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<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" > <channel> <title>RSS Gym Banter</title> <link>https://www.gymbanter.com/</link> <description>Gym Banter</description> <lastBuildDate>Sun, 21 Apr 2024 13:49:53 +0200</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>Workout to Get Rid of leg cellulite</title> <description>It wasn't just wishful thinking. On average, the women lost just over 3 lb of fat, added 2½ lb of muscle, and shed almost 1½ inches from their hips. What's more, ultrasound tests confirmed it. Overall, the women shrank the ...</description> <content:encoded><![CDATA[<img src="/img/are_there_exercises_to_get_rid.jpg" alt="Exercise alone won't get" align="left" /><p>It wasn't just wishful thinking. On average, the women lost just over 3 lb of fat, added 2½ lb of muscle, and shed almost 1½ inches from their hips. What's more, ultrasound tests confirmed it. Overall, the women shrank the lumpy fat layer on their thighs by 1.3 millimeters (mm) and increased smooth muscle tissue in the same area by 1.8 mm. It doesn't sound like much, but it definitely made their legs look smoother and firmer. The Truth About Cellulite The best part of this program is that it puts to rest the mistaken notion that cellulite is some mysterious condition. Despite what you've heard about trapped toxins or poor circulation being to blame, cellulite is one thing—fat. It just looks different because of how it's arranged. Everyone has strands of connective tissue that separate fat cells into compartments and connect fat tissue to skin. In women, these fibers form a honeycomb-like pattern, so any increase of fat in a given area tends to bulge. You don't see cellulite in men because their fibers run in a horizontal, criss-cross pattern that prevents bulging or dimpling. MORE: 7 Cellulite Facts That Explain A Lot So why does cellulite seem to appear out of nowhere and get worse as we get older? There are two reasons. First, it's because tissue changes. Those strands of connective tissue thicken with age, and our skin gets thinner, says Katie Rodan, MD, clinical assistant professor of dermatology at Stanford University. "The combined effect is more pronounced cellulite, " she explains. Second, and more important, the average woman loses 5 lb of muscle and replaces it with about 15 lb of fat every decade of her adult life, says Westcott. "Because fat is exceptionally soft, it doesn't keep our skin taut like muscle does. It also takes up more space, so it bulges out." To get rid of cellulite, you have to reduce the underlying fat stores and replace lost muscle tissue. (Learn how you can build lean muscle and lose up to 30 pounds of fat with The Body Fat Breakthrough.) QUICK TIP: Avoid crash dieting; it can make cellulite worse. When you lose weight quickly, you lose muscle tissue—the stuff that makes your legs and butt look toned and smooth. THE CELLULITE SOLUTION EXERCISE PLAN Follow this 3-step, 20-minute program 3 days a week, and watch those ripples disappear. Step 1: Cardio Warm up with 2 minutes of moderate walking, cycling, or stairclimbing (you can use indoor stationary machines). Increase intensity for 8 minutes. Work vigorously enough to be breathing hard but still able to talk in short sentences. Lower the intensity, and cool down for 2 minutes. Step 2: Strength Do one set of 10 to 15 repetitions of each of the following exercises, using a heavy enough weight to fatigue the muscles. (This is essential for optimum muscle building in these areas.) Your muscles are fatigued when you feel as though you can't do even one more repetition. When you can easily complete 15 reps, increase the weight slightly. Work slowly, counting 2 seconds to lift and 4 seconds to lower. Step 3: Flexibility After each strength training exercise, you need to stretch the muscle you just worked. Do each stretch once, holding for 20 seconds. Westcott has found that adopting this stretching strategy can boost strength training results by 20%. MORE: Your 5-Minute Routine For Killer, Ageless Arm THE CELLULITE SOLUTION EXERCISES Dumbell Squat Stand with your back to a chair and your feet about shoulder-width apart. Hold dumbbells down by your sides, palms facing in. Keeping your back straight, bend from the knees and hips as though you are sitting down. Don't let your knees move forward over your toes. Stop just shy of touching the chair, then stand back up. Follow with a lying hamstring stretch: Lying faceup, with legs extended, use a towel or rope to pull each leg in toward your chest. Don't lock your knee. (Squats hurt your knees? Here's what else you can do.) Lunge Standing with your feet together, hold dumbbells down at your sides with palms facing in. Take one big step forward with your right leg. Plant your right foot, then slowly lower your left knee toward the floor. Your right knee should be at a 90-degree angle, and your back straight. Press into your right foot, and push yourself back to the starting position. Repeat with your left leg. Follow with a standing quadriceps stretch: Standing straight, gently pull your right foot toward your butt. Repeat with the left leg. Advanced Step-Up Using an aerobic step or regular step and holding dumbbells, start with both feet on the step. Keeping your left foot planted on the step, step off the back with your right foot. Before touching the floor, press up with your left leg to bring the right one up again. Repeat for one set, then switch legs. Follow with a lying glute stretch: Lying faceup with legs extended, alternately pull each knee (grasping behind the thigh) toward your chest. MORE: How To Turn Off Your Weight Gain Hormones Scissors Press Tie an exercise band loosely just above your knees. Lie on your back with your arms down at your sides, and extend both legs straight up directly above your hips; your feet should be spread wide enough that the band is taut. Slowly open your legs as far as you can. Pause when the tension becomes too great to pull any farther, then slowly close back to the starting position. Follow with a lying figure-four stretch. Lying faceup, cross your right ankle over your left knee, and pull your left leg (from behind the thigh) toward your chest. Switch legs. Inner Thigh Squeeze Lie faceup with your arms at your sides. Bend your knees slightly, and raise your legs so they form a 90-degree angle with your body. (If this is too difficult, bend your knees more and lift your legs only as high as is comfortable.) Place an inflated exercise ball (the kind you use for abdominal crunches) between your knees; your feet should be flexed. Slowly squeeze your legs together against the resistance of the ball as hard as you can, making sure to keep your knees bent slightly. When the resistance becomes too great to press any farther, hold for 3 seconds. Then slowly open back to the starting position.</p>]]></content:encoded> <category><![CDATA[Leg Workout]]></category> <link>https://www.gymbanter.com/LegWorkout/workout-to-get-rid-of-leg-cellulite</link> <guid isPermaLink="true">https://www.gymbanter.com/LegWorkout/workout-to-get-rid-of-leg-cellulite</guid> <pubDate>Sun, 21 Apr 2024 09:49:00 +0000</pubDate> </item> <item> <title>Home Core workout</title> <description>If you’re newer to training or getting back into shape, I’m sure you’ve heard about core training. Perhaps you’ve heard about it in magazines or maybe your doctor recommended it. So, that’s all great and you want to ...</description> <content:encoded><![CDATA[<img src="/img/watchfit_easy_at_home_core.jpg" alt="Easy at home core workout plan" align="left" /><p>If you’re newer to training or getting back into shape, I’m sure you’ve heard about core training. Perhaps you’ve heard about it in magazines or maybe your doctor recommended it. So, that’s all great and you want to start working on your core strength - but you have no idea where to start and you’re not exactly sure what the “core” really means. What Is the Core? The “core” is a term used to describe just about everything on your body that isn’t your legs and arms. This means you can think of your glutes, hips, abdominal muscles, inner abdominal muscles, pelvic floor, and scapula as your core. Your core is where your power is generated in order to carry out any movement. While abdominal and inner abdominal muscles do play a large roll in core stability, they don’t make up the core all by themselves. The core is made up of much more than the abdominal muscles. It includes the muscles of the glutes, hips, pelvic floor, and scapula. A mistake many people make is to think of their core as only being their abs, and because of this they go about training their core in many ineffective ways. Traditional ab exercises like crunches and sit ups are often used in hopes of achieving a stronger core and more defined abdominals, but this is a terrible method. Not only does performing endless crunches and sit ups not strengthen your core or give you more defined abs, it can be hazardous to your spine. "The crunching movement is a secondary function and one that’s not meant to be done at high volume due to the stress it puts on the discs of your spine." Furthermore, crunches don’t work your abs in the way these muscles were designed to perform. The main function of the abdominals is to support the spine and prevent it from spinning all the way around, breaking over backward, or flexing to the side. The crunching movement is a secondary function and one that’s not meant to be done at high volume due to the stress it puts on the discs of your spine. In order to train the core effectively, we need to train all the muscles involved, starting slowly and building a foundation. These muscles need to work together as a team. Think of developing your core stability as pouring the concrete base for your home. This base provides structure and safety. It also cannot be rushed or overlooked. You wouldn’t build a home on soggy ground because your house would sink or fall apart. The same can be said for your body when it comes to developing your core. 5 Core and Abdominal Exercises for the Beginner Most people are familiar with basic core exercises such as planks or side planks. While those are two excellent core exercises, I want to discuss a few under-used movements that go a long way in developing core strength and function. While they may seem gentle or simple, the importance of each of these exercises can’t be overstated for the beginner.</p>]]></content:encoded> <category><![CDATA[Home Workout]]></category> <link>https://www.gymbanter.com/HomeWorkout/home-core-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/HomeWorkout/home-core-workout</guid> <pubDate>Mon, 15 Apr 2024 09:42:00 +0000</pubDate> </item> <item> <title>Mens Fitness</title> <description>There's a dizzying number of blogs out there, all tempting us to procrastinate at work. But it's hard to know which sites are truly trustworthy, entertaining, informative, and Pinnable. So we went ahead and scoured the ...</description> <content:encoded><![CDATA[<img src="/img/full_sized_photo_of_jensen_ackles.jpg" alt="Jensen ackles mens fitness 01" align="left" /><p>There's a dizzying number of blogs out there, all tempting us to procrastinate at work. But it's hard to know which sites are truly trustworthy, entertaining, informative, and Pinnable. So we went ahead and scoured the blogosphere to narrow it down to these standouts. They're keeping it real (no #fitspo here), using science to back up claims, always staying positive and inspiring, and delivering content we can't stop reading and sharing. We went after blogs that address interesting and timely issues and feature useful, upbeat (but never in an annoying way) posts that reflect Greatist's mission of making healthy living a little bit easier and a lot more fun. We then looked at a variety of factors, including frequency of posts, comments and engagement with readers, number of social media followers, and design quality to narrow down the list to these rock stars. For more, check out last year's list, and tweet @Greatist to let us know who we should consider for next year! Note: Blogs are arranged in no particular order. The first entry in each section is no better than the last entry.</p>]]></content:encoded> <category><![CDATA[Mens Fitness]]></category> <link>https://www.gymbanter.com/MensFitness/mens-fitness</link> <guid isPermaLink="true">https://www.gymbanter.com/MensFitness/mens-fitness</guid> <pubDate>Tue, 09 Apr 2024 08:54:00 +0000</pubDate> </item> <item> <title>Workout Playlist for Men</title> <description>Submitted by Nikki Fitness Click on any song to buy from iTunes. 1) The Distance - Cake 2) All the Small Things - Blink 182 3) Santa Monica - Everclear 4) Boulevard of Broken Dreams - Green Day 5) Now that We've Found Love ...</description> <content:encoded><![CDATA[<img src="/img/top_25_workout_songs_workout_playlist.jpg" alt="Get Pumped!" align="left" /><p>Submitted by Nikki Fitness Click on any song to buy from iTunes. 1) The Distance - Cake 2) All the Small Things - Blink 182 3) Santa Monica - Everclear 4) Boulevard of Broken Dreams - Green Day 5) Now that We've Found Love - Heavy D 6) Summertime - Fresh Prince 7) 99 Problems - Jay-Z 8) What You Want - Mase 9) Holiday - Green Day 10)... more Submitted by Caitlin Scanlon Click on any song to buy from iTunes. 1) All These Things That I've Done - The Killers 2) You Got Me - The Roots 3) Numb / Encore - Linkin Park & Jay Z 4) Use the Force - Jamiroquai 5) Me & U - Cassie 6) I Disappear - Metallica 7) The Last Song - The All American Rejects 8) Under Pressure - David Bowie & Que...</p>]]></content:encoded> <category><![CDATA[Workouts For Men]]></category> <link>https://www.gymbanter.com/WorkoutsForMen/workout-playlist-for-men</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutsForMen/workout-playlist-for-men</guid> <pubDate>Wed, 03 Apr 2024 08:46:00 +0000</pubDate> </item> <item> <title>Dumbbell arms Workout</title> <description>Are you a rule-breaker? If so, this workout will hit all your sweet spots. More the type to walk the straight and narrow? You might think cheating on an exercise is only cheating your muscles of the best possible stimulus, but ...</description> <content:encoded><![CDATA[<img src="/img/one_dumbbell_two_muscular_arms_muscle.jpg" alt="One Dumbbell, Two Muscular" align="left" /><p>Are you a rule-breaker? If so, this workout will hit all your sweet spots. More the type to walk the straight and narrow? You might think cheating on an exercise is only cheating your muscles of the best possible stimulus, but there are times when cheating can do a man good. How else do you explain all the guys with mountainous biceps slinging dumbbells to their shoulders on curls? HOW IT WORKS The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth. DIRECTIONS</p>]]></content:encoded> <category><![CDATA[Arm Workout]]></category> <link>https://www.gymbanter.com/ArmWorkout/dumbbell-arms-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/ArmWorkout/dumbbell-arms-workout</guid> <pubDate>Fri, 29 Mar 2024 08:43:00 +0000</pubDate> </item> <item> <title>Lower Chest Workout</title> <description>For many guys, the lower pecs are the most difficult area of the chest to fully develop. That's about to change. Not because we're the proud owners of a magical exercise that'll finally build that slow-to-grow region, but because ...</description> <content:encoded><![CDATA[<img src="/img/cable_lower_chest_raise_video_exercise.jpg" alt="Click to Enlarge" align="left" /><p>For many guys, the lower pecs are the most difficult area of the chest to fully develop. That's about to change. Not because we're the proud owners of a magical exercise that'll finally build that slow-to-grow region, but because we've developed seven strategies which take direct aim at shallow lower pecs. To add thickness to your lower chest, start by abandoning the "one lower chest exercise is enough" mentality when it comes to chest day. To focus on a stubborn area, it's too late to pick your parents, but not too late to dig deep into your bag of chest-training tricks...</p>]]></content:encoded> <category><![CDATA[Chest Workout]]></category> <link>https://www.gymbanter.com/ChestWorkout/lower-chest-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/ChestWorkout/lower-chest-workout</guid> <pubDate>Sat, 23 Mar 2024 08:43:00 +0000</pubDate> </item> <item> <title>Minute Arm Workout</title> <description>Good news: You don't have to pump major iron to beat dreaded arm jiggle. To help you get sleek, sculpted arms in time for tank-top season, we asked Michael Olajide, co-owner of Aerospace HPC studio in New York City, for a routine ...</description> <content:encoded><![CDATA[<img src="/img/10_minute_arm_workout_video_popsugar.jpg" alt="10-Minute Arm Workout Video" align="left" /><p>Good news: You don't have to pump major iron to beat dreaded arm jiggle. To help you get sleek, sculpted arms in time for tank-top season, we asked Michael Olajide, co-owner of Aerospace HPC studio in New York City, for a routine that's low on equipment and big on benefits. And it takes just 20 minutes! This seven-move workout, based on Olajide's Aerosculpt class, requires nothing more than your own body weight, a jump rope, and a set of 1- to 2-pound hand weights. Begin by skipping rope, which helps tire out your arm muscles...</p>]]></content:encoded> <category><![CDATA[Arm Workout]]></category> <link>https://www.gymbanter.com/ArmWorkout/minute-arm-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/ArmWorkout/minute-arm-workout</guid> <pubDate>Sat, 23 Mar 2024 08:42:00 +0000</pubDate> </item> <item> <title>Muscle and Fitness</title> <description>Behind the Scenes at Dave Bautistas Cover Shoot | Muscle ...</description> <content:encoded><![CDATA[<img src="/img/behind_the_scenes_at_dave_bautistas.jpg" alt="Get the new issue of Muscle" align="left" /><p>Behind the Scenes at Dave Bautistas Cover Shoot | Muscle Fitness</p>]]></content:encoded> <category><![CDATA[Muscle And Fitness]]></category> <link>https://www.gymbanter.com/MuscleAndFitness/muscle-and-fitness</link> <guid isPermaLink="true">https://www.gymbanter.com/MuscleAndFitness/muscle-and-fitness</guid> <pubDate>Thu, 21 Mar 2024 09:43:00 +0000</pubDate> </item> <item> <title>TRX upper body Workout</title> <description>Develop a bigger, stronger and more defined upper body with this 15-minute workout from celebrity fitness expert Jay Cardiello and TRX. Sometimes the hardest part about your workout is just finding time to do it. That’s why ...</description> <content:encoded><![CDATA[<img src="/img/the_trx_muscle_and_fitness_workout.jpg" alt="More info TRX Rip Trainer" align="left" /><p>Develop a bigger, stronger and more defined upper body with this 15-minute workout from celebrity fitness expert Jay Cardiello and TRX. Sometimes the hardest part about your workout is just finding time to do it. That’s why we’ve developed this super time-efficient upper-body workout for building the chest, arms and back you’ve always wanted, in the time you have. Perform each exercise for 60 seconds with 30 seconds rest while you transition to the next exercise. Perform the entire sequence two times through for a total of 15 minutes. If y...</p>]]></content:encoded> <category><![CDATA[Upper Body Workout]]></category> <link>https://www.gymbanter.com/UpperBodyWorkout/trx-upper-body-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/UpperBodyWorkout/trx-upper-body-workout</guid> <pubDate>Fri, 15 Mar 2024 09:35:00 +0000</pubDate> </item> <item> <title>Total body Circuit workout</title> <description>It feels so good to share workouts on the blog again! I really missed chatting about fitness and creating workout graphics to share with you guys. I know all the baby stuff doesn’t appeal to everyone and even though Peanut ...</description> <content:encoded><![CDATA[<img src="/img/saturday_sweat_total_body_circuit_achieve.jpg" alt="Saturday Sweat: Total Body" align="left" /><p>It feels so good to share workouts on the blog again! I really missed chatting about fitness and creating workout graphics to share with you guys. I know all the baby stuff doesn’t appeal to everyone and even though Peanut Butter Fingers has always followed my life more than anything making baby chatter inevitable right now, I definitely want to continue to stay true to the origins of this blog and cover a variety of topics. It felt unnatural to talk too much about fitness for a few weeks there when I wasn’t working out and my focus was on postpartum recovery, but now that I’ve been given the clear to work out, I’m excited to amp up the fitness talk on the blog again. I star...</p>]]></content:encoded> <category><![CDATA[Full Body Workout]]></category> <link>https://www.gymbanter.com/FullBodyWorkout/total-body-circuit-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/FullBodyWorkout/total-body-circuit-workout</guid> <pubDate>Fri, 15 Mar 2024 09:35:00 +0000</pubDate> </item> </channel></rss>If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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