Colosseum Gym-Columbia, Maryland

Proper Form is the Only Way

admin — Fri, 16 Sep 2016 17:04:02 +0000

Working out and exercising is fantastic and brings great benefits to the body, however one should not walk right into a gym and start lifting anything they want to. It’s quite common to see people start lifting weights without knowing that their form is incorrect. Even people who have been going to the gym for years may not realize that they have been using an improper form the entire time. What is proper form and why is it so important? The type of exercise you are doing will determine what the proper form should be, but generally you should research the proper positioning/alignment of your body to preform the exercise, as well as the range of motion of that particular exercise. These are so key because improper form can lead to serious injuries, or even worse, spinal damage.

One of the most important things to consider is your back. The spinal column is very prone to injury and proper back alignment is extremely important. For example, consider a barbell curl–if your elbows are in front of your shoulders then you are putting work on to the anterior deltoids. This is causing the tensions to move from the biceps to your shoulders. If you keep the elbows pulled back by to your sides and under the shoulders then you ensure that your biceps perform most of the work. In short, there are many things to keep in mind while exercising to prevent injury and see good progress, so if you are not sure about something, we highly urge you to ask a trainer. If you have any questions or if you are interested in having a personal trainer contact us today.

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Hidden calories in alcohol

admin — Mon, 28 Sep 2015 13:45:45 +0000

Have you been carefully watching what you eat in order to achieve your fitness goals? Counting your carbs, proteins, and fats in your food is a great way to supplement your workouts and one of the most important steps in keeping fit. However, did you know that your favorite alcoholic drinks can be just as bad as junk food? There are definitely hidden carbs, sugars, and calories in many alcoholic beverages. A six-pack of cider is equal to eating 5.3 chocolate glazed doughnuts! One bottle of champagne is equal to six slices of whole wheat bread. Eight cans of bud light are equivalent to 3 whole cheeseburgers! Read on to see more examples

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How Much does the reigning NFL Defensive Player of the Year eat?

admin — Fri, 21 Aug 2015 16:37:24 +0000

JJ Watt is considered by some to be the best defensive player in football. He attributes that to hard work and intense training. But how does he fuel himself to maintain his enormous physique? He has to eat about 9000 calories per day! When he is not training, he is eating, literally to the point where he says eating is exhausting. Read on to learn more about his diet and how he had to add fats to his lean diet in order to prevent becoming sluggish.

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Dietary Advice for Athletes

admin — Tue, 28 Jul 2015 16:39:05 +0000

Managing and maintaining your diet is one of the most difficult things for an athlete. Whether you are consuming excess calories to gain more muscle or are cutting to reduce body fat, there are enough diets out there to overwhelm anybody searching for one that compliments their training. Here is a simple guide (without any fad diets) to assist with your athletic needs. The guide talks about balance, discipline, and consistency, which is the key to a successful diet. Read on to learn more!

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Low-Calorie Breakfast Recipes

admin — Thu, 11 Jun 2015 16:40:37 +0000

Are you trying to burn body fat by consuming fewer calories? Check out these healthy (and tasty) breakfasts to start your day! Tell us your favorite in the comments!

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Summer work out tips

admin — Thu, 11 Jun 2015 16:39:40 +0000

Exercising outside is a little different during the summer, especially with higher temperatures and more sun! Check out these 10 motivational tips to keep you going this summer.

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Can you pass the FBI fitness test?

admin — Wed, 27 May 2015 16:42:39 +0000

Being in the FBI means you are in elite and selective company. Excellent problem solving and critical thinking skills are a must, but did you know that now you have to pass an FBI fitness test as well? For thefirst time in 15 years, the FBI is requiring agents to pass a test that ensurestheir physical fitness. Men ages 20-29 have to complete a minimum of 38 situps in one minute, 29 push-ups without stopping, run 300 meters in 59.0 seconds, and run 1.5 miles in 12.29 minutes. Women in the same age range have to complete a minimum 32 situps in one minute, 15 push-ups without stopping, run 300 meters in 71.0 seconds, and run 1.5 miles in 15.05 minutes. Read on to seeadditional age ranges. Do you have what it takes to pass?

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Strengthen your abs by using this quick 10 minute ab routine!

admin — Tue, 14 Apr 2015 16:46:27 +0000

Click here!

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Get stronger with these methods that “break from the norm”

admin — Wed, 11 Mar 2015 16:48:26 +0000

One the most frustrating things we encounter while strength training is plateauing. It’s upsetting when your progress comes to a halt, despite all your efforts. If you think you are plateauing then try these 4 methods to help break the cycle and help you continue on your path to building strength again.

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5 Great Grip Strength Exercises

admin — Wed, 11 Feb 2015 16:49:30 +0000

Grip strength exercises are often overlooked, but they are one of the most important aspects of strength training. While accessories like wrist straps can help you pull some huge weight, it is putting your body at a disadvantage by not training the strength of your grip. Exercises like wrist curls and squeezable grippers are often done in the gym but they are actually not as beneficial to your grip as you may think. Check out these 5 exercises proven to help increase your grip strength!

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