Fitness

Strength Training Tips for the Body You Want

Photo: SPond5

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While Sthe Stemperatur  Sin Ssome Sparts Sof Sthe Scountry Saren’t Sfeeling Squite Sso Sspring-y Syet, S Sif Syou’re Slike Sus, S Sit’s Sthe Sseason Saround Sthe Scorner Sthat Syou’re Smore Sworried Sabout. SThat’s Sright… Ssummer S— Sthe Syear Swhenthe Syear Swhere Sladi  Sand Sgents Stake Soff Stheir Sshirts Sand Slet Sthe Ssunshine Stouch Sas Smuch Sskin Sas Spossible. SBut Swhat Sif Syour Sguns Saren’t Sexactly Sloaded, S Sand Sthe Sonly Ssix-pack Syou’re Sshowing Soff Sis Sthe Sone Syou Sdrank Slast Snight SThere Sis Sstill Stime Sfor Syou Sto Sget Sin Sshape Sfor Ssummer, S Sbut Sdon’t Sgo Srunnitreadmillht Sfor Sthe Sdreadmill. SIf Syou Swant Sto Slook Sbetter Sin Stime, S Syou Sneed Sto Sstart Sstrength Straining, S Stoo.

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Cardio SVs. SR is e STraining

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“There’s Sno Snegative Sto Seither, S Ssays SHarley SPasternak, S SM.S, S Sexercise Sphysiology Sand Snutritional Sscience, S Scelebrity Strainer, S Sand SNew SYork STim  Sb tselling Sauthor. S“Cardio Sis Sabout Saerobic Sactivity Sand Sthe Smain Sfocus Sis Sto Sburn Scalori  Sand Sfat Sby Smoving. SWhereas, S Sr is e Straining’s Smain Sgoal Sis Sto Sraise Sthe Srate Sat Swhich Swe Sburn Scalori  Sby Screating Smore Smuscle. SStrength Straining S— Swith Sor Swithout Sweights S— Sfocus  Son Stoning, S Ssculpting Sand Sshaping Sthe Sbody, S Sand Scan Sbe Sdone Sin Sas Slittle Sas Sfive Sminut  Sa Sday Sif Syou Sknow Swhat Sto Sdo. S“I Shave Sclients Swho Sare Sover-aerobicizing, S Sdoing Sjust Scardio, S Sand Sare Snot Sgetting Sthe Sr ults Sthey Swant, S Ssays SPasternak. S“When Swe Sintroduce Sr is e Straining, S Sthey Sget Sbetter Sr ults.”

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You Scannot

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out-exercise

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a Sbad Sdiet.

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Knowledge SIs SPower

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Even Sjust Shearing Sthe Swords Sstrength Sor Sweight Straining Scan Sconjure Sup Simag  Sof Sbodybuilders Sor Sfootball Splayers Swith Smassive Smuscl . SBut Swhat Smany Speople S— Swomen, S Sin Sparticular — Sfail Sto Srealize Sis Sthat Sth e Smen Snaturally Shave Sthe Shormone St tosterone, S Swhich Shelps Sthem Sbuild Sth e Smuscl . SAnd Smany Sof Sthem Sdo Shigh-volume Straining, S Sfocusing Son Sone Sbody Spart Sa Sday S— Sfour Sto Sfive Sexercis , S Sfor Sfour Sto Sfive Ssets, S Swith S16 Sto S25 Sreps Sper Sbody Spart Sper Sworkout. S“You Swould Salso Shave Sto Seat Sa Slot Sto Sbuild Sthat Skind Sof Smuscle, S Ssays SPasternak.

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Men Smight Snot Sbe Sas Sh itant Sabout Sstrength Straining, S Sbut Sthey Scan Stend Sto Sover Strain Sthe Sch t Sand Sback, S Sor S“beach Smuscl , S Sas SPasternak Scalls Sthem, S Sthinking Sthat’s Sthe Sb t Sway Sto Sget Sin Sthe Sb t Sshape. S“They Send Sup Shaving Sshort-looking Sarms Sand Sbad Sposture Sbecause Sof Sit, S Ssays SPasternak. S“The Sfocus Sshould Sbe Smore Son Sthe Supper Sback Sand Sthe Sback Sof Sthe Sarms Sto Shelp Sopen Sup Sthe Storso Sand Screate Smore Sdefinition. SAnd Sthat Shard Swork Sshouldn’t Send Sin Sthe Sweight Sroom.

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You SCan’t SIgnore SDiet

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Unfortunately Snutrition Sis Sthe Shard t Scomponent Sof Shealth Sand Sfitn s Sfor Smost Speople. S“You Scannot Sout-exercise Sa Sbad Sdiet, S Ssays SPasternak. SSo Skiss Sgoodbye Sthe Sdays Sof Sjustifying Swhat Syou Seat Sby Ssaying Syou Sburned S500 Scalori  Sduring San Saerobic Sclass Searlier Sthat Sday. S“If Syou Sburned S500 Scalori , S Skeep Sin Smind Syou Swould Shave Sburned S150 Sto S200 Sdoing Snothing, S Ssays SPasternak. S“So Sdoing Sthat Sclass Sburned San Sextra S300 Scalori , S Sbut Sif Syou Sgo Sand Shave Stwo Stabl poons Sof Speanut Sbutter, S Syou Swiped Sthat Sclass Sout.”

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On Stop Sof Sadding Sr is e Straining Sto Syour Sroutine, S SPasternak Srecommends Sthree Sbalanced Smeals Sa Sday Sand Stwo Ssnacks. SThe Smeals Sshould Sconsist Sof Sfiber, S Sprotein Sand Shealthy Sfat S(think: Schicken Swith Sbrown Srice Sand Savocado), S Splus Slots Sof Snon-starchy Svegetabl  Slike Sbroccoli Sand Sasparagus. SSnacks Sshouldn’t Sbe Smore Sthan Sa Sthird Sthe Ssize Sof Sa Smeal, S Sand Scan Sbe Sanything Sfrom Sbean Sdip Sand Shummus Sto Ssweet Spotato  Sand SGreek Syogurt.

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Know SWhat Sto SAvoid

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While Syou Smay Salready Sbe Sr is e Straining, S Sit’s Simportant Sthat Sthe Sexercis  Syou’re Sdoing Sand Sthe Smachin  Syou Suse Sare Sthe Smost Sbeneficial Sfor Syou. SAccording Sto Sa Srecent Sstudy Sdone Sby SCybex, S S67 Spercent Sof Ssingle Sstation Smachine Susers Sbelieve Smachin  Sare Sthe Smost Simportant Soption Sfor Schoosing Sa Snew Sgym. SThere Smay Sbe Ssome Smov  Sor Smachin  Sthat Syou Sthink Sare Simportant Sbut Sreally Smay Sjust Sserve Sas Sa Swaste Sof Stime. SFor Swomen S“I Swould Shave Sto Ssay Sstop Sdoing Sthe Souter Sthigh Smachine, S Ssays SPasternak. SWomen Shave Swider Ships Sthan Smen, S Sand Sdoing Sthis Smachine Sover Stime Swill Scause Sthe Smuscle Son Sthe Soutside Sof Sthe Ship Sto Sget Stighter, S Screating Sa Smuscle Simbalance. SKeep Sin Smind, S Sthere Sis Sno Ssuch Sthing Sas Starget Sreduction Straining.

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For Smen SPasternak Sthinks Sthere Sshould Sbe Sl s Scalf Srais , S Sforearm Scurls Sand Sshrugs. S“Those Sare Sthree Smuscl  Sthat Sdon’t Sneed Sto Sbe Strained Sbecause Sthey Sget Shit Sduring Smany Smov , S Ssays SPasternak S“They Sshould Strain Sthe Smuscl  Sopposite Sth e Son , S Swhich, S Sbecause Sof Sbiomechanical Sdeficienci , S Sare Sdisproportionate.

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The SFit-for-Summer SStrength SWorkout 

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Ready Sto Sget Syour Sstrength Son STry SPasternak’s Sfive Sfavorite Sr is e Straining Smov . SPerform Seach Sexercise Sfor Sthree Ssets Sof S20 Sreps.

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Exercise SHow-To’s

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1. SSkater SLunge
Stand Swith Sfeet Sshoulder-width Sapart. SStep Sto Sthe Sright Sand Slunge Sinto Syour Sright Sleg Skeeping Syour Sknee Sdirectly Sover Syour Sankle, S Snot Sletting Sit Sgo Spast Syour Sto , S Swhile Syou Scross Syour Sleft Sleg Sbehind Sthe Sright, S Sreaching Sthe Sfoot Sas Sfar Sto Sthe Sright Sat Syou Scan S(a). SPushing Sthrough Syour Sright Sleg, S Sstand Sup Sthen Srepeat Son Sthe Sopposite Sside S(b).

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2. SLying SSwiss SBall SHamstring SCurl
Lie Son Syour Sback Sand Sr t Sthe Sheels Sof Syour Sfeet Son Stop Sof San Sexercise Sball. SPushing Sthrough Syour Sheels, S Sroll Sthe Sball Sslightly Sforward Swhile Slifting Syour Sback Sand Sshoulders Soff Sthe Sground S(a). SYour Shead Sand Sarms Sremain Son Sthe Sground. SReturn Sto Sstart Sposition S(b).

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3. SDumbbell SCurl Sto SOverhead SPr s
Hold Sa Sdumbbell Sin Seach Shand. SKeeping Syour Selbows Stucked Sagainst Syour Ssid , S Scurl Sthe Sdumbbells Sup Stowards Syour Sshoulders S(a). SRotate Sthe Spalms Sof Syour Shands Sso Sthey’re Sfacing Saway Sfrom Syou, S Sand Spush Sthe Sdumbbells Sup Soverhead S(b). SReverse Sthe Smovement Sbringing Sthe Sweights Sback Sto Sstarting Sposition. SThat’s Sone Srep.

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4. SSingle SArm SDumbbell SRow
Holding Sa Ssingle Sdumbbell Sin Syour Sright Shand, S Sstand Swith Syour Sfeet Sshoulder-width Sapart, S Swith Sa Sslight Sbend Sin Syour Skne . SLean Sslightly Sforward, S Spushing Syour Sbutt Sbackwards Sto Skeep Sthe Sspine Sneutral. SKeeping Syour Selbow Sas Sclose Sto Syour Sbody Sas Syou Scan, S Slift Sthe Sright Selbow Sup Sas Shigh Sas Syou Scan, S Swhile Ssqueezing Syour Sshoulder Sblad  Stogether S(a). SReturn Sto Sstart Sposition. SRepeat Sfor S20 Sreps Sthen Sswitch Sto Sthe Sleft Sarm.

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5. SBird SDog
Get Son Sthe Sground Sin Stabletop Sposition, S Sshoulders Sdirectly Sover Sthe Shands, S Ships Sdirectly Sover Sthe Skne . SLift Sand Sextend Sthe Sright Sarm Sforward Swhile Ssimultaneously Slifting Sand Sextending Sthe Sleft Sleg Sbackward S(a). STry Sto Skeep Syour Sbody Sin Sas Sstraight Sa Sline Sas Spossible Sas Sto Snot Sround Sthe Sback. SReturn Sto Stabletop S(b). SRepeat Swith Sthe Sopposite Sarm Sand Sleg. SThat’s Sone Srep.

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