Strength training basics for beginners, powerlifters, and athletes! Learn how to get stronger and build muscle for powerlifting, bodybuilding, weight lifting, and all strength sports! It’s time to get stronger!
The main purpose of the Daily 30 Bodyweight Exercise Routine is to teach you to stay committed to your strength, health, and fitness goals by helping you to develop the self-discipline you need to succeed in training and in life.
Just ask yourself…when is the last time you did something every single day for over a year to work towards your goals? Most people will say never and that is why most people never succeed.
So, be different! Be the one that does succeed! Then tell others how easy it is just by developing a little self-discipline.
I have done the Daily 30 for 1,468+ days in a row now (at the time of this post) and I plan to do it every day for the rest of my life.
Whether I was healthy, sore, sick, tired, injured, or just didn’t feel like it, I stuck to my commitment and that is the base of all my success in training and in life.
Just by making that simple commitment to myself I remember to always keep my goals on track, no matter how hard things get.
That is why I made The Daily 30! To help people stay committed to their goals every day.
Plus, the exercises are so simple anyone can do them! And it takes less than 3 minutes to do, allowing no room for excuses.
So, whether it be you or if you know someone that needs something to stick to this coming year, The Daily 30 is exactly what they need!
Think of it as the first step in making a commitment to yourself for a better, stronger and healthier future.
Tendinitis sucks! Especially for those of us that love to workout and get stronger. And it doesn’t matter where the pain is (wrist, elbow, knee, ankle, etc.), it is going to slow you down and hold you back from what you want to do. So, this article will teach you the best and fastest ways to treat, prevent and cure tendonitis using a Voodoo Muscle Floss Band and Medical RICE Treatment; to decrease inflammation and pain, quickly.
First, tendonitis, also known as tendinitis, is inflammation of a tendon. It is commonly caused by muscle overuse or repeated improper movement. And if not corrected and treated properly, it can lead to a tendon strain, or tear. Which will keep you out of action for months, or even years. So take this minor inflammation seriously.
What makes tendonitis such a hard injury to treat is your tendons themselves. Tendons are a connection between muscle and bone. And they hold similar properties to both. For example, they are slightly stretchable like a muscle but dense like bone. And they take a lot longer to heal than muscle because they are not vascular (do not have veins).
Muscles are quick to heal because they are vascular and have a lot of blood flow. But tendons are not so the healing process takes a lot longer. Plus, they are in constant motion just like your muscles but take longer to strengthen. Which means they need to avoid being broken down more than they are built up. As that is how this all occurred in the first place.
With that being said, let’s get into how to treat tendonitis and prevent it from occurring again.
Best Treatments for Tendonitis
Whether you have acute (short term) or chronic (long term) tendonitis, the treatment is the same. It will just take longer to fix the longer you put it off.
You need to increase blood flow, while decreasing inflammation.
To treat tendonitis or any inflammation, you need to both increase blood flow and decrease inflammation. The greater the blood flow, the faster the healing. However, the greater the blood flow, the more chance of building up inflammation. And, though it is your body’s healing mechanism, inflammation causes pain.
So, the goal is to allow enough inflammation for healing to occur, while decreasing pain as much as possible. With all this in mind, doctors came up with the RICE Method Treatment.
RICE Method – Tendonitis and Inflammation Treatment
The best protocol for treating any inflammation is known as RICE (Rest, Ice, Compression, Elevation).
Rest the tendon and affected muscle group as much as you can. This means you need to take some time off from all activity. And decreasing the intensity or taking it light will not work, because the problem is not the intensity of the movement. It is the movement itself.
For acute tendonitis, you can likely take 10-14 days off from all activity and be back to 100%, if you follow the entire RICE Treatment daily during your time off.
For chronic tendinitis inflammation, it depends on how long you have put off treatment. But you will likely need to avoid as much activity as you can for at least 1+ months.
Ice the inflamed area for 20 minutes on and 40 minutes off, as often as you can. This means all day, every day.
It is best to use actual crushed ice in a thin plastic bag applied directly to the area. Do not put a towel or even paper towel between when using real ice because you need the cold to get deep into the tissue.
However, if using an ice pack, you MUST put a thin towel or a few paper towels between your skin and the pack. This is because your skin freezes as 30 degrees Fahrenheit, and ice packs can get colder than that. But ice melts at 32 degrees Fahrenheit so your skin will never freeze from normal crushed ice.
For even faster results, apply heat to the affected area during your 40-minute bouts off cold. However, always finish your sessions with cold.
This is because cold decreases blood flow and decreases inflammation. While heat increases blood flow but also increases inflammation. We want your body to have better blood flow to help repair your tissue, but it is more important to decrease the built-up inflammation.
So always finish with cold, before taking a break from the regiment.
The 5 Stages Of Cold
While icing, you should feel the affected area go through the 5 Stages Of Cold. That is how you determine if your icing is effective or not. These 5 stages are:
Stage 1 – Cold
Stage 2 – Burning
Stage 3 – Tingling
Stage 4 – Aching
Stage 5 – Numb
It normally takes about 5 minutes to go through the first 4 stages. But if you can get through it, then you will be numb and can go for as long as is needed.
Plus, the more you do it the more your body will get used to the sensations and eventually it will learn to go straight from cold to numb.
Compression & Elevation
Compression and elevation both help to decrease inflammation by decreasing blood flow and draining the area of inflamed fluid. Compressing the affected area prevents it from filling up with inflamed fluid. And the higher you elevate the area above your heart the easier it is to drain out any bad fluid.
Realize that sitting in a recliner with your feet up does not count as elevation. The affected area needs to be at least 12 inches above your heart. And the higher the better for drainage.
Unless there is major swelling, you do not need to focus a lot on these with tendonitis, but they can help while icing.
Voodoo Muscle Floss Band
The Voodoo Muscle Floss Band, originally created by The Ready State (formerly known as MobilityWOD), was designed to treat and cure Tendonitis in athletes. And it works REALLY WELL! Most people are 75-100% cured after just one 2-5 minute treatment!
WARNING: Though the Voodoo Muscle Floss Band works very well, it is EXTREMELY PAINFUL! If I was to describe it, most people think it feels as if their skin is being peeled off for 2-5 minutes. And almost everyone cries (even grown men that think they are tough).
But if you can get past the pain, you will almost instantly be cured!
So the way that I think of it is this…you can either feel a little bit of pain over a long period of time. Or feel a lot of pain over a short period to be healed. Your choice.
Over-the-counter anti-inflammatories can help with some pain relief. However, by decreasing inflammation, they slow down the healing process. So only use them if absolutely needed, and do not think that they are healing the injury.
Foam Rolling and Deep Tissue Massages can help to relax your tight muscles pulling on the inflamed tendon, and therefore help to relieve pain. This is preferred over stretching the surrounding muscle groups because stretching increases the stress placed on the tendon.
So, do not stretch the tendon until all pain has gone away for at least 7 days. And focus the massage on your muscles, not the inflamed tendon.
Acupuncture can help by increasing blood flow to the affected area and therefore helps your body heal itself, only faster.
IcyHot Patches and creams, or other related topicals, do help you feel good through different skin sensations. However, on the deep tissue level, where the actual problem is, they have no effect.
If you are an athlete and need something to help you “play through it”, then give them a shot. But it is not recommended as the more activity you do the longer the healing process will take.
Now that you know how to treat your tendonitis symptoms, let’s go over how to prevent and cure it from happening again.
Here is how to prevent tendonitis from ever holding you back:
Learn how to move properly
Increase Your Mobility
Build Strength and Endurance
Again, one of the most common ways to develop tendonitis is through improper movements. If you move in a way that your body was not designed to move, then you are placing extra stress on your muscles, joints, and tendons. Your tendons are the weakest of the 3 and are therefore the most common to show warning signs and/or tear.
How to move properly for you depends on the activities you do and the sports you play. But if you can do most bodyweight exercises perfectly, you are off to a great start.
We know, stretching is boring and painful. But it is one of the best ways to help prevent injury in any activity that you do. Movement just simply isn’t enough. You need to force your muscles, joints, and tendons to work properly. And the more you neglect them, the harder it will become.
Again, DO NOT STRETCH YOUR INFLAMED TENDONS! If you do, you risk tearing them! Wait until the pain has gone away for at least 7 days. Then start back with light stretching and slowly increase over time.
In the meantime, massage the surrounding area instead.
Fact: The stronger you are, the less likely you are to injury your muscles and tendons. It is the weakest muscle/tendon in a chain of movements that gets overworked and fatigues the fastest, leading to an overuse injury in the form of tendonitis. So work your weaknesses and don’t neglect any area.
Remember, the tendon that is inflamed with tendonitis usually attaches to the weak muscle that needs to be built up.
Most Common Examples:
Patellar Knee Tendonitis = Weak Quads
Bicep Tendonitis = Weak Biceps
Tricep Tendonitis = Weak Triceps
Of course, the opposing muscle does play a huge role in this as well. For example, with patellar knee tendonitis, those with weak quads usually have really strong hips and hamstrings that put more stress on the knee-tendon.
And improper movement is another factor, but if the muscle is strong, it is still less likely to develop tendonitis.
Overall, tendonitis inflammation can instantly hold you back from your sport, training or other activities. But if you use the RICE treatment to decrease inflammation while increasing blood flow, you will be back to action in no time! Then make sure you always follow our tendonitis prevention tips so that you can be cured for life!
Of course, we all workout to get stronger. Yet, few people truly understand how to build strength properly. Then, even fewer people know how to continue building strength over time. This is because the stronger you get, the harder it becomes. That is unless you know what you are doing. This article will go over the 3 best ways to build strength for years to come!
Getting stronger is simple, it just takes a lot of hard work.
First, building strength is very basic and, over time, can be boring. As most people are looking for a new innovative way of how to workout, because it is more exciting than the simple formula that has been around for decades. The thing is, the ways to build strength have been the same since the start of time.
Now, to clarify, what we mean by building strength is your body’s ability to do more work (training volume), or lift more weight (training intensity), than before. By increasing your work capacity, or the amount of total work you can withstand, you are stronger than before. This is the same as the ability to lift a heavier weight.
These are the 3 best ways to continuously Build Strength:
First, by improving your technique you will train your body to move more efficiently. And as a result, improving your leverages will ultimately increase your strength potential; also known as, the ability for your body to get stronger.
Improving your technique includes improving your positioning throughout the lift; so that your body moves through the strongest positions. A simple way to picture this is by imagining lifting a weight off the ground. Such as during a deadlift.
During the deadlift, if you have an improper or inefficient technique, such as standing back away from the weight a foot or so, you will be out of position during the entire lift. Then you will not be able to lift as much weight, because your body will not be in the strongest position with the greatest amount of leverage. This improper positioning is often seen through back rounding and shoulder shrugging. And, of course, this would also increase your risk of injury.
However, by simply improving your technique by lifting the load closer to your center of balance you will improve your efficiency and be able to lift more weight. It is as simple as that!
What many people fail to realize during any exercise is that how you set up for the lift is equally as important as actually performing the lift. This is because if you set up improperly, the lift has no chance at being technically efficient, as you are already out of position. So, by simply setting up properly, your body has a better chance of using the proper movement pattern throughout the entire exercise.
Research says that it takes 300-500 repetitions to learn a new movement pattern and 3,000-5,000 repetitions to correct an improper movement pattern.
And, along with improving your set up, you can further improve your technique by improving your movement, or motor pattern. To do this you have to repetitively practice the same movement pattern over and over again. This will increase your body’s neurological signal to each muscle and further your movement efficiency.
It has been found that it takes 300-500 repetitions to learn a new movement pattern. But it takes 3,000-5,000 repetitions to correct an improper movement pattern. That may sound intimidating but, if you break it down, it is not as difficult as it seems.
To improve a movement, such as a squat, you can do as few as 10 repetitions a day for 30 days to start seeing a change.
With that in mind, it is best to learn how to move properly from the start of training by getting assistance from a trained professional. Or by training yourself with the right knowledge, as we provide here.
Just remember, technique improvement is a never-ending task that will always be changing as your body grows over time. But, as your positioning, neurological efficiency, and overall technique improve, your strength will increase dramatically!
Next, another way to increase your strength is by simply getting bigger. By gaining size and increasing your body mass you will be able to withstand heavier loads as they are lighter relative to your body weight.
By simply getting bigger, by building more muscle or increasing body fat, you will improve your mechanical leverages and allow for greater support. Of course, increasing your muscle size and density will allow for stronger contractions. But, as your muscles grow, they will also have a better angle of pull.
This is because as a muscle grows it slightly changes the angle the muscle fibers lay in and pull from, which allows for more efficient contractions. Plus, as your muscles grow, they will increase the number of myofibrils (“pulling chains”) within each muscle fiber. This will create more connections for your muscle to pull with, leading to a stronger contraction. But do not confuse this with increasing your number of muscle fibers.
You Cannot Build More Muscle Fibers
You are born with a certain number of muscle fibers within each cell, which cannot change. So the only way to grow muscle is through increased density or size. Both of these forms of growth increase the number of actin-myosin connections (the cells that go through the action of contracting each fiber) within each myofibril. And therefore the ability to create tension within a muscle.
The definition of muscular strength is the ability to create tension within a muscle. Any stress placed upon a muscle, which it initiates growth, will increase the muscle’s ability to create tension; through the addition of more myofibrils or actin-myosin connections.
However, body fat can also allow for greater strength gains. Though the addition of body fat does not directly improve the contractibility of a muscle it does also aid in improving the angle of pull; by adding mass and increases the energy storage within each muscle.
So if you do nothing else towards building strength, getting bigger alone will make you stronger.
Third, the most common way to increase strength is by consistently doing more work than before. This can be an increase in the total training volume or an increase in training intensity.
For example, if one week you do a certain number of repetitions with a particular weight. And then the next week you do more repetitions, you are building strength. Similarly, if one week you use a certain weight; and the next week you do the same exercise with a heavier weight you are, again, increasing your strength. These are the simplest formulas used by strength athletes to build strength.
Both of these progressive overload techniques are useful in building strength. And are commonly used together in a workout program. However, for both techniques to work, they must be done consistently over time to truly increase strength.
When building strength, your body will adapt to the stresses you place upon it. By continually increasing the stress placed upon your body, it will adapt by becoming stronger.
However, if you place too much stress upon your body without proper recovery your body will not be able to adapt fast enough. And you will see a breakdown in the form of injury or weaknesses of some kind.
Strength training is something where what you put in is what you get out. If you only put in a minimal amount of work you will get a minimal amount of results. If you train hard, stay consistent and always push for progress then you will continue to get stronger.
We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!
A Workout anywhere, anytime! Just set a timer and go to work at your own pace!
You need something fast, that fits your schedule and does not take away from other parts of your day.
One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.
The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.
You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.
So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!
The best part is, anyone can do it; children, teens, men, women, and even seniors!You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.
This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!
Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!
This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!
Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.
Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.
The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!
This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.
Bodyweight Workout Details
What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!
Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.
Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.
Get Started Today!
This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.
Of course, we all want to build a pair of sexy six-pack abs. The problem is, that it is not easy! It takes hard work, dedication and time. But if you can stay focused, then you, just like anyone else, can get ripped! You just have to lose that belly fat and get those ab muscles bulging! This article will teach you how to do it best! Then you can get those ab muscles bulging in time to show off your summer beach body!
We all want those nice-looking, six-pack abs that everyone stares at. However, few people know how to get them. There are just too many ab myths around to sort through for people to really the truth of how to get a nice pair of abdominals.
Some people say it’s all diet, while others say diet doesn’t matter. And too many people believe that if you just do a bunch of abdominal exercises you will get those abs popping. While others say you don’t need to train them at all.
A lot of people also believe it is all about genetics, and how fit your parents were.
So with all these beliefs, which one is it? How do we get those nice looking six-pack abs? How do we get ripped?
The truth is, most of those beliefs are true. However, doing only one of those things will not give you those nice looking six-pack abs we all want. It takes a lot of things added together to get yourself a pair of ripped abdominals that really show.
It takes a lot of things added together to get yourself a pair of abdominals that really show.
Exercise for Six Pack Abs
First and foremost, many people believe that weight loss is 70% diet and 30% exercise. This is absolutely NOT TRUE.
How can it be? Diet only adds in calories while exercise takes away calories. Plus, exercise gives you long-lasting benefits, including metabolic effects that can continue burning off calories long after your workout ends. Read more on this here! >>
Therefore, the main piece to any weight loss, or transformation plan MUST BE EXERCISE.
By exercising often, especially on a daily basis, you are constantly burning off calories and gaining the muscular benefits of exercise. And, when training that frequently (5+ days per week), you should do moderate-intensity exercise.
Moderate Intensity Exercise
The minimum amount you need to do is 30-60 minutes of moderate-intensity exercise daily. Also, make sure to keep your heart rate up to where it is difficult to breathe the entire time. Examples are running, cycling or a circuit at the gym with minimal rest periods.
You can also do bodyweight exercises or any other form of exercise that keeps you moving the whole time. But focus on keeping your heart rate up.
High-Intensity Interval Training burns the most belly fat the fastest!
If you have a lot of belly fat to remove in order to see your developed abdominals, you should consider doing high-intensity interval training (HIIT) 2-3 days per week.
High-intensity training done 2-3 days per week, in the form of sprinting, burns the most belly fat the fastest. And, therefore, is the fastest way to get RIPPED six-pack abs! The problem is, most people are unwilling to put in that kind of work.
It is best to do sprints, but you can also do other forms of high-intensity cardio training such as cycling or jump roping. But, with any exercise you do, it MUST BE INTENSE.
An example is sprinting for 20-30 seconds, then resting for up to a minute. You can also do shorter and longer rest periods, but a 1:2 work to rest ratio works well with high-intensity exercise.
Again, this should only be done 2-3 days per week. And it replaces your moderate-intensity exercise for that day.
However you choose to do your daily exercise, just remember that it is the main piece to any weight loss, transformation or six-pack abs plan. However, there is still more to it.
Diet for RIPPED Six Pack Abs
You simply cannot eat your way to a six pack.
The next important piece to getting ripped is diet. Your diet is important and plays a major role in fat loss. But, it is not the main piece.
You cannot eat your way to a 6-pack from a high body fat state, without the use of exercise. Again, diet can only add in calories, it does not take them away.
Also, there is nothing magic about your diet that is going to suddenly make you lose fat or weight. It is as simple as calories in, versus calories out. If you eat more calories than you lose from exercise, you will gain weight. If you eat fewer calories than you use daily, you will lose weight.
However, when you lose this weight, you are more likely to lose muscle than fat. That is unless you give your body a reason to maintain the muscle mass you have.
This is because muscle is hard for your body to maintain. So your body tries to get rid of any extra muscle mass that is not important for survival. That is why it is important to do some amount of strength training, or resistance exercise, while on your diet. This will give your body a reason to maintain muscle mass and just burn off fat.
Strength Training for Six Pack Abs
The strength training you do does not need to be highly intense. And can be done as part of your training circuit at the gym.
A third and smaller piece to the puzzle is Genetics. Diet and exercise are the main pieces that take up most of the efforts. But you also need to think of other factors.
Genetics is an important factor. Some people are more predisposed to have less muscle growth and more abdominal fat. While, some people have very clean cut looking abs, almost naturally while others may not ever see them.
The genetics we have effect our metabolism to some degree and also shape how our abs look. So genetics is mentionable as a factor.
How To Train Your Abs
Train your abs for size, not endurance!
Also, you should train your abdominals for hypertrophy (size), if you want them to stick out more. If you train them for endurance, you are more likely to make them shrink than stand out.
They need to be built, not just worked!
Even through layers of fat, large abdominal muscles can give you some base look of a six-pack. So train your abdominals. Not so much with high repetitions like a cardio session, but more like other muscle groups; such as the biceps.
Do 3-4 sets of 10-15 repetitions of abdominal exercises that are difficult for you, 3-4 days per week.
Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress.
The final extra piece that needs to be mentioned is sleep.
Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress. Stress leads to increased abdominal fat. And sleep alone can help greatly in decreasing your stress levels.
So make sure you are getting an absolute minimum of 7 hours of sleep daily. However, 8-9 hours per day is best.
Of course, there are many other small factors that can be added into your ripped six-pack plan, but these are the main ones:
So there you have it! Your very own guide on how to obtain those sought after ripped six-pack abs. Now all you have to do is apply it!
You have to choose to go out and exercise on a daily basis. You have to choose to make a change in your diet and eat only what will help you reach your goals. Then you have to choose to put all the pieces together, such as getting to sleep on time every day. And you have to choose to go after the goals you set and achieve them.