Streetz

You walk into the gym and now it’s time to be EFFICIENT and SAFE! If your first guess is …hmm… THE MACHINES!

Let me let you in on a little secret…NO. This may not be your best bet. Did you know, more injuries come from machines and not free weights. But why? Well for one “restricted movement patterns aren’t always safe” (but that’s another post).

Today I, Barrington B. Personal Trainer and owner of Barrington B-Fitness, LLC. based out of NYC am going to list 5 machines to steer clear from. From a safety point of view and also a workout efficiency point of view. I call it “5 machines to steer clear from at the gym” vol. 1. Enjoy.

# 5 The Smith Machine

You know the machine with the barbell attached to it to make it “safe” for you to do squats and bench presses, ALLEGEDLY.

3 Cons for you:

a. You don’t work your smaller stabilizer muscles when using a fixed bar. In other words you are not maximizing your strength and are having a less effective workout.
b. Because you are not training these smaller stabilizer muscles you have now INCREASED your risk of injury outside of the gym when doing pretty much anything physical in that motion/direction of movement.

c. This machine teaches you poor form. No movement is strictly up and down (bench press) or if you’re squatting your feet should not be in front of you with an upright back. Movement is free in nature this machine fails to adhere to that.

Be Better…use the regular POWER RACK or free weights as they are your best and SAFER bet.

#4 Adductor/Abductor Machine

The let me show my crotch machine -___-.

I mean the one that works your inner thighs and outer thighs, ALLEGEDLY.

Guess what it doesn’t work. In actuality you’re using interior hip rotators more than anything else (that’s that burn you feel) and we can’t really see those muscles from an aesthetic point of view.

Be Better…Do some Squats (and other variations of squats) and make sure your knees don’t buckle towards each other and you’ll hit the muscles you’re trying to hit.

#3 The ever famous…LEG EXTENSION MACHINE!

^^^^^ WTH is he smiling about.

Ok Ok Ok.. I know you feel it in your Quads and a lot of bodybuilders use them. But the pros vs cons scale is HEAVY on the CONS side.

Unless you are rehabbing a knee injury, have been on bed rest or not using ANY LOAD/Weight. I have two words for you… stay off.

A. Every time you lift you stretch your ACL. A vital ligament which hmmm does NOT like to be stretched!

B. Loading and moving ONLY from your knee joint puts extreme pressure on the back of your patella aka kneecap at its thinest areas —————> CRACK!

C. I have A LOT more CONS if you would like but decided those two should suffice and turn you away. Be Better.

#2 The AB Crunch Machine

OH NO and now they come in all different colors, sizes and pretty names with infomercials…NOOOO!!!!!

Every time I see someone adding load to their spine to do a crunch or doing a crunch on a machine in general I cringe. Why? B/c I just know one day I’m going to have to help that individual until the EMT’s arrive.

Seriously, IT DOESNT WORK! It puts enormous amounts of BAD pressure on your spine for nothing! Be Better… do your cardio, planks and other SAFE ab movements to get those desired abs.

#1 The AB TWIST MACHINE!!!

*SMACKS FOREHEAD AND SHAKES HEAD*

^^^ Say a prayer for his Spine.

Take a second and look at this movement… Your upper body going in two different directions while your lower body stays put/fixed.

Honestly, it looks like a machine Jigsaw would use from the SAW movie series. Your spine is screaming folks get off this machine!!!!!!!!

Does it help give you your six pack abs, NO. Ice pack for your back, YES. & maybe even a brace!!!

There you have it now don’t let me catch any of you on one of those machines or else…actually… I won’t have to do anything you’re already hurting yourself.

BE BETTER.

-Barrington B.

FOLLOW: Twitter.com/BarringtonBFit

LIKE: Facebook.com/BarringtonBFit

A major issue in recent news is global food shortage. How concerning is this issue? Alarming statistics on global food shortage and the amount of food wasted are detailed in this infographic.

Created by: Public Health Degree

With all the talk about healthcare in this country, it’s safe to say that healthcare = big business. Now, for those who have the copay struggle embedded deep within their souls like me, we know that without coverage, some of these prescription drugs are outrageously overpriced! I always wondered why, but didn’t really pay attention as long as I had healthcare to hedge those costs. This infographic sheds some light into the healthcare industry, mainly the brand name drugs, to see where these costs originate. Check it out and let me know your thoughts!

Created by: Medical Billing and Coding

This weekend was the first time I hit my gym (A New York Branch I should say) in a month. I wasn’t going to go this weekend and just wait until next week, but I remembered my mantra of “The future is now!” Some of my other friends involved in fitness also motivated and encouraged me to get back at it. I did total body weight lifting on Saturday, and I still feel the effects today! That’s how I know I haven’t been consistent! I usually feel sore after a heavy lifting session, but I love this feeling. It reminds me of why I work out, and keep myself fit. It reminds me of my goals, and how only I control the pace at which I achieve them.

I still want to go moderate before going into full psycho mode. 2 a day workouts and massive cardio should only be performed for certain intervals of time. I don’t plan to train like that year round (no one should! You’ll over exert), but I like super intense workout schedules for quick two -three month intervals.

My goal for this week is to do 5 days of cardio and 3 days of total body weight training. I plan to do cardio Mon-Fri, and lift on Tuesday, Thursday, and Saturday. I will follow this regimen until November.

I’ll post my weight and fat percentages at the end of the month so we can see my progress.

I know a lot of you are also following my brother Barrington B-Better’s 100 Day fitness challenge. Good Luck to you and let me (and him) know how’s it ng for you. I gotta check his challenges too!

Stay Fit and Good Luck in your fitness efforts!

StreetZ

Happy Friday Everyone,

So my fitness posts have been pretty light over the past month. As you know, I completed my 14 week fitness contest. Ever sicne then, work ramped up and I just got lazy/tired. I was more focused on eating better and didn’t feel like working out. I got a few days in here and there, but nothing like my “usual” 6 days a week. I miss the gym, and plan to go back this weekend. Book it! I haven’t been going consistently in a month but I have a good plan set.

I plan to go to the gym 3 times a week in October and do total body exercises. Chest Press, Pull up, rows, deadlifts, squats, etc. I’ll hit all the major muscles groups. On my off days, I’ll do some typr of cardio + ab work. More than likely I’ll bust out some Insanity exercises, since I can do them at home and they burn fat like no other.

I plan to do this until November. More than likely, Tom Venuto will have his Thanks giving to New Years fitness challenge, and I’ll definitely be in that too. My plan is to moderately gain efficiencies with my workout and be ready to go full tilt back to my 6 day a week plan for November. I plan to hit my goal by the end of the year, and spend Jan -March 2012 in maintenance/refining mode. Then Apr – Memorial Day I’ll be in full tilt to get super shred. Its a good plan, but will be even better when I execute!

I’ll also be re-reading all my fitness literature to get my mind right. It’s always good to get a refresher and get the basics down once again. No need to freestlye or rest on my laurels.

How’s everyone else’s journey going? Let me know, and have a great weekend!!

StreetZ

So one of the best Personal Trainers out, Barrington B-Fit, is doing a 30 day fitness challenge. He knows his stuff and his plans are real innovative. I’m going to participate in this as well, so check out the information below!

For the past few months I’ve been working on a project with the GOAL of helping individuals everywhere, be better. With that said I’d like to introduce the
MY 100 – 30 Day “Be Better” Challenge!

You have shown tremendous loyalty to me and my business and therefore I’d like to offer you the first chance to sign up and become a part of my “be better” team. Its 100% free!!

There is a limited number of spots open so please let me know you are interested in participating by signing up as soon as possible. You can sign up by visiting www.BarringtonBFit.com or by sending an email (subject: MY 100) to PT@BarringtonBFit.com. I highly believe this will be a pivotal point in my career/business and I thank you once again for sharing this monumental moment with me!

Last but not least, please take a minute to spread the word! Family, friends, coworkers– all individuals can “be better” so lets tell the world!

Click on the PDF below for more info!

CLICK HERE

Haven’t posted in a few, but I haven’t forgotten you! Check out my fitness progress in the BFFM Inner Circle body transformation competition. I got 4 weeks to go. Time to put up or shut up!

WEEK 10 RESULTS

Well, looks like the only gains I made were in weight lost and inches off my waist (or cms). I was sick for a majority of the week and hurt muyself, so I didn’t workout from sat – tuesday. I ate decent though. My body fat is fluctuating and I feel some may be measuring error, but I’ll get it right.

4 weeks left. My goals is to be 180 and <9% body fat ( I think this may yield the abs and other ripped body parts to flourish). I know I can do it because I’ve already done it in my mind!

Today I hit Back and Tris. Nice hour intense workout. Looking to hit the cardio and weights tomorrow.

Much success!

I’m thinking about July 2010 today. A year ago today, I started doing Insanity and eventually re-started P90X. Around this time, I took my day 0 pictures and my day 0 measurements. At the time (I would say mid-late July) I was 206lbs and a 36.5 in waist and about 20% body fat. As of now, a year and change later, I’m 188lbs (as of last weeks weigh-in) and a 33 inch waist with about 10-12% body fat. Sometimes, I dwell on what I have yet to accomplish, and fail to see the forest from the trees (I’m too lazy to google the right way to say that). I’ve been able to maintain a healthy disposition for a year! That’s an accomplishment to salute in itself!

My motivation has always been my family. We have a lot of health related ailments in my family, and I just refuse to go out that way. There’s always the motivation of looking good on the beach and by the pool, but I love having the cardiovascular fitness to run miles and not feel like I’m near-death. I like having great cholesterol, blood sugar, and blood pressure. I put a lot of pressure on myself, so it’s good to be able to reflect and see progress. No, I’m not super ripped or look like I breathe steroids, but I’m healthy and the sky’s the limit for my success! Building a culture of health and fitness is my main goal and I’ve achieved that.

So now to this contest. I’m trying to turn it up the last 6 weeks to see how close I can come to mind-blowing results. Cardio is the name of the game. I’ll be in the gym lifting weights of course, but I’m going to double up on cardio, while keeping a good diet. I know how my body reacts to cardio, I just have a hate-loathe relationship with it, but it must be done! Benefits outweigh the costs!

Thanks for hanging with me the last year. Thank you for those who subscribe via email. I looked at the list, saw family, friends, and associates. Some people I don’t even know. It warmed me to #BigSeanTears almost, but I’m a thug with a keyboard, so I held my composure. Seriously, thank you to everyone who reads, supports, and motivates me. I claim to need no one at times, but I’d be lying if I said support wasn’t needed and appreciated.

Let’s reach our goals together, leave excuses in our rear view mirror, and have limitless ambition with work ethic to match!

Thank You

One of the main ideas in the article was calories in vs calories out. This is the basic principle of losing weight/fat. If you burn more calories than you consume, then you will lose weight. if you eat more than you burn, you will gain weight. The types of foods you eat determine how effective the weight you gain is, as all calories aren’t created equal.

I re-read my Burn the Fat, Feed the Muscle e-book that Tom created in 05. I get frustrated at times with my zig zagging weight. I’ve made excellent progress, but in fitness I look to overachieve. Sometimes, you have to go back to basics in order to refocus and overcome obstacles. Going forward, I’m going to fortify the basics, perfect those, and watch the results pile up!

One big thing to note is that I can’t slack on physical activity. the minute I chill on my workouts, all my calories become surplus and weight gain occurs. have to remain consistent in the gym.

Stay motivated and keep your eyes on your goals!

Some do it for narcissism. They already have their godlike body and want to bask it its glory. Some are obsessed with results and want to micromanage their progress visually. Some are just in pure shock because of results or how far they’ve let themself go, and can’t take their eyes off the mirror. Me? In this Venn Diagram, I fall in the middle.

I’m always about results and want to see what’s good. Proud of myself when I make gains and chastize myself when I slip. I take pics to chronicle my progress, because sometimes we can’t see major changes unless it’s in pictorial form. I also love the changes I’ve made thus far and want to make more.

Gym mirrors seem like a swindle to me. I think they lowkey use fun house concave mirrors to skew your appearance, make you think you’re more diesel than what you really are, thus making your desire to continue with the gym strengthened. If anyone can confirm this I’d appreciate it.

I have to remember to not go too crazy if I don’t see major changes. usually others see more than you. I promise not to be the dude forever gazing at his own bod, lol. I think we all do it, and it’s interesting to find out why.

Enjoy the weekend.

Salud!