Bouncing Back After an Injury at the Gym

There’s nothing much fun about suffering an injury at the gym. It’s natural that you’ll want to bounce back as quickly as possible.

Stop When the Pain Starts

As soon as you start to feel an abnormal pain in a particular part of your body, you should stop exercising. The old cliche of working out is is that there’s no gain without pain. But that kind of attitude is not at all helpful when it comes to keeping your body in good shape. In fact, it can cause you a lot of damage. You need to get to know your body over time. Sometimes, you will feel the burn, and it usually won’t be an injury. If you keep at it, you will learn when your body is hurt and when it is just tired. These small differences are very important to recognise.

Put Ice on the Injury and Rest

The next thing to do is to get ice on the area of your body that hurts. Do this as quickly as you possibly can because it might help to limit the size of the problem. It helps by reducing the level of inflammation and swelling that often occurs after an injury in the gym. Never begin your treatment with a heat pack; ice should always be what you start with. Get your hands on some ice packs and then use them as much as you can. This will at least keep your injury under control until you can get advice from a medical expert.

Follow All Medical Advice You Receive

If the initial rest and the ice haven’t fixed your problem for you, you will need to seek some medical attention. This will allow you to get to the bottom of the issue if you’re not sure what’s wrong. Most people who work out a lot know their bodies inside out. So, if you’re not sure what’s going on, it’s a sign that something needs to be done. When you get the advice from a doctor, make sure you listen to it. Don’t be tempted to think that you know better than the doctor because you probably don’t. If they tell you to not do any physical activity for a couple of months, you need to do that, however frustrating it might be.

Prevent the Injury Recurring When You Go Back to Normal

When you are finally coming to the end of your recovery, you will need to think about how you can return. This is one of the most important stages of the process, and it definitely should not be rushed. If you rush, the injury will recur, and you will be left on the sidelines for even longer, and that’s not what you want, is it? Make sure you get the all-clear from your doctor before you hit the gym again. And then make sure that you warm up very carefully and don’t overdo it to begin with. Ease yourself back into your old routine over a period of a couple of months. This is the most sensible approach to take.

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The 4 Best Techniques For Building Upper Body Strength

As a personal trainer, one of the most common goals
my clients have is upper body strength. Lots of it! Whether it’s all about the looks or overall strength, it’s a common request. Over the years, I’ve developed some great techniques for building upper body strength. The following workouts are great for both men and women looking for more power up top.

Before we dive in, remember to start small. We’re looking to perfect the technique before we add too much weight. Lots of weight and poor technique isn’t just useless, it’s dangerous! So, follow me, and let’s work out safely.

1. Incline bench press - The bench press is all about working those chest muscles. It’s one of the best body training ideas out there. Guys, it’s going to build your pectorals in a strong and powerful way. The reason why I personally recommend the incline option is that you get an extra boost in your triceps and shoulders. It’s the perfect all-rounder. Start with the bench at a 30-45 degree incline. Grab the bar just wider than the shoulders, and push up to your starting point. Lock it out comfortably, then bring it down slowly to the chest. Breathe in as you come down, out as you go up.

2. Dip - The dip is going to work your entire upper body, and your core. It strengthens abs, shoulders, and your arms all at once. This is a killer strength exercise, and it will take some time to get it right! You’ll need parallel bars (or you can set it up using the bench press bars). From a standing start, put all your weight on your arms, and dip down. When your arms are at 90 degrees with the bar, push back up. Repeat!

3. Pull up bar - The pull up bar is one of my favourite workouts for the back. It gives you those strong ripples of muscle on your back. Grip the bar with your palms facing away from you. Lower yourself into a hanging position, then pull yourself up slowly until your chin is above the bar. Lower yourself gently back to the starting position. Try to lock out completely to a full hang. If you don’t, you’re not using your full back muscles, and your arms kick in. This is poor form.

4. Dumbbell lateral raise - This is another one for the back (working the lateral muscles). It requires a mixture of explosive power and slow control. It’s tricky to get right, so try working it with a friend or spotter first. Start small, and grab two dumbbells, one in each hand. Hold them down by your side; this is your starting point. Now, using a controlled burst of energy, raise them both 90 degrees, so you’re holding your arms wide apart. Control the movement as you bring the dumbbell back down to your sides to the start point. Do this as many times as you can. This one is exhausting, so be careful!

That’s all for now, folks. Get started on these exercises, and remember to focus on form, control, and technique. Then you can start pushing up the weights.

Lifting Straps By Rip Toned Review #riptoned

These LIFTING STRAPS  By Rip Toned come in a pair of cotton padded weightlifting straps for both men and women. I was recently sent them to try for free. I actually have only used lifting gloves or grip pads throughout my long history of fitness and training. I never had the opportunity to use straps before. I was a bit nervous but they were easy to use and very sturdy. I  definitely was not disappointed and was very impressed. Why have I never used straps before?!?!?

A little bit about why these were a good product for me: I had a motorcycle accident last May which left me with 7 stitches in my hand and reduced grip strength. I am strong but I have been unable to hold the weight that I know I am capable of lifting to lift it. I quickly put the straps to use and I have to tell you these straps have helped me lift heavier than I was  able to before.

I also like that they give you a Product Guarantee. They are actually the ONLY Weightlifting Straps Backed by a Lifetime No-Hassle Free Replacement Guarantee.

Why use lifting straps? According to their website "Quality no slip weight lifting wrist straps allow the confidence, safety and leverage critical to achieving your body’s peak performance and health we all so desperately seek."

This straps are great for a variety of reasons:

- Lifting Straps overcome a weak grip allowing you to lift more weight while building your ideal body
- RipToned lifting straps provide an element of safety to your exercise when losing your grip could cause injury
- Great quality material for long lasting use
- Rip Toned workout wrist straps will not stretch giving you complete peace of mind
- Provides solid grip without slipping for maximum lifting power
- Top notch stitching and product workmanship
- Durable cotton material with thicker than most neoprene padding
- Comfortable one size fits most design
- Washable for easy care

Get yours here you won't be disappointed if you lift heavy and/or have difficulty gripping when you lift.

Thanks Rip Toned these straps will forever be in my training bag!

This 77-Year Old Grand Ma Can Lift More Than You. She is pretty amazing. This just goes to show you that you can be fit at any age. You just have to put in the work! Check out her lifting skills below in the video! You will be amazed! "It's about life. L.I.F.E" and its about "being the best I can be" she says. Lets take her advice!