull yourself up until your chin is just over the bar. Exhale, and then lower yourself with control while inhaling. This is considered the easy pull-up, especially if you keep your hands close together on the bar. This one relies more on your biceps than your back muscles, and you’re more likely to have developed biceps than back muscles unless you have been deliberately trying to strengthen your back through workouts.

Next, there is the “palms-down” grip. You’ll want to have your hands facing away from you, and for a greater challenge you’ll want to spread your hands out farther across the bar. This is the standard pull-up, but that doesn’t mean that you will be able to do even one unless you have been hitting the weight room regularly. Pull-ups are not easy. However, they are one of the most effective ways to build up the muscles in your upper body and back.

Once you’ve mastered the first two types, you might try the commando grip. In this one, have one palm facing one way and your other palm facing the other, so that your body is parallel to the bar instead of perpendicular. Then, pull yourself straight up and have your head move to one side, then do the same maneuver for the other side. These aren’t necessarily more difficult, but they are different and work different muscles, so it’s good to mix them in to your rotation when you feel ready.

The staggered pull-up is starting point to one-arm pull-ups, because it has you putting one hand a shoulder-width apart, while the other is two shoulder-widths or positioned with alternative grip style. This overload on one side can help correct for one arm being stronger than the other. Also, in preparing to do one-armed pull-ups, having extra weight placed on one arm is a good way to get used to doing that.

If you want a strong grip, try towel or sponge pull-ups. For this, take two large sponges or roll two towels over the bar a shoulder-width apart, and then grab a towel with each hand. Instead of pulling up from the bar directly, you will pull up while gripping the towels. You’ll feel it. Your forearms will improve in strength in response due to the increased demand of the difficulty of the grip.

Finally, there is the one-arm pull-up. In order to prepare to do a one-arm pull-up, you should use all the other types of pull-ups to maximize the strength of the different muscle types. Because of the amount of strain you’re putting on one arm, if you develop tendonitis in your elbow, you should listen to your body and rest. Good luck on your new pull-up routines!

Tired of Looking at the Inside of Gym Walls? I know I am.

Let’s face it, gyms aren’t pretty and they aren’t really designed to be. They are filled with rows and rows of exercise equipment and any wall space that doesn’t feature a full length mirror is usually covered by a poster of a muscled up bodybuilder or an advertisement for one of the personal trainers that reside there. The floor, while functional with its thick padded surface, doesn’t exactly provide the same ambience as a finely woven Berber carpet.

Well, at least you have the music to help you feel more comfortable. That is if you like whatever type of music happens to be blaring out of the speakers at the time. There is always the TV though. If you are lucky enough to get a machine that has a TV you can control, you’ll have the ability to watch whatever you want as long as you place the bacteria infested earphones into your ears. Perhaps I sound a bit disgruntled and I apologize as that is not my point. The fact is, sometimes I just have to take my work out outside as the confining walls of the gym can drive just about anybody crazy after a while.

So, what is so great about working out outside? What is so great is that the possibilities are endless. The only thing that determines what you’ll see and what you’ll experience when working out outside is the areas in which you’re willing to go to perform your workout.

If you’re looking for a more calm and serene atmosphere, simply take a jog around the past they can be found at your local lake. Benches found along the pathway will provide you additional structures for you to use if you want to perform incline push-ups or plyometrics.

If you’re looking for a more varied and intense surrounding, simply make your way into the city to complete your fitness regimen. Running up and down stairs amidst the hustle and bustle of a downtown environment will not only provide you with a great cardiovascular workout but it will ensure that the scenery you encounter is ever-changing. Cityscapes, with their varied concrete jungle type structures provide a plethora of workout opportunities to anyone who has a good imagination and a sense of adventure.

Whether or not you have kids, going to the local playground can be one of the most satisfying work out alternatives to the local gym scene. Fair you can perform an incredible variety of exercises using the jungle gym just as the kids do including pull-ups on the monkey bars, plyometric jumps on the landing platforms, and even dips between the bars of the equipment itself.

So if you are tired of looking at the inside walls of your gym, simply step outside and take a look around. Workout opportunities are everywhere and stepping out into the fresh air can reinvigorate your excitement for working out and training our regular basis.

Need to Get in Shape for Little or NO money? Go for Body Weight Training!

Losing weight can be expensive. Just turn on the TV at any hour of the day and you’re bound to see a commercial for a new potion or product that guarantees a slimmer waistline and ripped abs in just a few weeks time as long as you give them your credit card information. Some of the exercise equipment they are selling looks like it came straight from a medieval torture chamber with some promising to actually shock you into shape. Now, I look good on the beach as much as the next guy but I’m not willing to electrocute myself to do it.

Another route you can go is to simply join your local gym. A gym can offer many benefits in that they are usually stocked with the latest fitness equipment and have expert staff on hand to show you how to use it. Again, however, it comes down to an issue of money. Monthly gym memberships can cost as much as $80. There is another alternative though and the only thing it costs you is your commitment to the training.

Body weight training is not only inexpensive it can also be incredibly productive. For those of you who are uninitiated, body weight training simply means to use the weight of your own body as the resistance to help you get in shape. There are as many exercises that you can do using just your body weight as there are machines in your local gym. In fact, you can get in incredible shape using your own body weight in just three simple exercises that you can do anywhere, at any time, and it won’t cost you a dime.

The first of these is the body weight squat. The squat is often referred to as the king of exercises because it has the ability to work so many muscle groups at one time. Don’t worry about building huge thigh muscles because when just using your body weight you will simply define and tone the existing muscles. To perform body weight squats simply squat down pushing your butt back in keeping your knees behind your toes. Go down into your thighs are parallel or just a little below parallel with the ground and then stand straight up. Perform a few sets of 25 body weight squats and you will feel just how effective and intense this exercise can be.

The next exercise, and one of my favorites, is the push-up. While the squat takes care of your lower body, the push-up takes care of almost all of your upper body including your chest, shoulders, triceps, and upper back. Focus on keeping your body straight and rigid and your core tight while performing the exercise. Lower yourself straight down into your chest touches the floor and then push yourself back up.

To complete our trio of power and no money body weight exercises we look to the pull-up. There are two versions that you can do which will cost you no money. The first one requires a broomstick and two chairs. Simply set the broomstick on top of the two chairs that are placed several feet apart. Then lie underneath flat on your back with the broomstick positioned in-line with your upper chest. Now simply grab on to the broomstick at a little farther than shoulder width and pull yourself up doing reverse pull-ups. These may take a bit of getting used to but once you do they are extremely effective at building your biceps and your entire back area. The other method is simply to go to your local park or playground and find a set of monkey bars and do your pull-ups there. These are my favorite since it allows me the ability to get outside and get in shape while enjoying fresh air.

So if money is tight, don’t let it be your excuse for not getting in shape because simply by performing the above three exercises or any of the other multitude of body weight exercises, you can get in fantastic shape for little or no money.

Ok, let me start by saying, I love music as much as the next person. Cranking the tunes while working out can really get the blood pumping. It can help you get a rhythm and keep it while running or lifting and it will help to keep motivated during those grueling long sessions. TV can be a good diversion as well. Check out the treadmills the next time you hit the gym. Sometimes I wonder if it is the treadmills that lured folks into the gym or the flat screen TV’s lined up on the wall in front of them. All of the runners have their remotes in hand and are constantly flipping the channels to find that perfect show to get them through a few miles of running. Yeah, watching TV and listening to music and working out go hand in hand, but is it productive? Sometimes, I think not.

Let’s put it this way, if you are focusing on what you are watching or what you are listening to, you are NOT focusing on your workout. Sound a little stuffy for your liking? Well, look at your midsection and think about what is more important…your iPod selections or the intensity and form of your exercises? One of the main difficulties that present a problem is that you have to constantly tend to your media choice during your workout. If a song comes through your headphones that you don’t like, what do you do? You stop, switch the song to something you like, and then start again. If your TV station airs a commercial, oftentimes you decide to flip channels in the middle of your run. One of the worst things, for me at least, is the constant fumbling with the earphones. It seems I can NEVER feel completely secure that my earphones will stay in my ears and usually, they don’t. I have to stop what I am doing and readjust so that I can get back to listening to…um…working out. How about losing all that distraction and focusing on the silence and intensity of your workout instead?

The first time I worked out in total silence, I’ll admit, it felt weird. I had spent so many years jamming out to my favorite tunes while working up a sweat that I felt as if I couldn’t get the same workout without the music. After a few minutes of working out in silence, however, a funny thing happened. I started REALLY concentrating. I was paying attention to my form like never before. I was working out to the patterns of my breathing versus the beat of the music. I was contracting my core at all the right moments and my lifts were much stronger than usual. In fact, not only did I finish more quickly than usual, I got one of the best workouts of my life.

Now, trying this in a gym is almost impossible. The music over the loudspeakers or blaring through the mounted TV’s will make you wish you had brought your iPod so at least YOU can control what you hear. No, instead, I recommend getting out of the gym. Try an outdoor workout for a change. Focus on the sights and sounds of nature to get you locked into the rhythm of your body and focus on your workout. Trust me, you will make some incredible progress once you push all of the distractions off the table and focus on your goals.

How you can avoid the prying eyes of the “Gym Fly’s.” A Women’s Guide to enjoying time at the Gym.

We have all seen them. I call them Gym fly’s. The guys that hang around the gym and do more talking than working out. They have the latest workout clothes, and are sipping on their carbohydrate and protein loaded fitness drink while they work their jaws. They LOOK the part, but in reality, they are simply LOOKING. Their target? Women.

From my experience, most women are at the gym to do one thing: workout. They are not interested in meeting guys and they are not impressed by how much weight you can throw overhead or how cool your arms look in your wife beater. The problem is, gym fly’s don’t get this. They often hover around these ladies ready to offer their “advice” to the “helpless woman.” Well ladies, listen up. Here are a few tips to help you keep these BUGS away from you and help you concentrate on getting a serious workout!

1. Knowledge is power…use it! – Many guys love to go up to women to give them advice on their lifting technique or workout in general. First of all, if ANYONE is going to put themselves out there in this way, you MUST be tactful…most of these guys AREN’T. Secondly, the fact is, a lot of their advice is often flat out WRONG. Women, if you do your homework and brush up on both your workout knowledge and technique, you will put THEM in their place. Trust me, they will leave you alone.

2. When in doubt, bring a friend – Working out with a partner will not only help keep your workouts focused and safe, it will also help keep the unwanted gym fly’s at bay. People who are together are less likely to be bothered when working out

3. Crank up the music – I like to listen to music when I workout personally. Rather than dealing with whatever is pumped through the speakers at the gym, I like to pop in the ear buds of my iPod. If you are there to concentrate on getting in shape, not socializing, then listening to music or audio books via earphones will surely let others know you mean business. Anyone who decides to interrupt you had better have a good reason as the simple fact that you will have to stop and pull out your earphones will deter many from even bothering.

4. Don’t go to the gym – Wait a second, don’t go to the gym? Yes, I said it. See, the mere fact that there are so many distractions at gyms makes working out at a gym not an option for a growing contingent of fitness buffs. This is not to say DON’T WORKOUT, but instead, workout outside of gyms at a boot camp style class. Obviously, you won’t have to deal with the aforementioned gymflys, nor any of the other interruptions and distractions that keep you from what you really want to do…get in shape! Outdoor workouts are a great alternative and if you take some time to learn a little about all the ways you can get in shape just using your own bodyweight, you may decide to stay away from the gym altogether.

Bodyweight Training VS. Joining a Gym – Which Should you Choose?

For millions of people all over the world, the decision to get in shape means one thing: Joining a gym. Your local gym or workout facility will have all the equipment you will ever need as well as a staff of fitness experts who can help you reach your goals.

For all the good results you can achieve through joining a gym, they also have their downsides as well. In fact, a growing number of fitness buffs have taken to working out outside of the gym environment and focusing on bodyweight exercises that they can do anywhere to get in shape. For many of the diehard gym rats out there, this decision may seem almost sacrilege, but as we will see below, there are some valid positives to taking this NO GYM route and pursuing a Boot Camp training program.

First of all, gyms can be expensive. Fees upwards of $75 per month are not uncommon and often times this fee is paid for the privilege of waiting until someone else is done using the equipment that you need. If you are waiting, you are NOT working out. Focusing on using your bodyweight to stay in shape, needless to say, will cost you nothing.

The next benefit of choosing bodyweight training vs. joining a gym is the lack of distractions. Look, I love watching THE OFFICE as much as the next guy, but I don’t really need to relive every hilarious moment WHILE I am working out. There are always at least 2 or 3 folks at the gym who are more interested in what they watched last night than what is going on right in front of them. They often show complete lack of respect and needless to say, this is an annoyance you won’t have to deal with if your program revolves around bodyweight training. All you need to think about really is breathing to keep yourself alive most of the time!

One of my favorite reasons to cite for leaving the gym atmosphere behind is just that…the atmosphere. Gym walls, no matter how pretty they are painted, are still gym walls. The world is a wonderful and glorious place that must be experienced and getting out in nature to exercise beats the confinement of a stuffy gym ANY day.

So, now that we have listed some of the reasons why using bodyweight training in a Boot Camp program may be a better alternative than joining a gym, you still may have ONE little nagging question…what the heck is bodyweight training? Simply put, bodyweight training is performing any exercise where your bodyweight provides the main source of resistance. These exercises can be performed anywhere you go and there is a huge list that don’t require ANY apparatus to receive the full benefits of the workout. Bodyweight squats are great to add to your regimen as a foundational exercise. Pushups, either traditional or elevated, will give you perhaps the greatest upper body results of any exercise out there. Add in some jumping jacks, calf raises, and a set or two of plyometric jumps and your bodyweight workout will allow you to burn fat, build muscle and get into incredible shape at no cost to you and without the shortcomings of gyms that we spoke about.

What does the ketogenic diet and GI index have to do with each other?

With the different rates at which we all consume food, it is not surprising that many people are indeed overweight and obese. Obesity has even become somewhat celebrated as seen in the case of the fattest man alive In the Guinness Book of Records and in the movie “Phat Girls”. However, this does not make being fat a good thing. One way fat is stored up in the body is from excess consumption of carbohydrates or sugars in the body. If you don’t burn the calories you eat, they convert and become stored energy (fat) for later use.

Thus, an individual gains weight from eating too many calories many times in the form of carbohydrates. But in spite of the fact that fat seems harmful, there are some diets that are based on fats and don’t contain many if any starchy type carbohydrates at all. One such diet is the Ketogenic diet. The Ketogenic diet is a low starchy carb, high fat, and moderate protein diet initially invented to help cure kids of their epilepsy. Some people now follow the diet and use it to lose weight and get rid of excess fat.

The Ketogenic diet works through the process of inducing a state of semi starvation in an individual. During this process, the body tries to resuscitate itself or add the necessary nutrients and energy by burning up the stored excess fat. The liver mostly carries out this function by converting the stored fat into ketones and fatty acids. The ketones, or fat molecules, are then transferred to the brain where they take the place of glucose as the source of energy. The Ketogenic diet discourages the accumulation of bodily fat by providing adequate fibrous carbs, essential fats protein for the repairing and growth of the body. The amount of necessary calories supplied is just enough to keep the weight stable and normal.

On the other hand, the Glycemic index diet is aimed at reducing the amount of high GI value carbs taken in. High GI value carbs are known to contain a lot of sugar which gets stored as fat when absorbed by the body. These carbohydrates give fast energy after which there is a lull. This triggers a response in the brain causing the individual to eat more as a result of the hunger pangs and the fast action of the glucose. Since the body doesn’t necessarily use up all the carbohydrates, the rest are stored as fat in the body.

But with low glycemic index carbs, an individual can still eat his meals while losing weight and if the goal is to stay lean, he can maintain a lean body. Low GI value carbohydrates often contain a lot of fiber which also have a more satisfying feel and can make you feel fuller faster. The fiber in the carbs makes the rate of metabolism slower. It is this slow absorption of the fibers and nutrients that makes an individual less hungry and results in reduced food consumption.

Glycemic index diets are very effective in losing weight, reducing blood sugar level, preventing ailments such as heart disease and diabetes, and finally maintaining a lean body. Unlike the Ketogenic diet, it does not involve the use of fatty acids as energy sources, but it’s still a healthy way to lose weight and stay fit.

Do you eat a lot of sugar? Have you increasingly gained weight and become fat? Have you recently been to the doctor only to have him tell you that your blood sugar level is high? Have you been unwittingly storing up fat and calories without even knowing it? Are you consistently in the habit of eating foods with high sugar content?

If you have been doing any of these, know that your appointment with the doctor isn’t far off. Research has proven that foods with a high Glycemic Index value (71+) often tend to increase the blood sugar levels, build up calories and increase the amount of fat stored in the body. This is not only limited to carbs and fats. Even some fruits such as watermelon have been proven to have a high GI index.

Anyhow, excessive sugar intake can do a lot of harm to your body, not just in terms of the fat or weight gain, but also in the tendency to fall ill with diabetes. Of course, out of the 2 types of diabetes, one is genetically induced while the other is caused by downing too much sugar. So, if you are the sugar-grabbing type, you may just want to go easy on those a little. Apart from diabetes, nutritional and fitness experts have proven that the increase in blood sugar triggered by over-indulging in high GI value carbs which inadvertently increase the insulin level is also responsible for the rates of reported incidences of cardiac arrest, heart disease, and insulin resistance.

Does this mean you should keep away from all foods with some form of sugar? No! Please note that it is good to take carbohydrates and fruits in the required amounts; as sugar is necessary if an individual must have the necessary and required energy to go through his necessary daily activities. Sugars both in complex and simple forms are found in fruits, breads, pastas, potatoes, and of course sweets such as candies, cakes, pies and ice cream.

Research has shown that carbs are the best sources of energy available and the less synthesized or processed, the better it is for the body. This is because natural carbs contain lesser complex sugars and have lower GI value. These types of carbohydrates do not dump sugar in the blood. Their rate of metabolism is slower ensures that glucose is slowly released into the blood stream.

If you want to stay lean without necessarily letting go of carbs, then you will need the following:

Vegetables and Fruit: These not only have minimal amounts of calories, they are also rich in minerals, fiber, and vitamins. This basically ensures that your diet is healthy particularly if you want to get rid of the extra fat. Research results have shown that individuals who take a lot fruits and vegetables are less likely to suffer heart diseases. To get the best results, take a minimum of five fruit and vegetable helpings every day.

Grains: Some of these are rice, and pasta. Go for the unrefined whole grains as they are far better in terms of nutrition and have medium GI value. This means they are safe for daily consumption and often contain a large amount of fiber.

As individuals, energy is crucial in our daily activities and their sources are very important. For many people, just about any sort of food will do. Therefore, it is not uncommon to see a lot of people eating junk foods at some point in time. However, for someone who wants to live well and healthily, this cannot be a permanent part of your lifestyle. The foods we take in are largely responsible for our total well being. For someone who eats anything without any concern for his health, it is likely that while he looks good on the outside, his “insides” are suffering from the gradual poisoning caused by the kinds of foods he’s been eating.

People with unhealthy eating habits often look fat, have a ton of calories in their bodies, have high sugar levels in the blood stream and lastly, often development ailments such as heart disease. Some of the foods frequently eaten by these people often include high GI value carbohydrates. Carbs with high glycemic index often have lesser fibers, more sugar, and finally causes an unhealthy increase in weight. But, if you do not belong to the group of people who eat just about anything or are thinking about stopping that kind of habit, then you need to fill your body with low to medium GI value carbs.

Carbohydrates with lower GI values –often less than 70- are healthier, have more fiber, gradually supply the needed glucose to the blood stream thus reducing the amount of sugar in the blood stream, do not easily convert to fat because of the slow rate of metabolism, reduce the incidence of constipation and finally, decreases the chances of heart diseases, diabetes and related ailments happening. People who adhere to this diet often live long and stay lean.

Most healthy starchy carbohydrates are found in whole grains and potatoes. Some of the whole grain foods include noodles, rice and pasta. These are the body’s major energy source and are often originally in the forms of barley, rye, wheat and corn. These are not only very good sources of carbohydrates, they are also rich in fiber.

Therefore, when they are taken, they fill up gradually, filling the stomach with fibers. The fibers are responsible for drastically reducing the frequency of hunger pangs in an individual which is in the first place responsible for excess food intake and consequently, increase in weight. For optimum results, unrefined carbohydrates are the very best. This is because they contain not just fibers but also the germ and bran. The processed and refined grains often have a lot of their fibers removed during the process of refinement.

Potatoes are also another healthy group of starchy carbohydrates. They rich in fibers, have little or no fats and contain both vitamins and minerals. The best results however, are gotten from the sweet and white potatoes.

These foods are some of the best starchy carbohydrates available for those who want to keep the fat off or stay healthy without necessarily compromising their carbohydrate intake.

What are the Best Recipes using the GI index?

The GI, fully pronounced as the glycemic index, is a popular term and has been defined as “a measure of the impact of food on an individual’s blood sugar”. Thus, foods that are low in glycemic index will surely reduce the amount of calories acquired and the amount of body fat gained. The recent calls and demands for GI recipes is an indication of the fact that people are becoming increasingly aware of the health benefits of low calorie foods and the dangers of consuming lots of high calorie foods. Quite a few health experts, nutritionists, and fitness gurus are beginning to recommend the diet.

Apart from the health and weight loss benefits, the GI index diets are useful and effective for people with health conditions such as diabetes. The low calorie and low sugar contents of such diets ensures that diabetics get the best nutrition available without necessarily jeopardizing the status of their health. Thus, it is not uncommon to find a lot of people looking for recipes that will give them both the benefits of a good tasty meal and the added advantage of a balanced nutritional content. Therefore, if you are looking for GI index recipes that work, here are a few low GI ideas that also provide a variety of much needed nutrients:

1. Tuna Steak with Apricot Compote: Since fish have an abundance of Omega-3, which is very good at keeping the mind very focused, improves mental health and the heart, it makes a good ingredient in preparing low GI index foods. This delectable treat is a perfect combination of tuna fish and a combination of tomatoes and apricots mixed to tasty compote. The necessary ingredients include a medium sized tomato, half small onion and teaspoon of dried thyme, one steak of tuna, one tablespoonful of brandy, one tablespoonful of balsamic vinegar, eight apricots (dried is better), crisp lettuce, and ground pepper. This recipe is not only tasty, it is healthy and has a low GI number of course.

2. Lentil cakes with Roasted Mushroom: Proteins are certainly a valuable aspect of your diet especially when aiming for a low GI number. A good source of this is a combination of both the lentil cakes and roasted mushroom. This particular recipe is a perfect low GI choice for vegetarians. This one requires one onion (medium sized), sliced crimini or chestnut mushrooms (two cups), two-thirds of chopped walnuts, an egg, a teaspoonful each of Italian seasoning or mixed herbs, Worchester sauce and half cup of dried red lentils. To get the desired food, begin with allowing the lentils boil for about ten minutes. Then remove all scum after which you then allow it to boil again for another quarter of an hour. Remove all the water from the lentils and allow it to cool. On cooling, mix it with the chopped walnuts, mushrooms, and onion. You should be able to get 4 cakes from the mix. After this, cook with a small amount butter for nearly half an hour and it’s ready to be served.

Obviously, your diet should include more than just the two dishes listed above, but this simply gives you the opportunity to see that if you are aiming for a low GI diet, you are not giving up the ability to have tasty and highly nutritious meals. Simply choose foods from the Glycemic Index and mix and match as you see fit to create the perfect taste and HEALTH combinations for you!