How to do Proper Wall Pushups

For some people doing normal pushups is too difficult, but there is an alternative - the Wall Pushup.

Doing a Wall Pushup is significantly easier than doing normal pushups (especially compared to say fingertip pushups), but that doesn't mean you can be lazy about it either. To master Wall Pushups it helps to actually do them properly so you get the most benefit from them and aren't injuring yourself by accident.

Step One

Stand with your feet together about 1 to 2 feet from a wall.

Step Two

Place your hands flat on the wall at the same level as your shoulders and space them a little more than shoulder width apart.

Step Three

Slowly bend your arms at the elbows to lower your body toward the wall until your head touches the wall. (Myself I like to lower myself towards the wall until my nose brushes the wall a tiny bit.)

Step Four

Slowly raise your body back up by straightening arms. It is important that you do both steps 3 and 4 slowly. Don't rush. Take your time.

Step Five

Repeat Steps 3 and 4 slowly 10, 20 or more times and then take a short break. Ideally you should try to do perhaps 5 sets of 10 or 5 sets of 20 every day to give yourself a decent workout for your triceps, shoulders, pecs, etc.

Wall pushups are a great exercise to do every morning. They're also handy for vacations, when visiting family / friends during holidays, and they're very frugal. They're also good for elderly people or people dealing with an injury.

Another kind of pushup you can try is an Incline Pushup, usually done using stairs, large heavy furniture or something equally stable to brace yourself up against.

There are also Decline Pushups, but you should really master how to do normal pushups before attempting Decline.

The #1 Reason Why So Many People Fail To Lose Weight

Do you want to know the #1 reason why many people who set out to lose weight via exercise fail to lose the weight they are looking for?

The answer is...

NOT ENOUGH CARDIO

Many people who go to the gym (or set up a home gym) do so by lifting weights or doing various forms resistance training, which in turn builds muscle.

What often happens is the person ends up GAINING WEIGHT due to increased muscle mass. They aren't reducing their overall weight and while their body fat percentage may go down slightly, they are not going to get the results they are looking for.

It is basically an issue of people equating cardio exercises like running, jogging, swimming, cycling, etc with weightlifting exercises and thinking that they can get the benefits of weight loss from weight lifting - and instead they gain weight by building muscle, while seeing no change at all in their waistline. They have fallen victim to the myth that "you can lose weight by weightlifting".

There are of course, exceptions. I will give you a few:

#1. Put weights around your ankles and go for long walks. That is basically combining weight lifting for your legs with cardio - but it is still effectively cardio.

#2. Put a 20 lb backpack on and then go cycling. Yes, you are lifting extra weight on your back, but the more important factor is that cycling = cardio.

#3. Combine aerobic exercises with small 5 lb dumbbells. Yes, you are lifting weights, but again the bigger factor is that aerobic exercises = cardio.

So yes, of course, if you combine weightlifting with cardio you could lose weight - but the bigger weight loss factor is always going to be the cardio.

Your primary goal during a cardio exercise is to get your heart rate going - and trigger the Afterburn Effect (heightened metabolism as your body burns fat for energy). If you don't get your heart rate high enough to trigger the Afterburn Effect, then you are going to have difficulty trying to lose weight. Often people exercising with just weightlifting are just going to use up the energy in their blood (sugar, fat, etc) and then feel hungry and tired.

In contrast if you trigger the Afterburn Effect you suddenly feel energized - more energetic and alive, for the rest of the day as your body starts burning fat to refuel your body's energy levels. Scientific studies show that the Afterburn Effect can last up to 48 hours after the person achieves a high heart rate from doing cardio - and the more prolonged their heart rate is higher, the more their body starts burning fat.

Triggering the Afterburn Effect is part of High Intensity Interval Training and other forms of Interval Training. So if your goal is to lose weight, you might want to consider Interval Training as a method of getting your heart rate up in your goal of losing weight.

The goal during High Intensity Interval Training is to get your heart rate up doing one intense exercise, and then relax while doing a less stressful exercise, and then get your heart rate back up again by doing another intense exercise.

Example 1. Sprinting, Walking, Sprinting, Walking, Sprinting, Walking, etc.

Example 2. Aggressive Mountain Biking, Relaxing Cruise, Aggressive Mountain Biking, Relaxing Cruise, Aggressive Mountain Biking, Relaxing Cruise, etc.

Example 3. Fast Swimming, Leisurely Swimming, Fast Swimming, Leisurely Swimming, Fast Swimming, Leisurely Swimming, etc.

Scientific studies have also shown that 30 minutes of  High Intensity Interval Training is more effective for weight loss than 30 minutes of jogging - because your heart rate gets higher while sprinting, and a higher heart rate triggers the Afterburn Effect better.

So not only are people often doing the wrong exercises for their goal, people are often opting for exercises they consider to be easier - because they know sprinting and similar intense exercises are pretty hard.

But not impossible.

Sprinting is basically just running as fast as possible for a short period of time. Anyone with working legs can do it, so chances are likely you have no excuses.

Anyone with bad knees would be advised to do swimming instead.

But once you start doing more intense cardio on a regular basis you will feel invigorated every time you do - that is how you will know the Afterburn Effect is working. The feeling of invigoration.

Exercise + Nutrition Vs Advertising

I am going to go a bit off topic today, but my goal here is to talk about the advertising industry and its place when it comes to both the exercise industry and the food industry. Time for some myth busting!

SAY CHEESE

You would think, judging by TV commercials for cheese that cheese is inherently good for you because it contains lots of calcium. This is only partially true.

It only takes a Google search to find hundreds of articles about the Cheese Lobby in both the USA and Canada, and how it is being used to sell everything from fattening cheese pizza to cheesy Taco Bell to cheeseburgers and more...

eg. Read the NY Times article: While Warning About Fat, U.S. Pushes Cheese Sales

Fun Fact: "Americans now eat an average of 33 pounds of cheese a year, nearly triple the 1970 rate."

The Cheese Lobby in the USA is HUGE. They represent every fast food chain that has cheese on the menu, whether it be cheese pizza or cheeseburgers. Their goal? To fool North Americans into thinking cheese is healthy for you because it contains calcium.

Truth be told when you actually check milk and cheese isn't actually a good source of calcium. Milk is actually a good source of protein, and cheese is a good source of fat. Cheese is something you should be asking for less of, not more of.

Want a good source for calcium? Check out the vegetables below.

FIVE RED FLAGS

To demonstrate how bad the food industry is sometimes I am going to show 5 Red Flags to look for when you are watching advertising:

#1. Exotic Ingredients from Asia, Brazil, Africa, Etc.

The idea here is simply: To fool people into thinking that you can lose weight by eating some kind of exotic berry (acai berries for example) or fruit from a place you've never been to (South African Hoodia Extract). If they're pushing something exotic for a hefty price, they're basically just selling you juice or extract for something you don't actually need.

#2. Fake Studies with Fake Doctors

If they have to back up their product with a study from a doctor, most likely the doctor in question is either not a real doctor or he/she is being paid oodles of money to push a bogus study that says their product works. Often there will be a photo of a doctor dressed in white holding a supplement.

#3. Free Trial

Free Trials are a great way to get gullible people hooked on a product that doesn't really work any better than a placebo. Plus when you try to cancel they make it very difficult to do so - you basically have to cancel your credit card to get rid of them. Note - Many companies stick an addictive agent (caffeine usually) in the product so you become addicted to the product.

#4. Celebrity Testimonials

It doesn't matter whether the celebrity is a bodybuilder or Oprah, if they are pushing the product using a celebrity then then company's primary goal is to make money off gullible people.

#5.  Too Good to be True

If it contains the words "Lose Weight Fast and Easy" or some similar slogan, you know they're lying to you.

THE FITNESS LOBBY

If you Google the words fitness lobby you will get a bunch of gym websites and photos of lobbies of gyms. The reason why, apparently, is because there is no "Fitness Lobby" in the USA or Canada (or in any other country for that matter).

I did manage to find one article about fitness groups lobbying for a tax break, but it wasn't an actual lobby group being paid to lobby the government, it was simply a selection of fitness groups trying to get a tax break. They only had one cause and they weren't being paid to do it, whereas lobby groups are basically hired thugs being paid to fight on behalf of the tobacco industry, the cheese industry, the oil industry, and basically any industry which everyone knows is doing something bad.

How many decades did the tobacco industry use lobbying to keep cigarettes being sold and how many more decades will they continue to do so before smoking cigarettes gets banned in North America for causing ridiculous amounts of cancer and killing two thirds of smokers? An industry that kills 66% of its customers is doomed to eventually get banned.

In contrast the fitness industry doesn't kill people when they are selling new fitness gadgets.

But it does use false advertising, like the Fake Doctors, Free Trials, Celebrity Endorsements, and Too Good To Be True slogans mentioned above.

But here are additional tricks used in advertisements:

#1. The fitness industry often uses people who were already thin and attractive (or already lost weight) before they started using whatever new fitness gadget is being pushed at the consumer. So regardless of whether they are trying to sell a Thigh Master or a Bowflex, their goal is to show you people who are already fit using the product. They don't show you people who overweight and not fit using it and then the slow progression of them losing weight - that would be too time consuming, and also impossible because people would realize that the people using the product are also using other kinds of exercises.

#2. They don't mention that people using the product should also be using a wide variety of other exercises - such as jogging, swimming or cycling - in their goal to lose weight.

#3. They ignore the fact that a home gym composed of weight machines really only builds muscle and is useless to someone who wants to lose weight by shedding fat. To shed fat they need to be doing cardio exercises.

#4. Fitness gyms sign people up for 1 year contracts and then make it difficult to cancel the contract by charging the membership fee every month even after the contract has been finished or cancelled. Fitness gyms claim it is due to clerical errors that people are routinely charged again and again even after their contract has expired or been cancelled.

#5. Fitness gyms routinely overcharge members for their membership fee, for an inflated amount with hidden fees - or sometimes charge the membership fee twice in the same month. Or both.

#6. Fitness gyms offer personal training services, but often charge ridiculous rates for those services while paying their staff peanuts. eg. Extreme Fitness charges $80 to $90 per hour for the services of a personal trainer, but only pays the trainer $17 to $20 per hour.

So the fitness industry doesn't really need a fitness lobby because they're already making lots of money off gullible people signing up for fitness gadgets they don't need and gym memberships they likewise don't need.

Want to get some exercise? Start by going outside more often and doing fun activities that require exercise.

Want to lose weight through dieting? Start by learning how to cook healthier food.

4 Bust Exercises for Women who want Perky Breasts

For women who want perkier breasts - or men who want large pecs, there are a variety of ways to work the pectoral muscles of the chest that are responsible for making a woman's breasts look perkier or to make a men's pecs larger.

#1. Push-ups

Try to do 5 sets of 10, 5 sets of 15 or 5 sets of 20 Push-ups every day.

• Kneel on the floor with your feet crossed at the ankles. Press your knees together and place your hands on the floor, slightly ahead of and further apart than your shoulders.
• Ensure that your knees, hips and shoulders are in straight angles.
• Slowly lower your upper body to floor and push back to the original position. If you cannot manage a full push-up, take it halfway down until your strength improves.

#2. Wall Push-ups, Incline Pushups or Decline Pushups

Wall and Incline push-ups are great for people who lack the upper body strength to do a normal push-up. Using wall push-ups and incline push-ups a person can work their way up to eventually doing normal push-ups. And for extra challenge try decline push-ups if you've already mastered normal push-ups.

#3. Chest Presses

This exercise needs weights or dumbbells. Do 5 sets of chest presses several times a week with 10, 15 or 20 repetitions per set.

• Lie on your back on the floor with your feet placed in front of your buttocks, knees bent.
• Lift the weights above you with the backs of your hands facing you. Your arms should be straight. Do not lock your elbows.
• Slowly bend your arms so that your elbows are at 90 degrees.
• Return to the starting position. Give a break of four seconds between repetitions.

#4. Dips

In addition to strengthening your chest muscles, dips also improve your posture when sitting or standing. Three sets of dips with 20 repetitions each done three times per week will work on your chest muscles and triceps.

• Stand with your back facing a chair, table or similar structure and place your feet as far apart as your hips. Place your palms on the back of the chair.
• Keep your back straight and close to the chair.
• Lower yourself until your arms and knees are bent at 90 degrees.
• Push back to the original position until your arms are straight, but not locked.

You can also do Dips with a partner if you have a wall handy.

What is a good bow for an archery beginner?

Q

"What is a good bow for a beginner who is new to archery?"

A

I don't need to add a name to the above quote because I have been asked the same question so many times in the last 5-6 years that I have been teaching archery in Toronto that it doesn't really need a name to go with the quote.

For beginners I recommend they start learning on a recurve bow, but what brand? What model? How many pounds should the the draw weight be? Are they getting a right handed or left handed bow?

#1. Eye Dominance

Lets start with right vs left hand issue, as that is arguably the most important question. Start by taking the Eye Dominance Test to determine whether you are right or left eye dominant. For best results get an archery instructor to help administer the Eye Dominance Test to make sure you are doing the test properly.

Don't worry about whether you are right or left handed, you don't use your hands to aim in archery - you use your eyes.

If you are right eye dominant you need a right handed bow. You will hold the bow in your left hand and pull it with your right hand, back to an anchor spot beneath your right eye.

If you are left eye dominant you need a left handed bow. You will hold the bow in your right hand and pull it with your left hand, back to an anchor spot beneath your left eye.

Thus if you go into a store or order online, you need to make sure the bow you are buying suits your dominant eye. So for example if you go into a store and they only have right handed bows available and all the left handed bows are sold out then you should WAIT. Order a bow that is suitable for you. Don't waste your time or money buying a bow that doesn't suit you.

#2. Draw Weight

You cannot pull a bow that is too powerful for you to pull properly. You need to be able to pull the bow string back to your mouth with your bow arm fully extended and your chest facing 90 degrees away from where you are aiming. If you cannot pull it back to Full Draw and hold it steady then that bow is too powerful for you.

If you pull it back and it feels too easy then the bow is likely too light for you. Ideally you want a bow that is a little bit of a challenge. Not too light and not too heavy of a draw. Finding the right amount can sometimes be tricky, but that is something an archery instructor can help you with. An experienced archery instructor can often just look at a person and will be able to make an educated guess as to an amount that will be a good draw weight for that person.

For most beginners I typically recommend a draw weight between 16 lbs and 30 lbs, depending on the physical stature and strength of the person. Now if you are reading this and thinking "I'm a big guy, I can handle 30 lbs" then you probably should be using 24 or 25 lbs instead. Overconfidence when buying your first bow often leads to people going into a store and the next thing you know you purchased a 50 lb bow you can barely pull (let alone hold steady) and will end up being unusable to you.

#3. Brand and Model Type

There are many companies available out there. For beginners I recommend the following brands and models below. (Prices listed in parentheses are in Canadian Dollars, adjusted for the exchange rate as of April 2015.)

Bear Grizzly ($425), Super Grizzly ($600) or Takedown ($1050)
Jandao ($120)
Martin Jaguar ($200), Sabre ($250) or Panther ($300)
PSE Razorback ($135)
Samick Polaris ($130), Sage ($150) or Red Stag Takedown ($240)

So for example if you are looking to get into archery on a budget, a 20 lb Jandao or 24 lb Jandao might be just what you need. If you want something prettier / more powerful, get a 25 lb or 30 lb Samick Sage. If you want something even prettier get a Samick Red Stag Takedown. If you want something that is higher end in terms of beauty, quality and durability, get a Bear Grizzly or one of its more expensive relatives.

So for example the bow shown on the right here is a Samick Sage, which comes in a minimum 25 lbs - which means that someone seeking to use that bow properly should be strong enough to be able to pull and hold it steady, otherwise they are just wasting their money.

Before buying anything however you should probably get some archery lessons first, just to make sure archery is the right sport for you. Your archery instructor will also be able to make equipment recommendations so that you are getting the right arrows for your bow, a good arrow rest, and everything else you need. eg. If you are buying a recurve bow you will want a Bow Stringer and you will need to learn how to string a bow properly.

If you want to get into archery, but you want to get into it very frugally check out my past post on DIY Archery Equipment on a Frugal Budget.