Best Push-up Exercises for Home Gym Workouts

            You are about to discover five unique push ups that will not only permit you to integrate bodyweight training into your workouts, but will also give you the flexibility to do them at home, while traveling, or at the gym.

The greatest thing about these training exercises is that they not only train your chest and your abs, but they will also improve the shoulder mobility. Therefore, if you are sitting at a desk all day long, risks are you are immobile in the shoulder area.

By doing these push ups you will produce extra movement in the shoulder blade region, as well as relief from neck and rotator cuff pain.

So the five push up exercises I will tell you about are: spiderman, grasshopper, push up plus, T push up, and the elevated push up.

1. For the spiderman push up, you will want to be in the regular push up position. As you go down, bring your knee up to your elbow, and returning your knee back to its original position on your way back up. Switch sides.

2. When doing the grasshopper, as you descend, your leg will come across your body, and return to its original position as you push up. Switch sides.

3. For the push up plus, place your hands in a more narrow grip than you would with a regular push up. Go down as normal, and then when you push up, once at the top give a little extra push and feel the stretch in your shoulder blades. Therefore, the blades will come together on the way down and then apart at the top, helping to improve your mobility.

4. In the T push up position, you will go down, as you push up, rotate outwards into a T position, and then back down again. Switch sides.

5. The last variation of the push up is the elevated push up. To execute this you will need a step, a block, or anything that will permit you to elevate 4-6 inches. Do a regular push up with one hand elevated. This exercise will work the finger-like muscles that come across the front of the torso.

So those are the five unique push ups that you can do anyplace, anytime in your home gym workouts to transform your body.

Discover bodyweight exercise workouts and do more push-ups while losing belly fat and building ripped six pack abs in less workout time than ever before.

Read more

How to increase your motivation

            Here are a few ways I apply to force myself to get started and begin making positive change. I promise that they'll be of use to you also.

1. Stop Wishing on a Star

I still catch myself doing this occasionally. Wishing upon a star to grant me all my wishes. I figure if I'm good enough, or patient enough, that genie will come along and grant me the 3 wishes. Naturally, this isn't going to happen, and life isn't a movie. The greatest power we will ever feel is that moment when we become entirely self-responsible for everything in our lives. It's empowering to acknowledge that regardless what, the outcome of our goals relies absolutely on ourselves.

2. Taking Control

Lack of motivation commonly emerges when we don't have control, do not agree with the direction or formula of reaching a particular goal.  So, how do we improve our motivation?  Increase our level of control over whatever situation.  That may mean suggesting alternate directions, ways or modifying our situation totally.

3. Take Responsibility

Nothing can bring you success but yourself. You are the creator of your life. The experiences you have are simply a representation of your perspective. Change your perspective and focus on the good things in bad situations. Become an inverse paranoid. See the world as working to help you rather than against you. You are the only one responsible for the way you're living today, either except it or don't. Either way you decided.

4. Success Demands Action

            When I am feeling down and out, action is the only thing that gets me back in the game. I spend a moment to recenter and quite all the disturbance of life. I literally close my eyes and delete all the damaging thoughts and emotions. When I reopen my eyes, I see the world in afresh-invigorated light. From that moment forward, I simply just begin moving. I take whatever steps I can and continue to move forward till I build the needed impulse to achieve whatsoever goal is at hand.

5. Do Smart Fitness

            Craig Ballantyne's Turbulence Training has been a personal antidote of mine to fight lack of energy and motivation. His smart fitness has helped me get a physically fit body, enhanced energy, and self-confidence. There's nothing like it! The sense of achievement you get from doing so will stay with you and push you when attempting to achieve additional goals. And don’t forget to eat tasty, but healthy foods!

6. Self Improvement Study

            Nothing has been more fundamental in changing my life than the study of self-improvement. I spend at least half-hour each day reading some sort of self-improvement or personal development book. This has been an integral step of mine to produce a clear, focused, and positive psychological state.

7. What Are You Grateful For

            Being in a state of gratitude is one of the greatest pickups you will be able to use. Just the fact that you have the capability to read this is something to be thankful for. When you stop focusing on all those limiting elements, and start thinking about everything you do have instead of don't, you will find yourself in a more resourceful state. I achieve this best by making a Gratitude List. I do this by sitting down with a pad of paper and a pencil and writing down everything I'm grateful for. This is a great way to gain a much-needed linear perspective in tough times.

8. Ask a Friend

            When I am feeling iffy about something and I am not quite sure enough how I'm doing or if I'm putting forth plenty effort, I frequently rely on my closest friends for criticism. As long as your friends are a good support system and are willing to level with you and tell you the truth, I highly recommend this method. A close friend’s point of view of yourself or what you are doing is almost all of the time enough to push someone into taking action.

9. Get Your House in Order

Our home life and personal relationships form our foundation. When there is stress or drama in these areas, it affects the rest of our life. Sort out your relationships, be sure that they are in good order and you will discover it much easier to increase your motivation.

10. Increase Motivation by Abandoning Failed Plans

We are creatures of habit. We fall back into them because they are comfy and familiar, even if they are bad for us! If something has failed for you in the past, change it up. It's amazing how many folks repeat this mistake in trying to increase motivation.

11. Accept Your Mistakes

We are all human. It's natural for us to make mistakes. Accept what you've done wrong and commit to doing better next time. Mistakes are not failures. Mistakes only become failures when you don't learn from them and move on!

12. Become An Early Riser

Waking up early comes with many benefits. I enjoy watching the sunrise and having a nice warm cup of coffee. Having a well planned out and slow paced morning helps me start the day right. I am somewhat of a work-a-holic at heart. Waking up early and taking planned steps helps me start my day out right!

Read more

How Not to Quit?

Sometimes we give up before we even begin, and other times we quit just before we are about to have a major breakthrough that we have been working so hard to accomplish.

I hope this inspires you and drives you to continue to move forward!

1. If You Are Reading This, Anything Is Possible For You

As long as you are still alive whatever you put your mind to, you can accomplish. You have the option to keep on keeping on. Understand that regardless what the situation, if you give up, it was your option.

2. You Are Strong

You are stronger than you believe you are. No amounts of barriers are strong enough to stop you from reaching your goals. Find ways to go around them, over them, or even directly through them if need be!

3. Believe In Yourself

Stop selling yourself short. You are a highly capable person. In life, there will be a lot of people who prove and pull you down, and make you outguess your aspirations. Don't let them pull you down, the truth is they just want you on the same level as they are.

4. Friends and Family

Your friends and family would like to see you win. They would like to see you happy. If not for yourself at least push yourself to succeed for them.

5. It Could Always Be Worse

Regardless what situations you are in, it could always be worse. Be thankful for what you possess, and do not worry about what you do not. You will soon enough complete all your aspirations and dreams, but concentrate on what you are able to do to reach them instead of what limits you.

6. You Deserve To Be Happy

Everybody deserves to be happy, including you! A little bit of suffering and sacrifice now, will be worth it in the end. Never give up on yourself and goals. Before you know what hits you, you will be successful.

7. Inspire Others

You are a very special and unique person. You will have your own success story, regardless what your hardships may be. When you achieve your dreams and goals, you will be an inspiration for other people who are in similar situations.

8. Improve The World

With your success, you will be capable to improve the world and give back more than ever before.

9. Prove You Can Do It

Never quit so you can demonstrate to yourself, friends, family, and the world that it is possible!  A lot of people lack faith in themselves; give them a reason to believe that they are capable of accomplishing their goals.

10. You Are Closer Than You Think

"Failure is a trickster with a keen sense of irony and cunning. It takes great delight in tripping one when success is almost within reach." - Napoleon Hill Quotes

11. Never Give Up! At The Very Least, Because I said So! Your Future Success Is Worth It!

Whether or not you value my advice, I hope you continue to fight the good fight and move towards achieving your dreams. My goal is to motivate and inspire others to create the lives of their dreams. Ultimately, there is only so much I can do, Your Success Is Up To You!

Read more

The Number One Beginner Mistake

Most beginners, me included, tend to make one big mistake when they start trying to lose fat.

And the Number One Mistake is, "Doing too much, too soon."

It doesn't matter if it is walking, jogging, hill sprints, or pushups, if a beginner starts with too much of the same thing too soon, they will get an overuse injury (and they will get bored).

            You see, 15 months ago, I was an overweight, non-exerciser. I tried to walk myself back into shape and I did 6-7 days per week of hour-long walks, and ended up with ankle problems, tight calves, and back problems.

Beginners are much better off starting with a program that progresses them properly.

So here are 3 beginner workout tips for you:

1. Do a short total body resistance-training workout.

This is much MORE important than trying to out-cardio your belly fat. Not only will you burn a lot of calories, but you'll also build your body up to prepare it for real workouts in the future. Too much cardio only breaks your body down and causes early onset injuries in a beginner's exercise program.

2. Do NOT train 5 days per week.

The more the better, right? …Wrong. Sorry…

Stick to 3 short, total body workouts per week. Stay active on your off days, but keep it to 30 minutes of general exercise and mobility.

Even yoga and Pilates are fine, as long as you have a good teacher who respects your abilities.

After all, even 30 minutes of light exercise is still 30 minutes more than what you were probably doing in the past. Focus on your diet, because that is what will help you lose the most fat when you are a beginner.

3. Choose the right exercises and Do NOT train "old-school" style.

No need for heavy bench presses, heavy leg presses, leg extensions, or one-size-fits-all weight machines. Those are not needed, and will probably do more harm than good right now.

And skip the sit-ups, side bends, endless crunches, and all those useless "old school" abs training methods. Those are no good for you.

The better way to train your "core" (or your "torso", as I prefer to call it), is with Total Torso Training.

Avoid the Number One Beginner Mistake, and use those three tips to choose the right program to get results.

But if you want to have long lasting and much faster results, I strongly recommend you the smart fitness program that changed my life !

It is called “Turbulence Training”, by CraigBallantyne - world-renowned nutritionist and CSCS expert (Certified Strength and Conditioning Specialist). He has fitness articles featured in publications like Men's Health, Men's Fitness, Fitness Hers, Muscle and Oxygen.

Start your“Turbulence Training” today! And Stay Strong!

Read more

Wake-up Call Questions

            Every morning I review my secret, sacred "guiding documents" that keep me on track to doing what I love, helping others, and of course, building a lean muscular physique and increasing my vitality and health.

And today just happened to be the day that I was to review this question from my quotations document: “Is the life you're living worth what you are giving up to have it?”

You may have heard this question in church, at a personal development seminar, or even just from a respected elder. But it could be one of the most powerful questions anyone will ever ask you.

Are working too much for too little? Sacrificing time with your family just to make a few extra bucks to buy things you do not need?

Are you sacrificing your long-term health and vitality in exchange for the rush and recklessness of cigarettes & alcohol?

Are you giving in to junk food, which causes belly fat and leads to you being discriminated against at work?

Are you skipping workouts to watch TV or sit at the bar, leaving you without the lean mass you desire?

So many questions...and I am not done yet. And yes… I realize that you probably want me to shut up and stop challenging you.

But I DO mean to bug you!

Once you have answered that question, answer these:

Are you doing what you want in life?

Are you living the personal life that you want?

Are you doing enough of the little things that make you happy?

Are you spending enough time with the people that make you happy?

Are you making the best use of the limited time you have?

Now I know that some folks will answer a resounding "YES!" to all of these, and I am super proud of you and happy for you.

But for others, answering these questions might be like getting a bucket of icey cold water to the face.

These questions are a wake-up call.

But there's light at the end of the tunnel.

So here is the most important question to ask yourself...this is THE LIFE-CHANGING question...

If things are not going great, what is at least one thing you can do to start making a change right now, today?

You do not have to tell me (but if you want to comment, I would like to hear from you and maybe even help guide you to a solution).

But most importantly, just tell yourself, and then get started on making the change. That's how you get things done.

Remember what I said earlier today...research shows that the biggest regret people have in life is not something they did, but something they DID NOT do.

And I don't want you to go through life regretting that you never did this or that, because "living a life of regret SUCKS".

If you have regrets right now, you need to change. And yes, it will require you getting outside of your comfort zone, but that is what life is all about. That is how we live the life worth living. Yes?

If you want to find your mission in life, to build the lean mass you want and deserve, to find the MATE you desire, and yes, to even earn the money you deserve, then I highly recommend you take action and start making a change today.

It's not "just" about workouts. It is about working on every part of YOU so that you live the life you have always wanted to live.
I INVITE YOU TO START A HEALTHY LIFESTYLE TODAY, SO YOU CAN ENJOY THE BEST OF YOUR LIFE.

            If you want to change, Start TakingAction Now!

Read more