Find The Best Wall Mounted Pull Up Bars of 2021.

The past 2 years have been the time of the home gym more than ever before! COVID-19 has caused gyms and fitness centres to shut down across the globe, making it been time to curate your own workout space at home. This means using the size parameters and budget constraints that you have to work with.

A wall mounted pull up bar is a step up from the doorway mounted bar. If you’re serious about your pull up training, you want something solid and substantial to train with.

What is a wall mounted pull up bar?

Most wall mounted pull up bars fix to standard residential stud framed walls using mounting plates or brackets. A solid pull up bar is great for developing your upper body, back, chest and core. A wall mounted pull up bars are made of high-quality material for great durability and strength.

Considerations when buying a wall mounted pull up bar:

  • Plan ahead where you want to attach your pull up or chin up bar. You may use a stud finder device to pinpoint the appropriate area on the wall to safely secure your bar.
  • Ask for permission! If you don’t own your home, its’ best to check before fixing anything to the walls of your home. (I prefer to beg for forgiveness rather than ask for permission, but up to you how you want to roll!) Its often advisable to keep your landlord on side!
  • Check the weight rating. Not all pull up bars are created equal and neither are we. Do your research to ensure the product you choose can take the weight of anyone that will be using it.
  • Read product reviews.
  • Poorly made gear may not spread the load effectively could potentially rip right off your wall, causing pretty awful damage. I’ve provided some wall mounted pull up bar reviews here for you to check out to feel reassured before buying.

Benefits of Using Wall Mounted Pull Up Bar

A wall mounted pull up bar is generally much more sturdy than its’ doorway mounted counterpart. Most wall mounted units will handle 400-600 lbs and take up much less space that a freestanding rig. This might be particularly relevant for the home gym where floor space is limited.

Pull up bars are a perfect way to develop lean body mass in a relatively short time. Not only can you perform pull up and chin up exercises, but a wall mounted pull up bar is also a great tool for incorporating the use of resistance bands, or hanging TRX straps from to enable you to do a wide range of exercises.

Here’s our buyers guide to the best wall mounted pull up bars of 2021:

First a couple of points to mention…

A wall mounted pull up bar is usually more durable and (providing it is installed correctly) will take more weight than its’ portable/doorway mounted counterpart. By investing a little more time and/or money on proper installation, you will get a more solid piece of equipment and prevent damage to walls.

#1. XMark Commercial Multi-Grip Wall Mounted Pull Up Rig

A personal favorite – introducing you to the XMark Commercial Multi-Grip Wall Mounted Pull Up Rig. With its’ angled design allowing you to switch between wide, narrow, pronated, supinated and neutral hand positions, this bad boy means you can fine tune your pull up regime to get maximum results.

Built tough, XMark have made this pull up station capable of carrying a load, so if you’re a big rig, or like to add weight plates to your pull ups, you can rest assured that it can take the extra strain. The thing I love about it in particular is that XMark weld their pieces of metal together, rather than bolting them giving you reassurance in its’ strength.

My local gym has one of these XMark systems installed and it really is a pleasure to use. For beginners who are working on simply improving their grip strength for dead hang holds, its’ also useful as a micro set of monkey bars to work yourself along, adjusting your grip angles as you go.

What we like (PROS)

  • Nice amount of knurling. Enough to help you grip without feeling like your callouses are being torn off!
  • Loads of options on grip position
  • Can handle the load. This rig is solid AF.

What We Don’t Like (CONS)

  • Seems to be low availability at the moment (the pandemic has probable affected demand).

#2. Syzythoy Multifunctional Wall Mounted Pull Up Rig

Why not invest in a piece of kit that will allow you to do more than just pull ups?

I love this piece of equipment for the versatility it offers while still being super compact if you’re limited for space. Work your triceps with dips and your abs with a variety of leg raise exercises in between sets of pull ups and you’ll be ripped in no time!

Syzthoy aren’t a big player in the fitness world compared to brands like Rogue, but offer a good value option for those setting up a home gym and this rig will hold up to 440lbs so not to be sniffed at!

What we like (PROS)

  • Good value system that offers a variety of exercise options in a compact workout space.
  • The lower dip handles can double as a storage option for your curl bar when not in use.
  • Able to be easily dismounted from the wall and packed away if you need the space for other functions.

What We Don’t Like (CONS)

  • This rig is designed to be anchored to a concrete or solid brick wall, which limits its; suitability for some buyers. A workaround solution is to fix it to a timber board to distribute the weight across studs, but you need to do your due diligence first to avoid damaging your wall.

#3. Balazs Adjustable Wall Mounted Pull Up Bar

There aren’t many pull up bars that offer vertical adjustment. For many of you, this feature may be irrelevant, but for people like my mate Tony, who shares a house with his wheelchair bound (but fitness enthusiast) brother, the Balazs Adjustable Pull Up Bar was an absolute game changer. If you have a partner of a substantially different size to you, the adjustable feature of the Balazs bar might be a big drawcard for you too.

With 18″ of vertical adjustment, the bar can not only be easily adapted for both different height individuals, but also for different abilities and exercises. Balazs make a range of quality pull up bars and have earned themselves a reputation as a solid player in the fitness equipment industry. Expect to pay a fair bit more for this item, but if the versatility it offers meets your needs, then I’d say its’ worth the investment. You can also sleep soundly at night knowing you won’t need to replace it any time soon as it is a solid stainless steel construction. You can get training straight away with a 1/4″ drill, and a 9/16″ wrench. Everything else you need to assemble and install this rig is supplied in the box.

The Balazs pull up bar that Tony and Dom use is the 48″ bar version, but there is a 32″ model available if space constraints matter.

What we like (PROS)

  • This heavy hitter will bear a load over 500lbs. (Psst…Can your wall handle it too?)
  • Made in the USA. Booyah!

What We Don’t Like (CONS)

  • The adjustabe nature of this rig means that you will be putting holes in a larger area of your wall.

#4. Rogue R-3W Fold Back Wall Mount Rack

This wouldn’t be a legit buyer’s guide if Rogue didn’t get a mention. Sure, these guys have secured themselved a tasty reputation in the Crossfit crowd, but they really are a solid player in the fitness equipment stratisphere.

This unique hing and pin design allows you to fold the rig back for space efficiency as needed, which makes is a favorite for home gym set ups where space is at a premium. By incorporating a power rack in to this rig, you are able to get a complete body workout using an olympic bar for overhead lifts and squatting exercises.

What we like (PROS)

  • US manufactured Rogue equipment is reliable and of the highest workmanship.
  • Specially design plastic cups are included to protect your floor from this beast of a rig.
  • Lifetime warranty.

What We Don’t Like (CONS)

  • Rogue aren’t cheap, but they’ve earned the right to charge what they do.

#7. Valor Fitness CHIN-UP Pro Style Mount Chin Up Bar

A similar style bar to the XMark I mentioned above, the Valor model provides that variety of grip angles that I love. Having recovered from a TFCC injury in the past, being able to alter my grip to a more neutral position can take the load off my wrists.

Another plus with this style of bar is the ability to hang resistance bands or TRX straps and keep them from sliding up and down the length of the bar.

What we like (PROS)

  • Rated to 600 lbs. Strong as an ox.
  • Multiple grip positons

What We Don’t Like (CONS)

  • A slightly rougher finish on the handles means it might irritate your hands if you are more sensitive to that. I know people who actually prefer a rougher finish though, so personal preference is key.

What makes a good wall mounted pull up bar?

The first feature you should look at with the best wall mounted pull up bar is assessing it for your own functional needs. Are you just looking to do pull ups and chin ups or do you want to also hang a heavy bag or resistance straps from your bar? How much do you weigh? What sport of space do you have available? What are your walls constructed of?

Once you know what weight rating you need your bar to be and what sort of anchoring is needed for your wall, consider the type of exercises you want to perform and any space constraints. Remember, if you are renting, you may need to check with your landlord before installing a wall mounted pull up bar to avoid wall damage or getting yourself into trouble!

Choose a piece of equipment that will allow you to perform all your chosen movements safely. If you’re a smaller person, you might prefer a narrower diameter hande to grip and some people prefer s handle with foam padding to avoid ripping or forming callouses.

Read reviews before purchasing a pull up bar for home. Common complaints are rigs that arrive with poorly written instructions or incomplete installation kits. It’s really irritating to have to drill extra holes or source different bolts in order to “MacGyver” your way through putting a piece of fitness equipment together. You generally get what you pay for here and a few bucks saved in the purchase might come back to bit you when it comes to installation!

Exercise for students Which Boost their study | Toppullupbar

Students are encouraged to engage in regular exercise because it has been found to stimulate brain cell growth. Research has showed that students who exercise have more neurons than those who do not and they also perform better in cognitive tests. In addition, exercise for students helps to improve memory retention and increases focus and concentration. Exercise is also a good way for students to release stress resulting from studying, lectures and exams.

Students are usually very busy with their regular tuition and on way say that they do not really have time to exercise. However, with the benefits highlighted above, every student should spare a few minutes to exercise because it helps improve their general performance in school.

The following exercise can be incorporated into your busy schedule if you are a student:

Walking A Simple but effective Exercise for students

This is very simple exercise but it is very effective.

Walk home from school if it is not far or pick the bus at a stop further from your house. So that you have to cover a distance to get to the bus.

When in school, take advantage of the breaks given between lectures to walk around. It helps to ensure that you are alert and fresh as well helps burn some fat.


Instead of always waiting for the elevator when moving from on floor to the other, use the stairs instead. This helps you burn some calories and is guaranteed to make you alert for your next class or study time.

You do not have to start with going you all the way to the highest floor in the building. Start with going up the stairs two floors and keeping challenges yourself to cover more floors using the stairs.


You can start slowly by doing 10 squats and increasing the number from there. You can do squats at home before sitting down for studies or doing homework.

Squats help to build your leg muscles and also create an anabolic environment that helps promote body-wide muscle building.


Meditation can be very difficult because the brain works non-stop and this makes it very hard to train your brain to be quiet for some time.

exercise for studentsHowever, mediation has great benefits to the brain because it reduces stress, improves memory, improves your mood and learning ability, increases your attention span as well as concentration.

Meditation can be through sitting or walking and you therefore need to find what works for you.

It is a process and takes time to master so do not beat yourself up because you could not do it well within the first few trials keep trying and do your research on how to properly meditate. Star by sitting for 5 minutes’ sessions with breaks in between and increase the time you sit as you progress.

During meditation you do not have to shut your eyes completely. In fact, for a beginner it is advised that you keep your eyes open to avoid doing off. In addition, you have to watch the posture you take because with a wrong posture you can easily find yourself dozing off and it also obstructs proper berating.


Research has shown that aerobics help to pump blood to your brain, giving it oxygen and the nutrients that it needs to function properly. In addition, they help burn calories. Some aerobic exercises that you can do as a student include jogging, running, aerobic dancing, swimming or jumping rope.

Activities like jogging, running and jumping you can do them in the school’s playground and if your school has a swimming pool then can do laps there.

When you start doing aerobic exercises, do each for at least 10 minutes to start with so that you do not strain and then you can increase the time as your body gets used to the work out.

In conclusion, exercise is very important to students just as it is important to the rest of us. Students need to ensure that they burn the excess calories and that their brains remain sharp. So that they are able to take in what they learn in school. The above listed exercises do not need to consume too much if your time as a student and require almost no money since most of what is needed is at your disposal either at home or in school.

Best flat tummy exercises for great female abs – (2020 Guide)

If you dream of a flat tummy but feel it is so far out of reach, it doesn’t have to be. Besides looking great, strong, healthy abs are important for posture, balance, stability, and even ensuring that your arms and legs function properly. So it’s very important to take good care of them for reasons beyond looking good. Follow below Best flat tummy exercises for great female Abs article for more.

Work those muscles for Best flat tummy exercises for great female Abs

To get abs that are flat, lean and strong, you have to work the four muscle groups that make up the abdominal section; the external abdominal oblique’s (the area under your ribcage), the internal abdominal oblique’s, which lay under the external oblique’s, the transverses abdomens (a fancy way of saying midsection), and the rectus abdomens, which run from your sternum to pelvis and help flex your spine as you walk. They are also the once you see in “six-pack abs”

The reason crunches and sit ups are not considered an effective ab workout is because they don’t work all sides of the abdomen.

Most women want their ab workouts to be fast and effective, so here are the four best exercises that will flatten your tummy, strengthen your core and help you rock that bikini during swimsuit reason. And, there not a single crunch involved.

What exercise Best for flat tummy for great female Abs

Some of the best exercise for abs are actually the ones that work another part of the body (way for multi-tasking!) because they are core strengthening. Here are a few examples

Rowing machine

This is a great cardio workout that also works your legs, your arms, and your abs. In addition to being a great full body workout that can burn up to 800 calories an hour, it’s constantly engaging the core with every stroke, so you’re really doing twice the work for the same amount of effort. Its very effective tummy toning exercises for beginners who just start their exercise with safe mode.


Swimming laps provide a moderate to intense aerobic workout and also serves as a great way to strengthen the upper and lower body as well as the core. The best swimming exercise for a flat tummy follow the once learned as a beginner, such as kicking with a kick board, doing flutter kicks, or swimming with a band around your ankles (obviously do this in shallow water if you’re not a strong swimmer)

Lat pull Down

These are best for building upper body strength, and again are a great way to work your abs because you have to engage all four muscles in order to do the exercise properly and safely. You can do a traditional lat pull down or what’s known as the pull down crunch for abs, in which you exhale and pull your ab muscles in as tight as you can while bringing the bar down. Make sure you’re lifting the proper amount of weight so you don’t pull a muscle and have someone spot you if you’re just starting out.

Core Exercises Go the Distance

If you don’t have access to a gym, you can get a great workout lying on a yoga mat using you own body wright or a stability ball.

Leg raises- Lie on your back and raise your legs about 6-12 inches off the floor; the closer to the floor you can get, the harder the exercise will be. If you use a stability ball, you can pass the ball from your hands to between your feet to make it more difficult.

Plank- Support your body weight with you elbows and toes wither holding your abs for as long as you can Each time you do these, try and do it for longer than you did before, so you build up stamina and endurance.

Those are the Best flat tummy exercises for great female Abs without any conscious.

It’s All about the Food for flat tummy

When you’re working out, your abs are like a fire-burning furnace and what you feed it is as important as the kind of exercises you do. There are a lot of foods that wreak havoc with our abs because they cause inflammation, bloating, and pain. Avoid the notorious no-no’s like alcohol, soda, sweets and refined grains and instead fuel your body with lots of water, fresh fruits and vegetables (like papaya and cucumbers), herbs (like fennel), and whole grains (like quinoa, oatmeal, and plain popcorn)

Get Beach Ready

Experts say that by focusing on your diet, getting enough sleep, doing some fat-burning exercise and being consistent, will get you that beach-ready body you want.

But remember, being healthy and strong is most important. If you’ve never worked out, don’t expect to look like a Barbie doll overnight. In fact, don’t expect to look like one ever. Just focus on being the best you that you can be.

Best Ab Mat of 2020. Reviews and Buyer’s Guide:

Some best ab mat is pretty good for work your entire core. With enough practice, you can take extra stability constant tension and a full range of motion. Other mats also provide like as premium high-density abdominal mat which also provides stability and much range of motion which help you to develop your six pack abs and a flat stomach. But if you have lower back pain then you should ensure that you’re able to get a full extension while doing sit-ups or crunches while having constant back support without putting too much stress on your back. So this is where you get safe light and as a portable design that requires no setup for home gym exercise.

Ab mats are good for people that might have lower back pain. It will take that pain away when you’re trying to do sit-ups. It actually intensifies the sit-up and more effective than the basic sit-up and it’s more effective than the crunch.

The Best Chart for ab mats

We are here to help just focus on the workout instead of worrying about stabilizing your body. Just lay your back on the mat and start your ab routine. Some ab mats don’t actually have the quality you’d expect such an item to have. Below listing best ab mat do have that quality as you expect.

NameDimensionsShipping WeightRating 
Nayoya Abdominal Mat (Editor Pick)14.3 x 12.2 x 2.71.2 pounds4.5 Out of 5
Athlos Fitness ab mats Average 2.2 pounds4.5 Out of 5
Elite Sportz Abdominal Sit Up Pad14.5 x 12 x 31.9 pounds4.7 Out of 5
Yes4All Abdominal Exercise Mat 15 x 12 x 2.751.4 pounds3.7 Out of 5
Power Core Ab Mat & Sit Up Pad 12.0 x 14.5 x 2.751.8 pounds4.5 Out of 5

What is the best ab mat reviews? Buying Guide

When you choosing any kind of best ab mat for core body training. You should consider something that you really help you to select top product. Remember is your question What exercise burns the most belly fat? Then ab mat exercise is one of them.

Design: when you select any kind of mats first think you should consider that’s design. We recommended that you can choose from advanced design with an arch and the spine is between 30 and 60 degrees. Which help you to increases the resistance depending which way we turn the map but we put it behind our back.

Space: There are a lot of mats available which provide the rollers the rockers but that takes up a lot of space. But when you choose you to consider with that’s mats which doesn’t take up much more space, this kind of mats help to works well and engages all the ab muscles even the lower abdominals.

Remember” every rest time is not effective. So you have less rest time and you have more you engage the abdominals more.

Comfort zone and functional: every exercise must have some different comfort zone and you just confirm that this mats are suitable for you and not become a painful way. You must ensure that’s your mats have some good quality cushion and solid enough to maintain structure during use. Then you just confirm that your ab mats give you a full range of motion.

#1. Nayoya Abdominal mat –For Best ab mat exercises

This is our top and best ab mat on our list as well as Amazon choice. Need a full range of motion with firm lower back and lumbar support then Nayoya portable abdominal mat perfect choice for you. you can easily transport everywhere this lightweight mats. Ideal both for sit-ups and doing crunches, leg lifts, knee raises for increased core strength. High-density cushion removes pressure from your back while you work out. Have perfect curved shape of your spine which allowing your abs to get a proper stretch on the bottom part of the movement.


For pretty firm this mat support maximum support.

Excellent product for home gym

Feel much more comfortable to do ab-work.


A bit expensive

Some users complain that it’s too thick.

#2. Athlos Fitness ab mats

This ab mat will help you to work your entire core. This Atholos Fitness best ab mat and exercise mat provides complete isolation of your abdominals during, leg lifts, your sit-ups, and crunches. This mats also ensure that for abs will not hurt your lower back.

This premium quality high density and heavy-duty exercise mats perfect for your home gym with safe and comfortable. This durable and foldable mat is easily stored and you can take it everywhere you go. Atholos high-quality floor mat prevents skin burn and prevents the abdominal trainer from slipping during any kind of sit-ups and a full range of motion.


Unique design and constructed allows much more effective curls.

Very good pad extension for the butt.


Little bit hard

#3. Elite Sportz Abdominal Sit Up Pad – Bonus Resistance Band Included

Sometimes you can find a great deal online for ab mats which provide abdominal and pre ab workout warm-ups. then Elite Sportz offers you high-quality sit-up pads with a bonus resistance band for your warm-up.  Very comfortable and much more needed lower back support ab mats allow you to quite easily do this sit-up, and also prevents removes all the strain.

So if you do properly sit-ups (this product also provide how-to video (URL on packaging) then you able to focus your abdominal muscles by increasing your range of motion. So hopefully you get your expected result. This well-constructed sit-up mats are not so hard and not too soft as well. This ab mat also provides you money back guaranty so you don’t need to conscious about quality.


Provide users more support and more comfortable

Best both for your ab exercise and back support.

Great shape ab mats and 5-star product on Amazon


A little bit bigger than other.

#4. Yes4All Abdominal Exercise Mat – Full Range of Motion Ab Workouts

Are you looking for special and best ab mat which have a special design with thicker on one side, and much more sloped on the other to follow the configuration of the user back and also take great support during a home workout, thus prevent unexpected injury?  This color full ab mats ideal to work out a full range of motion which able to target the entire back, leg lifts, abdominal and sit-ups.

This lightweight, portable and high-density mats provide total fitness solution both home and anywhere you travel. Non-slip PVC cover able to more safety and more comfortable


Multiple colors available

Makes your sit-ups safer and painless.


Foam is little bit way too hard.

#5. Power Core Ab Mat & Sit Up Pad – Ab Mats For Sit Ups & Ab Cruncher Workouts

This the special ab mats from the bands Epitomie fitness. Power core ab mats normally come with the double facility. Who need both sit-ups and ab cruncher workout at a time then this the best ab mats for them? This premium quality ab mats made from anti-microbial PVC leather and have high-density foam which provides you maximum comfort. These mats are specially designed who loves the full range of motion with maximum lower back support. You never change your mats over a year and year cause power core ab mats are durable and also have lifetime placement warranty.


Perfectly contoured for comfort and maximum results.

Great support for you back

Good arch support with dual purpose use.


Some customer says that a little bit firm

Shoulder Pain from Pull ups – Solution and treatment (Q+A)

Shoulder pain from pull ups is a pretty common complaint that can prove to be a massive deterrent for people. Here, I break down the most common causes of shoulder pain that people notice when they start incorporating pull ups in to their workout regime.

Put simply, the benefits of pull-ups are worth taking the time to get this stuff right. It might mean a slower approach to pull up training, but it will pay off in the long run.

What’s causing shoulder pain when doing pull ups?

First things first – let’s be clear about the different between good pain and bad pain! As with all resistance training, a new movement type or sudden increase in intensity in your exercise regime is probably going to result in some delayed onset muscle soreness, or DOMS. Because pull ups are such a wicked exercise, they incorporate a whole host of muscle groups, including shoulders, back, forearms and even abdominals. If you’re pulling up sore like you’ve had a dust up with a moving vehicle, but it’s your muscles that are causing pain, there’s a good chance you just created some beneficial fibre tears that need a couple of days to recover before they’re ready to do it all over again. DOMS is a healthy sign that muscles are being worked on.

Some muscle pain, however, can indicate a strain or tear injury, so its’ important to pay attention to your body and recognise when something is out of the ordinary. If the pain is isolated to a certain area, side or isn’t getting better, its’ worth seeing a health professional for advice.

If you are experiencing pain while you are actually performing pull ups, again, it’s important to tell the difference between a good old lactic acid burn in your muscles and something that’s your body telling you to stop.

If its’ not muscular, your shoulder pain probably relates to either a problem in your technique, or (and most likely) a mobility issue. I’ve got a whole bunch of upcoming posts on the way with shoulder mobility exercises, so watch this space.

The best way to start doing pull-ups is by focusing on your form, not your strength. Doing a set of twenty-five fast, improper pull ups is not going to give you results anywhere near as good as ten proper, controlled pull-ups. There is no competition when it comes to growing your muscles. It is just you and your body, there is no reason to cheat. A proper pull up requires that you always keep your arms shoulder width apart and pull up slowly, focusing on keeping your back straight and isolating your arm and shoulder muscles.

Do not use force or momentum to pull yourself up, rather ease into each pull and that is how you will get stronger. You could be doing pull-ups for months and not see any results or increased strength if do not focus on your form, not to mention this how you end up with shoulder injuries or shoulder pain from pull-ups. They didn’t do it you, you did it to yourself.

How to tell if I have shoulder mobility issues:

The two most issues facing those that lift weights are connective tissue injuries and a lack of mobility and flexibility. Strength is awesome, but if you haven’t got mobility as well, you are a ticking time bomb for injuries AND you’re wasting a lot of your time trying to increase your weight loads. Improve your ankle and hip mobility? Better deadlifts and squats. Improve your shoulder and thoracic mobility? Better overhead lifting and guess what else? Pull ups!

Here’s some simple tests for you:
1. Standing up with your arms by your sides, try bending your elbow and running the back of your hand up your back, aiming to touch the opposite shoulder blade with your hand. Do it on both sides and have someone take a video. Is there a difference in the two sides?

2. Next, raise your arm straight up above your head alongside your ear and bend at the elbow, so your hand comes down behind your head. Try to touch your opposite shoulder blade again. Repeat on the other side.

3. Put both arms straight up in the air, palms facing forwards. Can your get your arms behind your ears?

4. Sit on the floor, with your knees bent and feet on the ground. Reach your hand behind you as though to support yourself and try to touch your little fingers together. Can you wiggle your hands further away from your butt?

What causes poor shoulder mobility?

For some people, a past injury or musculoskeletal problem may be the obvious cause of poor shoulder mobility and therefore pain when doing pull ups. Dislocation, shoulder impingement, mastectomy, nerve damage and shoulder reconstructions can all impact on shoulder function down the track, especially if good physical therapy is not undertaken during recovery. The great news is that many people with significant shoulder restrictions have made massive improvements years, even decades later with the right exercises and rehabilitation programs.

Rotator cuff injuries and pull ups:

If you encounter pain in the front or outside of your shoulder, it could be a rotator sleeve tear or damage. The ligament situated inside the rotator sleeve in a standout among the most regularly injured ligaments. The rotator sleeve is the protective cover over the shoulder attachment and arm bone framed by a gathering of muscles and ligaments. The acromion ligament, situated between two bones, is effectively squeezed, prompting irritation. This sort of damage is frequently caused by repetitive arm exercises and lifting, particularly when both are finished by lifting your arms over your head. It’s said that roughly that 50 percent of rotator sleeve injuries mend without any interference.

Tendinitis is genuinely well-known issue that can influence about any ligament in the body. Simply tendinitis alludes to an aggravation of the ligament. The biceps ligament is the one most generally influenced because of excessive and repetitive weightlifting. Like rotator sleeve impingement, biceps tendinitis is, for the utmost part, an after effect of the ligament rubbing against bone. In many cases, the pain feels worse when the arm is elevated far from the body or over the head.

How to do pull ups without pain:

If you can find a variation of pull ups that causes you no pain, then it’s probably safe to do so. Obviously run this past a trained professional, but a general rule of thumb, when working around injuries or restrictions is that is it feels ok, it probably is.

Alternate Grip:

Working out pull-ups with neutral grip is termed suitable if one can’t access rotatable handles, rings or TRX straps. This hinders the path of stress concentrating in your elbow which is derived from firm wrists lacking flexibility.

Chin ups are also an alternative movement that targets slightly different muscle groups, but may be able to be performed without discomfort while you work out how to return to pull ups pain free.

Decreased Load:

Consider some good quality resistance bands that your can step in to while you perform pull ups. The bands will assist you by taking some of the load. You can often purchase packs of bands with varied resistance levels to gradually increase your load when ready.

Back to Basics:

This one can be frustrating for those who can already perform a pull up, but have experiences shoulder pain as it is where I suggest beginners start when learning how to do their first proper pull up, BUT, it’s so worth it. Go back to performing a 30 sec dead hang every day for a week. If you’re getting pain from this, then go no further until you’re worked on your shoulder mobility. Then next step from here is a dead hang and then isolated retraction of your shoulder blades, without moving your arms. Check out my articles on pull ups for beginners. Nail the basics before worrying about massive reps.

How to avoid injuring your shoulders doing pulls ups?

Warm up! I know how easy it is to skip the warm up and get straight in to the stuff that actually produces results, but guess what? You aren’t going to be producing many results when you’re injured! Take the time for a decent 5-10 minute cardio to get yourself warm and moving, then a further 10 minutes of mobility work before you get stuck in to your workout. I can’t stress this enough. A few minutes opening up your shoulder and thoracic area before putting it under load will go a long way.

Don’t over train. As much as I love pull ups, I don’t do them every day. Give yourself a rest every other day. A cardio, core or legs session will give your muscle groups a chance to recover and your pull ups will improve faster by allowing your body to rest between sessions. I also recommend alternating between chin ups to pull ups as well to increase the variety and promote recovery.

Check your form. Take a video of yourself or have someone who knows what they’re talking about watch you while you do your pull ups. It may be that something as simple as adjusting to a wider grip solves a lot of your shoulder pain issues. (But you probably need to do some mobility work as well… am I starting to sound repetitive?)

What type of pull-up is preferred for working out your shoulders?

A chin-up is a variation of a pull-up. You should do them both to get a more comprehensive work out, but the chin-up will work out the upper shoulder muscles more than a pull-up, so you will notice results faster with chin-ups. Pull ups target the back muscles more. Remember though, that you want to vary these exercises in order to let the muscles grow and prevent injury.

What is the difference between a pull-up and a chin-up?

pain in shoulder after pull ups

A chin-up is a variation of a pull-up. The main difference between a pull-up and a chin-up is the type of grip used for each. A pull-up requires an overhand grip, where your palms face away from you. Pull-ups work out the muscles near the elbows like the brachialis, muscles on the lower shoulder area like the latissimus dorsi, as well as your biceps.

pull ups vs chin ups

Final verdict

I hope this article has been helpful. The main takeaway I hope to convey here is that pull ups don’t cause shoulder pain. What this exercise does do is highlight underlying shoulder issues when it can’t be performed pain free. A huge percentage of people who experience pain during pull ups have poor shoulder mobility. It’s worth taking time to work on your mobility issues because not only will it reduce your risk of injury, but it will improve your performance more than you might expect! Don’t shy away from pull ups … let them be a tool that shows you where your weaknesses are and grow from that.

how to lose weight quickly without exercise naturally | Work who didn’t like Exercise

There is good information for people who desire to monitor their body weight while not giving up watching television that how to lose weight quickly without exercise naturally. Now there’s a new work out for couch potatoes and people who believe they may be too active to discover time to stay fit.

With time at a premium, quite a few Us citizens are turning to innovative kinds of exercising. In a new survey performed by Harris Interactive for the North American Spine Society. three out of four persons mentioned they used the stairs instead of the elevator at work. 58 percent said they started parking their vehicles far away in parking lots and practically fifty percent claimed walking whilst on the phone.

At the same time, nevertheless, 46 pct. of men and women identified themselves as couch potatoes–a main contributing component to being obese. Many adults point out they have put off working out so that you can perform other activities. for example enjoying television, sleeping in, doing domestic chores or doing work.

Approximately three in 4 individuals state they might workout far more. if they could squeeze it into their everyday routines, nonetheless, and a vast majority of people claim they would exercise far more frequently. if they could do it at home. Among no couch potatoes, eighty pct. would want to get a lot more exercise. but claim they don’t have the time. For that  this article how to lose weight quickly without exercise naturally. A Work Out For People That Do Not Want To Exercise.

Lose weight quickly without exercise naturally Meanwhile,

much more than 4 million Americans suffer disc problems. 1 out of four Americans above 30 can have continuing back agony. and one in fourteen will look for medical care for back or neck discomfort this year. totaling almost 14 million appointments per year. Back agony is the 2nd most common reason that people visit a medical professional. Back and neck ache result in more lost workdays as compared to any other problem. Due to absenteeism, medical and additional relevant costs, the price of back injuries surpasses $eighty billion every year within the United States. Exercising is one particular way to prevent back problems.

Read simple workout bar reviews, push up handles, rowing machine or woman yoga mat/best travel yoga mats.

Which is the reason why it’s significant to locate time to integrate exercising into your regular routine. In addition to things just like climbing stairs and parking farther away. there are several fun methods to make your regular tasks opportunities to exercise:

Here is the exercise you can easily perform.

Feet Alphabet. This exercising can be carried out anyplace you are sitting down, except while driving. It should not be tough to locate a place. Simply write the alphabet inside the air with each of your feet and ankles. You can do the letters in capitals or small letters and, for that matter, in almost any language you might like. Performing this two or three times on every ankle will begin to tone the ankle and sustain or enhance motion.

Performing the Dishes Neck Circles. This work out is easily done while performing the usually fun task of cleaning the dishes. While you are standing there at the sink, gradually move your neck in a clockwise position, attempting to extend the tip of your head out as far as you can. After three or four rotations, repeat the work out in a counter-clockwise position. Remember, these rotations ought to be carried out slowly and gradually and in a pain-free range of motion. In addition to improving the mobility of the neck. these exercises can pass the time of doing dishes. THis is very simple way to lose weight quickly without exercise naturally.

Overhead Laundry Toss. Put the laundry container straight in front of you and have the washer or dryer right behind you. Pick up a piece or 2 of soiled clothes, reach over your head carefully and drop the clothing into the washer. Again, start with dry clothing, then progress to wet clothing from the washer into the dryer and lose weight quickly without exercise naturally.

Remote Wrist Lifts.

This may be completed on any Sunday afternoon while watching multiple football games. Merely take the remote control (use the biggest one you have from the heap of remotes) and. whilst sitting watching your chosen team or movie and with your arm pointing toward the Television. aim the remote at the ceiling, moving your wrist only. Hold it there for 10 seconds, then aim it at the floor, once again only shifting the wrist. Do this 3 to 4 repetitions during every commercial. Be cautious not to inadvertently switch the channel when doing this exercise or it could irritate people who are viewing TV with you.

Now you can easily lose weight quickly without exercise naturally  for People That Do Not Want To Exercise.

Understand The Background pure natural vitamins Now | Natural vitamins In 5 Days

Every one need to know the background pure natural vitamins and for this we covered this article. New research and statements about pure natural vitamins are released every day, and many seem to oppose each other. What does a normal customer really need to know about vitamins?

“The relatively easy response is, not much,” says Thomas, EdD, RD, medical advisor with the Nationwide Institutions of Health Workplace of Nutritional Products. Almost everyone can gain from getting a supplement with calcium mineral because most people don’t get as much as they need through their diet plans — 1,000 mg a day for grownups, improving to 1,200 mg after age 50. Thomas notices that some pure natural vitamins become especially essential at certain periods in a person’s life. Pregnant mothers or women who might become pregnant should be certain to get enough Vitamin B folic acidity, or supplement b folic acidity, a B-complex supplement — 600 models a day, rather than 400. And as you age, you should probably start to take daily supplements serious to get extra B12, he indicates.

“You don’t have to become a professional or understand all the particulars of all the natural vitamins — because you can’t,” contributes Dr. Johnson. There’s simply too much details to try to store in mind.

What you need to do is have a healthy diet, choosing suggested meals in accordance with the USDA recommendations. Because few of us continually eat a well-balanced eating plan, Johnson says getting an over-the-counter multi-vitamin, even a shop product, is a wise decision. “It’s kind of like protection plan plan that includes all your angles,” he describes.

Pure natural vitamins and Healthier Living: Not as Easy as A, B, C

Maintaining a balance of the pure natural vitamins we need is important yet complicated. While natural vitamins work together in one’s whole whole body to ensure our health and fitness. the most apparent being the way vitamin D helps in getting in calcium mineral nutrient. the relationships between healthy products and recommended medications can cause health and fitness problems. For example, calcium mineral nutrient react with some medication, decreasing the body’s ability to process the medication. So whenever your doctor gives you a new prescribed or changes one, it’s important to talk about all of the nutrient and complement items you’re getting to avoid any potential issues.

Source of Vitamin A, B, C

Vitamin A

Vitamin B Vitamin C

Sweet Potato

Beef liver Cantaloupe
Carrots Sardines

Citrus fruits and juices

Dark Leafy Greens

Atlantic mackerel

Kiwi fruit.

Squash (Butternut, Cooked) Lamb


Cos or Romaine Lettuce Wild-caught salmon


Dried Apricots

Nutritional yeast


Vitamins and Healthier Living: Is Taking More Better?

Vitamins and Healthier LivingFor people who have weight loss programs, getting a multi-vitamin according to program recommendations won’t generate a supplement over quantity. But Brown signals, “You run into trouble if you take natural vitamins and items where the quantity is very large.”

Some people take large quantities of items. thousands of times more than the recommended quantity — to cure or avoid diseases or diseases, in effect working with healthy products like medication. “That’s different from getting them to get the recommended quantity,” Brown alerts.

Using supplements as treatment should be done only with a doctor’s assistance, as side effects and problems can and do happen. As an example, Brown points to niacin, or B3, which in very high quantities can damage the liver body organ organ. However, in many cases niacin is a good medication for decreasing stain levels, he adds.

Even some very acquainted advice isn’t yet confirmed medical care idea, Brown notes: “When you look at the use of loads of Vitamin C (to battle colds), the evidence to date is kind of unclean.”

To evaluate any supplement as a treatment, consider one’s whole body of evidence supporting any health and fitness claims and seek information from a pharmacologist, dietitian, or your doctor. “The folks who sell items probably aren’t the best sources,” Brown says.

Vitamin E & Aging Skin

Click image for details

While aging is a natural procedure, the sun, cigarettes and contamination can speed up aging, making your epidermis appear more old and wrinkly and slim. These aging symptoms are generally the cause of improved toxins in the body. Free radicals promote the early malfunction of your epidermis tissues. When you have toxins in your system, anti-oxidants can battle and reduce the consequences of their effect. One effective anti-oxidant can be found in most of your meals — vitamin E.

The sun’s radiation can harm the epidermis, resulting in age spots and facial lines to develop. Vitamin E and vitamin C are regarded to be some of the best anti-oxidant sun harm competitors. A 2001 research released in the “Journal of Skin care Treatment” discovered that epidermis that showed up clearly older had 39 % less vitamin E focused on the skin than younger-skin aging skin. By improving the amount of vitamin E in your diet, you may help to battle aging. Get natural skin.

Healthier Combination

When used in mixture in a sun block, supplement E and supplement C decrease the destructive results of ultra violet B rays. These are the kinds of rays that can sun burn the epidermis, destructive the surface levels of epidermis and leading to upcoming facial lines. The mixture of supplement E and C also decreases the destructive results of cigarettes and ultra violet A rays, also cause facial lines.

How to Get It

If you are prepared to put Vitamin E to work for your skin, you can find it normally in many meals. To fulfill your everyday Vitamin E requirement, consume about 15 mg a day if you are mature than age 15. Foods that contain supplement E consist of nuts. sunflower plant seeds, peanut butter, green spinach, broccoli, kiwifruit, mango and tomato. More is not always better. Taking or taking products of more than 1,000 mg per day can cause negative side effects, such as easy blood loss.

Vitamin E as a Cream

Vitamin E is not only a supplement you can eat.  it’s also a supplement you can implement as a lotion to your epidermis. Natural skin care products, especially skin lotions, are produced with Vitamin E. This is because vitamin E’s qualities can be effective in fixing difficult, dry epidermis that is making you look older. Hope Understand The Background pure natural vitamins Now.

Bayou Fitness Adjustable Dumbbells Reviews | best adjustable dumbbells

Bayou fitness adjustable Dumbbells are one of the most exceptional pieces of exercise equipment that are definitely worth buying in order to make your exercise regimen more complete.  If you’re on the lookout for economical exercise tools that can build some solid muscle or tone a given part of their body, then the right choice is to get dumbbells. The next question on your mind must have been as to which type of dumbbell is the best, is the adjustable or the regular kind of dumbbells?

How to Buy bayou fitness adjustable dumbbells

Best Adjustable Dumbbells – How to find out?

While purchasing a dumbbell set of superior quality, price is not the only factor that has to be considered. You could also check out new brands that offer much better quality from that of the existing one. It is important to first consider the features and benefits provided by the equipment prior to making a purchase, rather than depending on the external looks. Be it any dumbbell set, a cheap one or an expensive one, the most important thing to check out for is its durability, ease-of-use and space saving features. A few other features that determine the quality of an adjustable dumbbell set is to check out for it the grip, locking mechanism, material from which the product is made from.

The Right Choice of Cheap Adjustable Dumbbells

Since adjustable dumbbells are mostly used by weight lifters and bodybuilders, they usually have weights and rods attached to them and one can have the flexibility of increasing or decreasing the weights. In fact, there is no necessity to add or remove any weights. Depending upon your kind of requirements, there is an extensive range of adjustable dumbbells that serve many other purposes such as muscle building, daily exercises and weight training. Therefore, finding the right one that suits your budget and requirement is neither difficult nor challenging. If budget is your priority, the best choice is to go best dumbbells at a cheap price. For this the best guide is to depend upon online reviews and other online sources that show information related to various kinds of dumbbells.

Other consideration

  • Before you purchase any kind of adjustable dumbbells, a number of features are to be considered, out of which the most important factor is safety. This is crucial because you are to lift heavy chunks of metal and you must ensure that the metal discs never get separated from the rod. One must always bear in mind that a dumbbell is more of an asset rather than a liability.
  • Another feature to be considered is whether or not the adjustable dumbbell is space saving. This is vital as storing the dumbbells when not in use can be a pain and also you get to enjoy greater liberty while working out with adjustable dumbbells. The best choice is to buy adjustable dumbbells that offer the largest weight for the minimum size.
  • You must also consider the length of the adjustable dumbbell as in the case of some exercises like overhead presses, the ends of the dumbbells can come quite close to one another with a margin of just a few centimeters.
  • Weight increment is another significant feature. Best choice would be accommodating a set of smaller increments as it is easily adjustable.
  • Ensure that the set of dumbbells you choose is easier to switch plate weights out rapidly, eliminating fuss. One definitely would not like their workout time to be cut down while changing weights at the cost of decreased heart rate and muscles getting cold while working out.
  • Also make sure that there is a durable method to hold on the plates and that they will not wear out six months down the line.

Dependable Sources while Purchasing

While buying a pair of adjustable dumbbells, make sure you have a quick glimpse of all the features such as a comfortable grip, durability, your preferred thickness of handles and an enduring coating. Also it is important that the length and size of the overall apparatus works well for all the exercises. No matter how much money you’re saving, if it is not user-friendly, it remains worthless.

Recommended: Best home workout bar like push up bar, pull up bar, rowing machine, yoga mats

Bayou Fitness Adjustable Dumbbells – best adjustable dumbbell set 2018

Apart from saving space, an adjustable dumbbell set enables you to increase and decrease the weights in seconds and also lets you shift from one exercise to another with relative ease. All you need to do is to simply turn a knob or just slide a pin and then you are all set. One of the most attractive features of adjustable dumbbells is their compactness and the fact that they do not occupy much space as compared to regular weights. There are some which also come with fancy stands so that you can keep things neatly arranged and organized. Following are some of the best adjustable dumbbells that are totally worth it:

  • Bayou Fitness Adjustable Dumbbells

This variety comes in 2 options – a 50lb or 25lb (each side) variant. The adjustments include 5lb increments and there is also an exclusive slide adjustment system, wherein weights can be fixed and removed easily, of course with some practice. Although adjustable dumbbells are said to be pricey, the Bayou Fitness Adjustable Dumbbells are reasonably priced and this is definitely a good option to be considered for those who are conscious about their budget.

  • Universal Power-Pak 445 Adjustable Dumbbells

This variety resembles a piece of equipment of some Sci-Fi movie. It takes quite a while getting used to it but who wants to pay attention to aesthetics while buying dumbbells. The adjustable weights vary from 4lbs up to 45 lbs and all you need to do is to cleverly twist a knob and then the weights are properly adjusted and you’re good to go. It also has comfortable thermoplastic grips and a stylish stand to store those weights.

  • Iron master 75 lb Quick-Lock Adjustable Dumbbells

This variant comes with an included stand and is handy for storing plates when not in use. It is shaped and functions like that of a traditional dumbbell. In order to add or remove plates, all you need to do is to turn the quick release knob. Unlike the power block or bow flex systems that have the plates in place, in this system, one has to manually take off or add the weight plates as and when they are required. It also does not come with an add-on kit.

  • Bow flex Select Tech 1090 Adjustable Dumbbell

This variant adjusts weights ranging from 10lbs to 90lbs at just a turn of a dial. Renowned for quality, the bowflex company is available at a much cheaper price when compared to Power block Elite 90. It is important that one has to take proper care to make sure that the weights are not thrown down on the floor. It is also a much cheaper option that comes with the same convenience and adjustability like that of a high end adjustable dumbbell set.

  • Power Block Elite 90 Adjustable Dumbbell Set

This variant goes from 5 to 90-Pounds per hand, in accurate increments. You can comfortably and quickly shift the weights by sliding them back and forth by means of a simple pin selector. The set can also be expanded to a gigantic 130 pounds per hand if you purchase the additional 8-11 Elite Big Block kit.

Quick features

Product Dimensions

18 x 15 x 10 inches

Shipping Weight

56.1 pounds 

Each 2.5 pound total 8 plates


FREE Shipping


5 to 25 lbs

Type of Adjustable Dumbbells Set

There are three types of dumbbells

  1. Adjustable dumbbells: Generally adjustable dumbbells are made of metal. To help the consumer and provide them an improved grip, their handles feature a cross devise model. The weight plates are easily adjustable at the end of the dumbbells, and are secured for collar or clips. The metal bars of the adjustable dumbbell’s ends are stranded to allow large nuts as collars.

There are a number of varieties of dumbbells easily available in the market. Some may be cheap, some a bit sophisticated and some user friendly. The basic thing is that adjustable dumbbells are highly used by people and are easily adjustable.

The easy to use methods are widely known and this is the reason why many people go for this kind of dumbbells. There are people who believe highly that using the adjustable dumbbells are the most effective way to build muscles. The reason being, that it is immensely comfortable in holding that even if lifted for long hours does not cause harm. The prices of the wonderful dumbbells vary from manufacture to and definitely according to the quality of the dumbbells.


Adjustable dumbbells are effortlessly, used and a user can change the weight or adjust it when he wants to. The maintenance is also very easy and the dumbbells are very handy.

The most vital information is that these adjustable dumbbells are not only used for muscle building but are particularly recommended for weight loss as well. The sophisticated dumbbells helps in compatible add on and have a little storage space capacity. These days the best way of working out at home is to get started with the best pair of adjustable dumbbells. Now you don’t have to think about joining the gym or the time constraint of your busy schedule, it’s just getting started.

The form of exercise with adjustable dumbbells allows you to workout on the upper as well as the lower body.

The kinds of some adjustable dumbbells are:

  1. Blow flex select tech: These types of dumbbells are usually combined with 15 sets of weights hooked on to single use exclusive dial system.
  2. Iron master quick lock dumbbell system dumbbell is the most up-to-date creation of adjustable dumbbells. One can quickly adjust each dumbbell from 5-75 lbs.


We are all at some time in our lifetime looking for direction. Whether it is Physical, Mental, Emotional or Financial direction. By you landing on this page, has just opened another door, allowing you a different point of view. This is a point of view and a method of treatment that has been proven in my practice for over 40 years with thousands of people who became my clients and then friends. Are you one of those people who have been caught by personal neglect, or overindulgence, or ignorance and are now suffering from, or have to care for someone, suffering with totally preventable and/or curable Lifestyle Diseases?

Diseases below like

  • Obesity
  • Type 2 Diabetes
  • Osteoporosis
  • Heart disease
  • Atherosclerosis
  • Blood pressure
  • Chronic Obstructive Pulmonary Disease
  • Asthma
  • Alzheimer’s disease
  • Stroke
  • Old age Dementia
  • Cancer
  • Chronic liver disease or cirrhosis
  • Nephritis or Chronic Renal failure
  • Crohn’s disease
  • Depression
  • Drug addiction… such as recreational as well as prescription drugs and/or alcohol.

Most of these diseases are preventable and/or curable naturally,
without harsh chemical and pharmaceutical drugs.

In 1900, the top three causes of death, worldwide were Influenza/ pneumonia, Tuberculosis, and Diarrhea/enteritis. These accounted for about 60 percent of all deaths. Heart disease was ranked number four and Cancer number eight as far as being the cause of death. Since the 1940s, the majority of deaths have resulted from Heart disease, Cancer, and other lifestyle diseases. By the late 1990s, despite all the “Breakthroughs of modern Medicine, “lifestyle (preventable) diseases, such as Heart disease, Type 2 Diabetes and the different forms of Cancer, now accounts for more than 70 percent of all deaths. Is it time to take an alternative look at your Health and Well-being?

Before, this information and assistance were restricted to people visiting my clinic personally. With the advent of the Internet it is now available to you, right at your computer. The programs and communications are totally interactive.

Our Fitness related article ” best push up bars & best pull up assist bands .

What you can expect from us.

Earning your trust and allowing you to get to know us for what we stand.

  • Honesty and truth in our advice to you
  • Commitment and Dedication to the advancement of Natural Health, without harsh Chemical drugs and Medicine
  • Personal Service regarding your needs
  • Follow through with proven methods, as well as the latest research and support
  • Confidentiality and secure protection of all the information you supply to us.

What we would like to expect from you

Once you have decided to get more specific information, relating to your Health Status and you want to engage our service.

  • Supplying us with all the information relevant to your problem, by completing the Health Assessment Questionnaire.
  • Commitment from you to follow through with the suggestions for the initial period of the treatment (normally three months – 90 days).
  • Keeping track of the development and giving feed back on the progress of the treatment, with honest and truthful notes.

Naturally, all this takes time, so the sooner we start, the quicker we can expect a favorable outcome. Therefore, we invite you now to start the ball rolling, by letting us know you are interested to explore this further.

Body Mass Index (BMI) explained

Body mass index (or BMI) is a tool that is used by Healthcare Providers to indirectly measure the level of body fatness in an individual. Because the calculation requires only two pieces of information, height and weight, it is an inexpensive and easy method to estimate the weight categories that can lead to health problems.

Body Mass Index (BMI)
(Adults over 18 years of age)



Weight Status

BMI Below 18.5 (Men & Women)

Underweight- Less resistance to disease- Reduced stamina

BMI 18.6 to 24.9 (Men & women)


BMI 25.0 to 29.9 (Men & women)

Overweight- Development of diseases

BMI 30.0 and above (Men & Women)

Obese-very dangerous in the long term

Skip The Scale: My 2 Weird and Easy Waist Training Mind Tricks for Getting Those Abs

So I finally got six pack abs. (Forgive the lack of a selfie. Sometimes you’d rather not, y’ know?) with waist training exercises

But I didn’t get there the way I thought I would.

In fact, I felt there were 2 Mental Breakthroughs I used to finally get me there…And they are not what you think.


You’ve probably heard it about every single sport you can imagine: Football, Basketball, Weight Training, Calisthenics, Golf, and Kayaking—heck—it’s probably true for Cheerleaders and Chess players…

“It’s 80 percent mental and 20 percent physical.”

This acknowledges that if you take away all the time training, gathering knowledge and muscle building, most of us were born with the same basic equipment. As Steve Jobs put it (or so I’ve heard), “we’re all born cold, wet and naked.”

It’s what we focus on that changes our actions and define who we are.

Duh, right? So how do we go about changing our lives? We should just focus like crazy on our goals, right?

Yes, and No.


To get a better grasp on what motivates us, helps us change our mindsets—and ultimately our lives, let’s turn to the world of psychology for some answers.

In his well-known book Drive: The Surprising Truth About What Motivates Us, author Dan Pink describes a recent Duke University study that took a look at how a big reward, in this case: money, effected how well people worked on a project.

From “Drive” author Dan Pink:

The “study separated people into three groups with varying levels of…difficulty and assigned small, medium, and large financial rewards.”

When tasks required basic skills, “bonuses were directly related to performance. A larger reward led to better performance.”

However, when tasks got complex and took lots of thinking, “the larger the…reward, the worse the performance.”


When you want something terribly bad, it’s easy to make it your only focus. You obsess over it. You look at your abs every day in the mirror, turning left and right. You grab the fat on your sides and frown.

You feel your tummy whenever you get the chance and swear off any food that seems tasty.

Unfortunately, that laser focus can lead to big discouragement and anger…or you could delude yourself into thinking you made HUGE progress when nothing’s happened.

I’ve done both. But there is a more sane way to chisel your abs and do waist training right

Read more, Best Doorway pull up bar & Rowing machine for whole body and muscles workout.


As we’ve discussed in the past, cutting belly fat is not just about doing crunches ( Iron gym bar help to do better crunches) over and over; nor is proper waist training about starving yourself or taking some ridiculous supplements.

Remember, it’s more of a mental game than putting yourself through physical torture. So see how these tips work out for you:

Waist Training Mind


This is about encouraging your mind and feeling good about your body. After you’ve worked out you look good and feel great, meaning it’s a great time to check in with yourself. You also get the added benefit of knowing that you are positively effecting your health.

Also, and just as important, this avoidance keeps you from blowing up your achievements in your brain and sliding back into fatness. I used to do it all the time.

I would lose some fat and think, “Look at this sexy beast” and then go eat some Cheetos.

No Bueno. Stay working to stay fit.start diet today


This is perhaps the most controversial tip I’ve discovered because for a while I was preaching the gospel of a weekly weigh-in to make sure you are on track. After all, I read about the idea from a Men’s’ Health story way back when.

But I’m guessing if you are at the place where you are starting to think about abs, you aren’t morbidly obese. You want the tight look of a well-trained core, a step above ‘healthy.’

The weight scale is a weird tool. You know it and I know it. Whatever number you read is super-vague anyhow.

Example: Let’s say you forgot to weigh yourself for three weeks (it happens!) and went from 174 pounds to 179 pounds. What does that mean? Are you a fat pig that needs to lay off the peanut butter? Did you just have 1 gluttonous week? Did you gain some muscle?

Unless you seek some professional guidance you won’t know.


As simple as they may sound, I hold these two tricks above as crazy responsible for helping me make the necessary changes to finally achieve a six pack. hope this waist training exercises also help you.

They both allow me to avoid the problem Dan Pink wrote about: placing the anticipation of a reward (getting abs) above performance (eating and working out right). And all without driving myself nuts in the process.