GRIPAD ® Blog

Beginner’s Guide to Building Your Core and Six-Pack

When it comes to getting six-pack abs, doing the right abdominal exercises is important. You can spend hours doing needless sit-ups that aren’t really going to have all that much benefit and completely waste your time. Taking the time to choose smart exercises will save you not only time in the gym, but a great deal of frustration as well.

Do not neglect abdominal exercises - it is easy to leave them until the end of your workout and rush through a couple of sets of sit-ups. Your abs are just as important as any other muscle group and needs to have a specific slot in your training routine just like any other part if you want full development and those sought after six-pack abs.

People who do hundreds of sit-ups every day are just over training and will not benefit from a fully developed set of abs. The standard sit-up tends to focus on your upper abs. For full development and a chance to get six-pack abs, you need to work the abdominal muscles from all angles, upper, lower and obliques (sides).

If your diet is wrong and you are holding excess body fat, you will have more of a problem developing a six-pack. Generally, you will not see your abs if your body fat percentage is over or around 12%. The secret to getting your six-pack is to shed that excess fat around your waist and then your abdominal muscles will be allowed to shine through.

Ab training dose not need to be difficult. An exercise ball can be highly beneficial to your abdominal workout and training on an exercise ball will allow you to have a greater stretch. There are hundreds of different core exercises to choose from, and after you’ve selected the ones that work for you, and fit them into your routine 2-3 times a week, you will be brandishing six pack abs in no time.

Your Workout: Staying Motivated to Get the Results You Need

What do sports psychologists, ancient philosophers, public speakers, military generals, and elementary school teachers all have in common? Each of them have made and continue to make contributions to the endless volumes of information available on the subject of motivation. Motivation is an art and a science, to be sure, and anyone who discovers the secret to at-will motivation gains enormous power over his or her own destiny. But the reason motivation fascinates us so much is simple: it isn’t simple. As much as we’re doing to move our lives forward, most of us seem to know, deep down, that we could be doing more. And almost all of us recognize that if we could only figure out how to reach those untapped reserves of energy and will power, we would be nearly unstoppable.

I don’t know the secret to attaining money, love, power or perfect athletic performance. If I did, I would certainly share it with you. But I do know one thing: That our goals are easier to achieve if we do as much as we can to smooth the path that lies in front of us. Only a trainer can tell you how to push past your physical limits and do more reps than you thought possible. But anyone can tell you three ways to make your gym experience positive: Choose the right gym, choose the right partners, and choose the right gear.

Why use Gripad? Because when your hands feel good, you feel good. And when you feel good, you give your workout 100 percent and come one step closer to achieving your goals. And when your workout ends, you leave the gym feeling stronger, happier, glowing with confidence, and ready to face the day that lies ahead.

Choosing a Gym or Workout Venue that Fits Your Style

Starting a workout routine can involve a high level of commitment, especially if you aren’t used to working out regularly, you have a busy schedule, or if you aren’t sure you’re going to like it (you will!). A change in routine can be a challenge no matter what. So make it easy on yourself. Lay the groundwork for an enjoyable experience that you’ll want to repeat again and again.

To make your new workout experience as pleasant as possible, you’ll want to choose the right time of day, and you’ll want to make sure you have all the functional and stylish gear you need. (Don’t forget your yoga pants, properly fitted mouth guard, or flexible rock climbing shoes. And if you’re lifting weights, you’ll need your Gripads!)

Once you have your gear, you’ll need to choose the right venue. A welcoming venue can lead to the overall positivity and good memories that can keep you coming back. On the other hand, an unpleasant establishment or a gym that poorly matches your personality can be an easy de-motivator.

Here are few steps to finding the gym or workout center that works for you.

1. Align your gym requirements with your workout goals. Do you want to build skill in a certain area or gain rapid muscle mass? Do you want to improve your racquetball swing or build your cycling endurance? Find the gym with the best instructors or trainers in your town.
2. Then clarify your other requirements. Do you want a gym that’s clean and quiet or busy and social? Do you want a huge array of workout options, or will just a few suffice?
3. Finally, visit a few venues before you commit to a long term membership.

Partner Up: Weight Training and the Buddy System

Any exercise routine can benefit from a social aspect, but weight training and cross training are two areas where the advantages of teaming up can be especially dramatic. Working out with a partner can

improve your overall experience and can also lead to faster, more sustained progress. Partnering can also decrease the chances that you’ll let your enthusiasm slide and fall out of the exercise habit.

When you build your workout plans around a partner and the two of you schedule your gym time simultaneously, it makes it harder for either of you to back out at the last minute. Busy people know that time is valuable, and as difficult as it is to break your own engagements, an element of social pressure can make it even harder to break someone else’s.

A partner can provide feedback and offer pointers about things you may not be able to see on your own. If your technique can use some fine tuning, a partner can help your adjust your movements. She can provide perspective and encouragement if you think your progress is too slow, and an honest companion can also keep you on track if you’re getting lazy or think you’re leaping ahead faster than you actually are.

In addition to motivation, partners can provide objective advice and help. If you try to lift too much and get in over your head, your gym buddy can bail you out. And there’s much to be said for sharing the wisdom of experience.

Finally, and maybe most beneficial of all, partners attract more partners. It’s easier to approach strangers, build a support network, or establish a team if you go into the process together. What begins as a simple back and forth can build quickly into a chorus of encouragement.

Weight Lifting: Some General Tips for Beginners

Every day, thousands of people all over the country head to the gym or hit the sidewalk in search of way to shape up, gain strength, and reap the much touted health benefits that come with exercise. But if you’re new to the workout world and you want to make weight lifting part of your routine, where do you begin? Is it possible to do too much too fast? Can you do it yourself, or do you need a personal trainer? Here are some general guidelines that can help you get started on a long term path to proper weight training and general fitness.

1. First, you don’t necessarily need a personal trainer. But if you can afford one, a trainer can help you clarify your goals and provide you with motivation and step-by-step directions to help you achieve them. Without a trainer, you can still get fit and feel great, but you’ll need some discipline and self-direction. 2. According to the American College of Sports Medicine, weight training workouts should not be longer than an hour at a time, and should involve a minimum of eight different movements. Make sure your movements use as many muscle groups as possible to gain the maximum benefit from each movement. 3. Maintain a regular breathing rate and lift in a calm, controlled manner. Older trainees should not try to move beyond a comfortable range of motion. 4. When deciding how much weight to lift, choose the amount that will generate fatigue after 8-12 repetitions. Finish your workout in about an hour and try to repeat this at least twice a week. This will maximize your strength gains without diminishing your motivation. Lift with a partner to gain feedback, assistance, and encouragement