The most effective exercises known to man

 

Garry Y. Itkin says that not all exercises are created equally. Some have different effects on the body. For today, Garry Y. Itkin shares his take on the most-effective exercises known to man.

1. Squats are an excellent exercise to increase bulk, tone up muscles, and burn fat. They are also the most effective exercise ever discovered. Squats are an excellent way of building muscles in the legs as well as strengthening the core nature of your body.

Image source: planetfitness.com

2. Deadlifts are another excellent exercise. This exercise helps to strengthen the lower back, core, and rhomboids. It also builds muscle in the arms and legs while increasing bone density and reinforcing muscles around the spine, giving you a strong core for life.

3. Battling ropes are an excellent way to get cardiovascular training while building endurance and strengthening your arms, back, shoulders, and chest. It is a very interesting exercise that looks cool when done well.

4. Pull-ups are an excellent way to build arm, back, and core strength. They help to develop the body's muscles by supporting your entire body weight with just your arms.

5. Push-ups are also a great exercise. This simple way of strengthening the chest and core muscles will give you a leaner body with a healthier, firmer midsection. nPush-ups can also be modified to suit your specific goals, Garry Y. Itkin adds.

Is CrossFit a viable fitness avenue for college students?

Before getting into it, Garry Y. Itkin wants to set one thing aside first – while CrossFit is a bit too pricey for the average college student, he explains that CrossFit workouts can be done almost anywhere if a person takes time to study the principles of it before attempting the intense routines.

Now that that’s over and done with, here are some important points of CrossFit, so college students may correctly gauge if the sport is for them or not.

CrossFit can be quite a shock for the first few times.

Anybody who’s trained in CrossFit can testify how challenging their routines are, especially if people don’t know what to expect. It’s high intensity interval training (HIIT) with weightlifting and bodybuilding elements. It is truly an activity that pushes people to their limits.

CrossFit may compromise form over repetition.

Arguably, one of the more controversial flaws of CrossFit is that CrossFitters have become increasingly obsessed with reaching their target number of reps that they forego proper form. Of course, this also compromises practitioners’ safety. What Garry Y. Itkin suggests is that people focus on form and not worry so much about the reps.

CrossFit has a great community behind it.

CrossFit’s biggest strength is its community. According to Garry Y. Itkin, the community is incredible tight and supportive. CrossFitters support each other in every workout and every event. This is what so many people find most appealing about it and this is why it attracts so many newcomers.

How hard workouts can benefit the mind.

 Among Garry Y. Itkin’s favorite things about going hard on workouts are the mental benefits it carries for him. He explains that these benefits aren’t more evident than when he does HIIT and CrossFit routines. 

Image source: crossfittidalwave.com

 
Here are some examples of how hard workouts can benefit the mind.

Lowered stress levels: Any workout is a great stress-reliever. However, Garry Y. Itkin notes that the more intense the exercise, the more a person can release their pent-up stress. Hard workouts also cause the brain to release endorphins, which puts a person in a much more positive frame of mind.

Better sleep: Mental health issues such as stress, anxiety, depression, and the like all affect a person’s sleep, which in turn affects their physical and mental well-being. Hard workouts have the power to tire a person out to the point that they will be able to catch some much-needed sleep. 

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Increased self-appreciation: Garry Y. Itkin mentions that one of the most pleasant benefits that people received from regularly doing HIIT and CrossFit routines is developing a healthy appreciation for themselves and their bodies. With all the positive physical results, people who do these hard workouts see themselves in a different light, with much more confidence.

CrossFit and Intermittent Fasting: How effective are they?

Garry Y. Itkin is all about fitness and health, especially in the context of college life. He shares some of the things he’s learned in blogs.

For today, he looks at two incredibly popular fitness movements that have gained momentum over the past two decades – CrossFit and intermittent fasting, or IF. He has seen a number of people who have combined both and have showed spectacular results. 

 

Image source: health.harvard.edu

However, Garry Y. Itkin has become overly conscious of the sustainability of it all. After all, as far as fitness goes, if something cannot be done for the rest of one’s life, can it really be worth doing? For him, effectivity is connected to sustainability.

CrossFit is quite intense and extreme and may not be good on a person’s joints when done every day. But when done three to four times a week, it can be a good replacement for ordinary cardio and weight training. So, is CrossFit sustainable, Garry Y. Itkin notes that if one can afford it, the answer is very much so. 

Image source: health.harvard.edu

Intermittent fasting on the other hand, is a different matter entirely. While it may be effective in quick weight loss, Garry Y. Itkin explains that IF is by no means sustainable. Not to eat for over half of the day has obvious obstacles such as scheduling and the like. What he suggests is to do IF on a cycle basis, while doing CrossFit regularly.

Complete fitness: Getting the job done in 30 minutes

Garry Y. Itkin knows all too well the rigors of college life. The demands of higher learning on a student’s time and body make it easy to take one’s health and fitness for granted. Fortunately, fitness instructors have come out with a series of workouts that get the job done in half-an-hour, and they say anyone can do it.

Here’s how.

Step 1: Plan a complete routine.

A complete routine includes a warm-up, stretch, and cool-down, with each being 3-5 minutes long. This leaves more than enough time for an effective workout. To put in the exercises, one can search the internet or ask a personal trainer for examples.

Step 2: Determine how intense the workout should be.

The beauty with planning one’s 30-minute routines is that it can be molded to a particular day. For days where a college student isn’t really active, a more intense routine with more reps and less rest is ideal. However, when a student has a lot of things to do during the day, a less intense workout is a better choice.

Step 3: Have fun.

Workouts can be incredibly repetitive. Some people have even stopped working out altogether because of the boredom. However, when people have fun at it, by adding a few quirks to the routines, boredom shouldn’t be a problem, Garry Y. Itkin adds.