Just go to the Gym: No One is Looking at You

     Hey Guys!

     

     The New Year is almost upon us. With it, many Americans will make resolutions to work out, eat right, and lose weight. Whatever your reason for going to the gym, exercise is necessary in order to live a healthy lifestyle.

     Most beginners are afraid of going to the gym because they fear they will be judged. This mentality is egocentric. Most people go to the gym, work out, and leave. In fact, interacting with other gym goers is considered bad gym etiquette.

     The other people at the gym do not care if you are overweight, have skinny arms, or can only lift 5 pounds. Everyone has to start somewhere, and chances are that the people you see in the gym with you started working out in similar conditions.

     People are not going to notice you in the gym if you keep to yourself. The only times beginners stand out in the gym are when they try handling weight they cannot handle using improper form, or when they use gym equipment other than for their intended purpose.

     Many beginners, especially men, focus too much on weight. If you lift more than you can handle you will not get stronger. Beginners should focus on proper form. Most gym goers will be more impressed by proper technique than the amount of weight you can lift.

     When you are at the gym, do not do bicep curls in the squat rack, do not violently swing from the pull-up bar, do not rock back and forth while performing bicep curls, do not round your back when you deadlift, and do not perform calisthenics in the middle of everyone’s workout area.

     Step into the gym and proudly bench-press 50 pounds. Proudly curl 10 pounds. Proudly fail at 3 pull-ups. It is a step in the right direction.

     Keep an open mind when you work out. Do not hesitate to ask someone for advice. Most veterans would be happy to share their knowledge with you. The last thing an experienced lifter wants to see is someone working out with improper form at the gym. Do not let that person be you.

     And lastly, do not be afraid to experiment with different exercises and routines. Do not stick to a few exercises. Broaden your horizons, find what exercises work for you, and build a foundation for your exercise routine.

     If you decide to take that first step on your journey to becoming a healthier version of yourself, give yourself a pat on the back. Do not be scared that you will stand out at the gym, be proud that you had the courage to take your health into your own hands.

     Get Stronger!

          -Nas

Essential Equipment for a Home Gym

     Hey Guys!

     Home gyms can be very convenient for some people, and having one will save you money in the long run. It is also harder to make an excuse to not work out when you have equipment a couple rooms down. People tend not to work out when they have to drive to a gym to work out. It can make working out tedious, especially after a long day.

     But those of you who are interested in working out in the same place you sleep at night may wonder what equipment you need for a home gym. I have been working out at home for years. I have about $500 dollars worth of equipment. You may think that is a lot, but even the cheapest gyms cost about $240 dollars a year ($20 a month). And you do not own anything from it.

     I have had no trouble performing various exercises and getting stronger from the comfort of my own home. In fact, many people have been surprised that I have gotten as strong as I have by working out in such a fashion. Some people believe you need all these machines and equipment to get stronger. Not all of the equipment at the gym is necessary. It can make getting stronger easier for some, but it is not necessary.

     But without digressing any further, here is my list of essential gym equipment. The most essential equipment you will need for working out at home are adjustable dumbbells and a barbell. This is simple enough. Most strength exercises require either of these two devices. But do not substitute one for another. The barbell and dumbbells work differently. While you can do almost any barbell exercise with a dumbbell, you need both to target your muscles from different angles.
 

     The next piece of equipment you need is a pull-up bar. You can get a device that will hang over your door for about $25 dollars. There is no substitute to pull-ups - it is an essential exercise that works the arms, back, and core. You can also do various stretches and core exercises such as hanging leg raises or the front lever.

     The last piece of equipment you will need is a bench-press - preferably one that allows incline and decline and has a rack for a barbell. With a bench like this you can do various chest exercises and core exercises. The incline and decline will allow you to target different portions of your chest. You can use the rack to perform squats, another essential exercise that develops strength in the legs, core, and back.

     So that's all folks. All together, that will run between $200 and $500. In the long run that is not a bad price. You will also enjoy the perks of working out by yourself. Namely, you do not have to share equipment with others. And for those who are shy and do not want to work out in front of others, this is one solution. I hope that helps you guys, and as always...

     Get Stronger!
          - Nas

Exercise Post: Pull-Ups

     Hey Guys!

     I just wanted to share an exercise with you this week. I'm sure many of you have heard of pull-ups, and I know how much some of you dread them. But there is no substitute for pull-ups. A lot of people like to use the lat pull-down, but you cannot develop your lats, upper back, biceps, triceps, and abs from the lat pull-down.

     Yes, you use your abs during pull-ups - if you use proper form. Some people do not know this, but in order to do a pull-up properly, you have to bring your legs up slightly. This will keep you from swinging from the bar, allowing you to use your core to steady yourself.

     You do not want to swing from the bar. Doing so can damage your shoulders, and you will be using momentum rather than muscle to perform repetitions. If you are using momentum to complete repetitions you might as well not perform the exercise at all.

     Pull-ups can be difficult, especially for heavier people, but like I said, there is no substitute for them. What you can do to make the exercise easier is place a bench, chair, or other object that prevents you from lowering all the way down underneath the bar. This will lessen the range of motion, making the exercise easier.

     In order to get stronger lats from performing this exercise, focus on your negative reps. You use your lats mostly during the downward rotation. By going down slowly, you will create more time under tension which will lead to muscle growth.

     Get Stronger!
          -Nas

What it Means to be Strong

Hey Guys!

     There are many misconceptions regarding what it means to be strong. Many people believe that strength lies in lifting heavy weight or having a healthy body. Those are only two factors in overall strength. To truly be strong, one must be strong physically, physiologically, and mentally.

     Being physically strong requires a well-rounded, strong body, free of muscle imbalances. In other words, to be strong, you must not have any weak areas. Any undeveloped area can lead to poor posture, and that will affect you in becoming the strongest version of yourself. Having weak areas will hold you back in many compound exercises, most noticeably the dead-lift. After all, you are only as strong as your weakest link. Also, what is the point of being strong if you are hunched over or your range of motion is limited?

     Being physically strong is meaningless if you are not strong physiologically. There is no point in being physically strong if you are sick all the time or over-trained. Your strength will fail you if you do not take care of your body. To be physiologically strong, you must eat a well-balanced, healthy diet, and get enough rest. Rest is just as, if not more important than exercise. Eating well and getting enough rest will boost your immune system, increase your vitality, and help your body in myriad ways that allow your body to function properly.

     Finally, being strong requires certain mental characteristics. These include courage and confidence. Courage and confidence are both required to keep an open mind. You are less likely to change if you are scared and insecure. Having an open mind is necessary in every aspect of life, but also in the gym. You cannot stick to certain exercises and routines. To grow stronger, you must be willing to try different exercises, disciplines, and other health and fitness related activities. You must experiment to find the exercises, foods, and routines that work for you. There are many variables that affect how effectively we can work out. We must learn what we need to incorporate into our routines that work best for us.

     There are other mental characteristics required for becoming strong, which I will go more in depth in a future post.

     Until then, Get Stronger!
          -Nas

Introduction

     Hey guys! 

     

     I just wanted to take a moment to introduce myself. My name is Nasir Amarah, most people call me Nas. I am a professional writer and power lifter. I specialize in calisthenics, weight lifting, stretching, and nutrition. I will be graduating from Western Connecticut State University this December with a degree in Professional Writing (business option).

     I began my journey into the world of fitness and eating healthy during my second year of college. I was either 19 or 20 years old at the time. I started out doing calisthenics and gradually built up enough equipment to form well-rounded workout routines at my home. I have also learned martial arts and stretching within the last few years. The martial arts I have become proficient in are tae kwon do, jujitsu, and wrestling.

     Fitness has become my passion. I have been submerged in the world of fitness for three years, learning from local personal trainers and YouTube stars such as Mike Chang, Scott Herman, and Elliott Hulse. My brother is a personal trainer and one of my good friends owns a local gym.

     I have written many articles on fitness and eating healthy in addition to my senior thesis. I have done extensive research and experimentation regarding these subjects, and I would like to give that information to you guys without trying to sell you bad diet or exercise plans. I will give you guys the facts you guys need in order to live healthy lives.

     I will be updating this blog regularly with exercises, stretches, healthy eating advice, and other useful knowledge related to fitness and health. Be sure to check back here soon.

     Get Stronger!

          - Nas