Lean Body Coaching Newsletter | Issue #148 September 21st 2013
Burn Fat & Turbo-Charge Your Fitness Levels with Stair Climbing.
Stair Climbing For Fat Loss & Fitness
If you're looking for a new exercise to add a little variety to your conditioning and fat loss routine, then look no further - we have you covered.
Did You Know That ..
Climbing just two flights of stairs a year can remove up to 12 pounds of fat? .
Stair climbing is less abusive on your joints than running and other similar exercises. .
A recent study showed stair climbing burned 23% more calories than running, 250% more than swimming and 63% more than cycling? .
That stair climbing improves your balance and works supporting muscles more than any of the above exercises.
In today's featured article, coach, columnist and author Dr. David Ryan extols the virtues of an optimally designed stair climbing program.
Dr. Ryan shares the exact routine he trains Mixed Martial Artists with - and shows you how to integrate numerous other exercises into your stair climbing routine to create a whole body routine you can do anytime, anywhere - without any equipment.
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Super Charge Xtreme 4.0 is backed by real science and exhaustive testing. During our 8 week study at the University of Kansas, 30 trained male subjects were separated into two groups. One used Super Charge! prior to training, the other did not. The Super Charge! group increased their bench press max by 70% and their squat power by 110% greater than the control group.
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Want to find out why Super Charge Xtreme 4.0 is the best pre-workout performance product on the market? Then watch the video below.
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Today's ask Lee question comes from Lindsay B, UK.
Lee, I've been working out for about two years now, and I still can't seem to feel bench presses in my chest. I'm getting really frustrated. Can you help?
If you're having trouble "feeling" your chest muscles work when you do bench presses, try keeping your ribcage expanded throughout the exercise. This should not be mistaken for the exaggerated arch that some beginners are so fond of using when doing their bench presses. I'm sure you've seen the bench press performed in this incorrect manner, where the lifter pushes up with his legs and his butt comes off the bench. Bad move!
The right way to "bench" is to keep your shoulders firmly locked into the bench; also keep your butt on the bench, but cheat your butt towards your shoulders so that there is an arch formed in your back. Your training partner should be able to slip his hand between your back and the bench. Keep your form throughout the exercise. This form forces your sternum (breast bone) up, and places your rib cage into a position that helps it stay expanded.
By keeping the ribcage expanded during this exercise, you then put the pectoral muscles in a position where they can better and more fully contract. Keep in mind that the function of the pectorals is to move the upper arm across the chest. It's hard to do this if your chest is not arched up.
Here's another tip: Don't "lockout" on each rep; instead opt for a slow, pumping motion that keeps tension on the pectorals constant. Perform 8 to 10 repetitions on each set. It also helps to keep your rest to a minimum, preferably just long enough to catch your breath, or let your partner perform his or her set.
After your workout, be sure to consume 30-40 grams of a high quality whey protein isolate shake such as Labrada Iso-Lean Pro, along 50 to 100g of carbohydrates. This will help you jumpstart recovery.
Until next time, stay healthy and strong.
Get lean, live lean!
Yours for a Lean Body,
Founder & CEO Of Labrada Nutrition
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