1
http://syndlab.tudothatsu.com/the-biggest-mistakes-people-make-when-training-from-home/
Training from home can help you to get better results from your workouts 9 times out of 10. Why? Because there’s no commute, there’s no need to feel self-conscious and you can easily fit your training in around your routine. If you have a home gym, then you can opt to do a quick 10 minute workout first thing on a Saturday morning – which is something you just can’t do if you’re training at a gym 20 minutes away.

But home gyms aren’t perfect and if you don’t know ho
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w to attack home workouts properly, it’s easy to do yourself a disservice. Read on then and we’ll take a look at some of the biggest mistakes people make when training from home and how you can avoid those problems…

1. Having the TV On.

One common thought process when training from home is that seeing as you have all of your amenities and entertainment around you, you may as well make your training more interesting and enjoyable by sticking on the TV…

The minute you do this though, you just pretty much sealed your own fate. One of the most important things of all when training is that you be completely engaged with your training. Feel your muscles working, watch them working and dive into your energetic movements.

When you approach training like this, you will be guaranteed to naturally put in more effort and see faster results. This is as opposed to training with the television on, which means you’re constantly distracted, looking up and generally not paying attention to what you’re doing.

2. Not Pushing Yourself Enough.

Another issue when working out at home, is that a lot of people won’t push themselves hard enough. The simple reason for this is that they don’t have enough punishing equipment around. They don’t have a squat rack, a weights bench or any of the other bits – so they end up just doing press ups.

But this isn’t enough. To trigger muscle growth, you need to be feeling the burn and the pump. And this is still possible with no equipment – you just need to be a little more inventive and creative in the way you’re going to accomplish it!

3. Having a Gym You Need to Set Up.

Perhaps the worst mistake of all is creating a home gym that you need to set up. In other words, if you have a gym that consists of things that are behind wardrobes, need constructing or are hard to reach, then there’s a good chance you won’t be as easily convinced to train.

The great thing about a home gym is that it’s right there. If you have a bench press in your front room, then that means that you can simply hop on it and start pressing the weight. This makes all the difference to your training frequency and results, so make sure that you are taking full advantage of this with a gym that’s ready to go whenever you are!

https://www.youtube.com/watch?v=ojq6m7lWnSs
1
http://syndlab.tudothatsu.com/juicing-for-weight-loss/
Juicing is a popular diet fad that has picked up popularity, especially after being featured on a number of documentaries about losing weight. The concept behind juicing is that you can drink your way to good health, whether by fasting on juices alone or simply by adding them into your diet.

It is not generally advised to start any extreme dietary changes without the consultation of a doctor or nutritionist first. If you find that you are dealing with serious health issues, juice fasts and other cleanses can have vast side effects. Rather
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than jumping blindly on the bandwagon, it is good to make smart and informed choices that take your specific body and health into consideration.

If you are cleared for a juice fast or simply want to use juices as a way to get the vital vitamins and nutrients from vegetables and fruits without having to eat a whole lot of them, there is an option for you. However, make sure to remember that without the fibers that juicing removes from said fruits and vegetables, you are not consuming any of the healthy fibers that make fruits and vegetables so good for us and so effective at aiding in weight loss.

If juicing is something you are considering in order to trim down your body fat, don’t remove the pulp completely. Add in some of the excess fibers from your fruits and vegetables so you are getting the nourishment that nature intended.
Another thing to be aware of is that juicing can actually put on the pounds if you aren’t careful.

Consuming nothing but fruit juices can be very bad; just ask a diabetic! Fruits are full of natural sugars, and when fruits are juiced these sugars are concentrated. Especially if you are making a juice out of several large fruits. The best way to make a healthy juice is to create a recipe that contains two parts vegetable to one part fruit. That way you will get the natural sweetness of the fruit and the vitamins and minerals of the vegetables without having to worry about concentrated natural sugars.

A juice fast can be a very fast way to lose weight, but you should always make sure you are embarking upon fasts with a qualified professional on your side. Fasting can be dangerous, but juices are a delicious way to help recharge your body and mind and get yourself motivated to continue making great changes in your life.

There is no faster way to start feeling a natural buzz than to consume a good amount of vitamins and nutrients at once. Juices allow you to do just that! Not only is it a good way to help you flush out toxins, but it will keep you regular and give you energy unlike anything you have experienced since childhood. Juicing can be a great tool in aiding your weight loss. As long as you keep the basics in mind, you will be well on your way toward creating the body you have always wanted.

https://www.youtube.com/watch?v=T2K7eImDebM
1
http://syndlab.tudothatsu.com/juicing-for-weight-loss/
Juicing is a popular diet fad that has picked up popularity, especially after being featured on a number of documentaries about losing weight. The concept behind juicing is that you can drink your way to good health, whether by fasting on juices alone or simply by adding them into your diet.

It is not generally advised to start any extreme dietary changes without the consultation of a doctor or nutritionist first. If you find that you are dealing with serious health issues, juice fasts and other cleanses can have vast side effects. Rather
Read More
than jumping blindly on the bandwagon, it is good to make smart and informed choices that take your specific body and health into consideration.

If you are cleared for a juice fast or simply want to use juices as a way to get the vital vitamins and nutrients from vegetables and fruits without having to eat a whole lot of them, there is an option for you. However, make sure to remember that without the fibers that juicing removes from said fruits and vegetables, you are not consuming any of the healthy fibers that make fruits and vegetables so good for us and so effective at aiding in weight loss.

If juicing is something you are considering in order to trim down your body fat, don’t remove the pulp completely. Add in some of the excess fibers from your fruits and vegetables so you are getting the nourishment that nature intended.
Another thing to be aware of is that juicing can actually put on the pounds if you aren’t careful.

Consuming nothing but fruit juices can be very bad; just ask a diabetic! Fruits are full of natural sugars, and when fruits are juiced these sugars are concentrated. Especially if you are making a juice out of several large fruits. The best way to make a healthy juice is to create a recipe that contains two parts vegetable to one part fruit. That way you will get the natural sweetness of the fruit and the vitamins and minerals of the vegetables without having to worry about concentrated natural sugars.

A juice fast can be a very fast way to lose weight, but you should always make sure you are embarking upon fasts with a qualified professional on your side. Fasting can be dangerous, but juices are a delicious way to help recharge your body and mind and get yourself motivated to continue making great changes in your life.

There is no faster way to start feeling a natural buzz than to consume a good amount of vitamins and nutrients at once. Juices allow you to do just that! Not only is it a good way to help you flush out toxins, but it will keep you regular and give you energy unlike anything you have experienced since childhood. Juicing can be a great tool in aiding your weight loss. As long as you keep the basics in mind, you will be well on your way toward creating the body you have always wanted.

https://www.youtube.com/watch?v=T2K7eImDebM
1
http://syndlab.tudothatsu.com/why-the-kettlebell-is-the-only-weight-loss-tool-youll-ever-need/
Want to get into lean, slim, toned and sexy shape? The only tool you’re ever going to need to complete this goal is the kettlebell. Let’s take a look at why this is the perfect solution for those particular training goals and what you need to do to make it happen.

1. Enter: Resistance Cardio.

The first huge advantage that training with a kettlebell has is that it allows you to use what is known as ‘resistance cardio’. This basically means that you’re combining resistan
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ce training (this is the term used to describe training that requires muscular force to push or pull a heavy object) with cardio (any exercise that continues for an extended period and thereby gets your heartrate up and helps you burn fat).

By using a movement like the kettlebell swing for 70 repetitions for example, you’re going to be forced to lift the weight while also repeating a rapid movement that will mean you have to burn calories stored as fat.

When you combine these two different training modalities, you are building muscle and you are burning fat at the same time. This is great for getting an attractive body because you’re not going to simply become skinny (or worse, ‘skinny fat’). Rather, resistance cardio will allow you to tone and burn at the same time. The fact that you’re engaging muscle means the muscle will be protected from deterioration as you’re training.

Moreover, resistance cardio will allow you to burn more fat in a shorter space of time than you could otherwise. This is because you will be forced to apply more effort in order to complete the movement, thereby taxing your system more and burning through more calories!

2. The Benefits of the Kettlebell Swing.

The other great thing about building muscle while performing a cardio workout, is that the more muscle you add, the more you increase your metabolism. If you have lots of muscle, you will burn more calories even while you’re sleeping! At the same time, each workout that causes muscle damage will trigger the release of anabolic hormones like testosterone and growth hormone that actually increase the rate of fat loss.

The kettlebell swing is a particularly useful move because it targets the entire posterior chain – the muscles in the legs and back involved in jumping. These are some of the largest muscles in the body and thus this results in a massive flood of hormones and a lot of effort on your part.

And finally, for women who are looking to get toned buttocks and legs, the kettlebell swing is ideal because those are the exact muscles that it trains. This is the same combination of muscles as those used in squatting and if you do a Google search for ‘women who squat’, you’ll see that they are famous for having particularly round and firm glutes. If that’s the look you’re going for, then there are few moves better than the humble kettlebell swing!

https://www.youtube.com/watch?v=w0wwsRSjdOs
1
http://syndlab.tudothatsu.com/top-kettlebell-movements-for-complete-home-workouts/
The kettlebell is often heralded as a fantastic training tool thanks to its ability to train the body in a less conventional manner that involves more of our supporting muscle groups and challenges balance and focus at the same time.

This is only one advantage of the kettlebell though. What’s just as impressive is just how versatile the tool is – allowing you to train every muscle group in a vast variety of different ways. In fact, a kettlebell is versatile enough to provide an entire body workout a
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nd can be a ‘home gym’ all on its own!

Here are some kettlebell movements that demonstrate this nicely.

1. Kettlebell Curl.

The kettlebell curl is a movement that works similarly to a regular curl and targets the biceps. The difference is that the center of gravity is lower down, thereby altering the angle and changing the direction of the force.

2. Goblet Squat.

Something that is very hard to do when training from a home gym is work the legs using squatting motions. Squats are widely regarded as some of the most functional movements and are particularly popular thanks to their ability to engage lots of large muscles in the posterior chain. The problem is that they require a large, heavy and unwieldy squat rack and bar! Or do they?

Using a kettlebell, you can hold the weight against your chest and then squat from there. This moves the weight forward slightly but is otherwise effectively the same movement as any other squat!

3. Straight Legged Deadlift.

The deadlift is another movement lacking from most home workouts and once again, the kettlebell comes to the rescue. A deadlift can be performed as normal, simply by squatting and grabbing the handle with both hands.

Likewise though, you can also train similarly while keeping both legs straight and bending only at the back to hit the erector spinae. This works better considering the slightly lighter and taller nature of a kettlebell.

4. Turkish Get Up.

Now for something entirely unique. The Turkish get-up is a movement that requires you to lie on the floor next to your kettlebell and then simply stand up with it. This is much harder than it sounds and involves a complex sequence of movements that train the muscles in unison.

5. Kettlebell Swing.

This is perhaps the king of kettlebell movements and involves performing a squat like motion while swinging the kettlebell behind yourself between your legs and then up in front of yourself. The key is to use a continuous motion and to use your hips to thrust the weight forward rather than engaging your legs or back too much.

6. Kettlebell Clean and Press.

This movement is good in all kinds of ways and involves squatting down to grab a kettlebell in on hand, then throwing it up to lean against the shoulder, standing up and pressing it over head. This trains a huge range of different movements but what’s perhaps most effective of all about it is that you are training on just one side of the body – meaning you need to work very hard to maintain balance and to stabilize yourself.

https://www.youtube.com/watch?v=zCtdv4AiMDQ
1
http://syndlab.tudothatsu.com/how-to-master-sleep-so-you-can-conquer-the-day/
If you want to see an increase to your energy levels during the day, then there is nothing more important than getting a good night’s sleep. Sleep is what will allow you to recharge your batteries by cementing what you’ve learned during the day, by replenishing your stores of neurotransmitters and hormones and by undoing the cumulative damage that the day inflicts.

Unfortunately, most of us do not give our sleep the respect it deserves and as a result, we aren’t able to perform at our very best. Re
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ad on and we’ll look at some of the things you can do to change that.

1. Get Your Temperature Right.

Temperature is highly important for your body’s sleep wake cycle and can impact on you in numerous different ways. Managing this is difficult however, which is why we will very often wake up feeling too hot in the night, or feel freezing first thing in the morning.

One thing to do to fix your temperature right away, is to take a warm bath right before bed. Not only will this help you regulate your temperature by keeping your body warmer but it will also encourage your muscles to relax, which can really help to improve your sleep.

Another tip is to try and keep your room slightly cool. This is the temperature our body is designed to sleep in and it will help you to maintain your body temperature better throughout the night.

2. Sleep in a Hammock.

This isn’t for everyone but it sure is worth a try! Some people claim that sleeping in a hammock more closely resembles the way we would have slept during our evolutionary history. This first of all has the advantage of taking the weight off of our back and neck and allowing us to feel almost ‘weightless’. Meanwhile some say that it more closely resembles the way we would have slept in the wild – and thus is more likely to provide a sounder night’s sleep.

Try it for yourself and see what you think!

3. Take Some Time Out.

Another tips is simply to take a time out before hitting the sack. This is surprisingly important – have a breather before bed can help you to not only calm your mind, but also take a crucial break from things like laptop screens, phones and other artificial light sources. Combined, these changes prevent their light from making you feel artificially awake and stimulating the release of cortisol. That in turn means you can sleep much more deeply.

4. Get Outside.

Simply getting outside more during the day will do wonders for your health – especially if you are getting direct sunlight, exercise and fresh air. This will help to set your circadian rhythms (body clock) while also providing you with vitamin D (which regulates hormones) and improving your circulation (via the fresh air). Exercise of course helps you to tire yourself out more, which also results in a sounder night when you get there.

https://www.youtube.com/watch?v=hKnXwV0px9Y
2
http://syndlab.tudothatsu.com/the-hidden-crucial-factor-in-kettlebell-training-grip-strength/
If you want to become amazing at kettlebell training, then there is one thing you need to develop more than anything else and that is grip strength. A firm and powerful grip is precisely what will enable you to lift heavier kettlebells for longer periods of time, not to mention the best way to ensure that you don’t accidentally launch them through the window in your local gym…

Meanwhile though, building amazing grip strength will benefit you in areas that extend far beyond the reaches of
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the kettlebell and this is actually one of the biggest reasons to take up this kind of training in the first place. By taking up kettlebell training, you’ll be able to build forearm and grip power that will translate to improved performance in just about every aspect of your life.

The question then becomes: how do you develop the kind of grip strength that you need for kettlebell training? And why is it so important anyway?

1. Why Grip Strength is Crucial.

If you want to improve your performance on any movement in the gym, then training your grip strength is essential. Grip strength gives you a firmer hold on the bar or weight and this in turn means that more of the force you apply will go into the movement rather than just holding onto the weight. This can also help you to last longer on movements like pull ups or deadlifts before fatiguing.

This is something that old-time strongmen knew very well and hence they would train with weights that had wider bars for instance in order to increase the challenge for their grip. This also prevented anyone from their audience from stepping up and showing them up by being able to lift the same weights. No matter how strong they were, they would normally lack that crucial grip strength.

And in the real world, grip strength is useful for: opening jam jars, combat, climbing, using tools, carrying luggage and more!

2. How to Develop Grip Strength.

Training with kettlebells is one excellent way to develop grip strength because the weights swing. Each time you perform one of the movements, the angle will change, forcing you to tighten your grip in response and thereby keep the weights held firmly rather than dropping.

There are many more ways you can develop grip strength though in your training and these will help you to improve your kettlebell workouts as well as many other aspects of your training.

Good examples include:

• Performing pull ups by gripping onto a rope or even a towel looped over a pull up bar.
• Performing curls with thicker bars.
• Training using a grip trainer.
• Attempting to bend bars.
• Performing wrist curls and other exercises that specifically target forearms.

Another great option is taking up rock climbing and in particular, traversing. Rock climbing requires you to hold onto the small holes and jutting out rocks that you can grip onto. Traversing means climbing along the wall instead of up and this is an ideal form of exercise as it allows you to climb without a rope (you never get more than a meter off the ground) and means you are gripping onto the wall for longer periods of time while you find your footing.

https://www.youtube.com/watch?v=M953BxKkD1w
2
http://syndlab.tudothatsu.com/the-top-4-nutrients-to-get-in-your-smoothies/
When you create a smoothie, you might think of it in terms of what fruits and what ingredients you want to put in. Arguably though, you may be might be missing out on the real point of your smoothie by looking at it in this way. Instead, why not think about your smoothie in terms of what it can do for you? And more specifically, in terms of what amazing nutrients you can get from it?

This is really where the magic of the smoothie comes in and it’s how it delivers its amazing benefits for your energy, your immune
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system and more! So what nutrients can you expect to get from a smoothie and what are the best ones to hunt for? Let’s take a look at just a few example of amazing nutrients you can get from those fruits and vegetables…

1. Omega 3.

Omega 3 fatty acid is found in avocados as well as nuts and is a very important nutrient for our brain health. This is because it helps to improve the ‘cell membrane permeability’ of our brain cells. In short, this allows more things to pass through the walls of the neurons and this in turn means they can communicate more quickly and effectively.

Another benefit of omega 3 is that it can reduce inflammation. It does this by decreasing the amount of omega 6 – which most of us have too much of. This can reduce brain fog, further enhancing omega 3’s status as a brain food. Better yet, it can also help to reduce swelling and combat a lot of aches and pains!

2. Vitamin C.

Vitamin C is the one that everyone knows about but do you really know just how much good it can do for you?

Vitamin C is first and foremost a great tool for enhancing your immune system. That means fewer colds and flus and fewer illnesses in general. Vitamin C also helps to fight stress though by increasing levels of serotonin. This makes things like apples and oranges a great pick-me-up and highly beneficial for improving sleep and even enhancing muscle growth.

It’s also an antioxidant, just like…

3. Resveratrol.

Resveratrol is a very powerful antioxidant, meaning that it can help to combat free radicals. This is seriously good news, because free radicals will otherwise roam around the body and damage cells, eventually leading to the signs of ageing and even causing cancer. Resveratrol is among many nutrients in your smoothies that can help to serve this role but it also has the ability to greatly enhance the function of mitochondria. This is important because mitochondria provide you with your energy and ATP. The more mitochondria you have, the more energetic and vibrant you feel! You can get this one from your red grapes.

4. Zinc.

Zinc is an important mineral that boosts testosterone production, aids in neuroplasticity, helps us get to sleep and even improves our sense of smell!
These are just a few nutrients and there are countless others out there that have just as many benefits!

https://www.youtube.com/watch?v=sAkw2IV9K2E