Body by Wright Blog

If you want to GROW you got to ROW – building arm support and good posture with strong Rhomboids

weldonwright — Thu, 13 May 2010 03:34:38 +0000

If you look through the muscle magazines you will see some of the worlds top ranked bodybuilders of the day and yesteryear and you are going to see them in one setting or another doing some form of a rowing exercise. They all do it because it will make you grow more lean muscle mass. Now, before I lose anyone who may be thinking they do not want to grow or get big muscles let me stop here and explain something.

Using the word grow is relative to what you are looking to do. You grow in many ways and the control of what type of muscular growth you get is going to be related to:

What type of moves you use

What you eat

How much you eat

How much weight you use

How you implement your rest

Supplements you take or don’t take

And many other variables, so when you hear the word “grow” don’t start putting up walls and rejecting information. To burn fat, you must first grow some lean muscle mass to burn fat and help keep it off. To get that shapely, toned body you’ve been thinking you would like to have, you will have to grow some lean muscle mass. This is good growth we are talking about. Besides that, many people have been trying to get big bulging muscles for years doing all manner of things and still haven’t arrived. So, getting “too big” is a lot harder than some might think and not something you will need to worry about right now. First, let’s get in shape and or make some progress in our fitness program.

There are many types of rows and many diverse pieces of equipment as well as hand positions, elbow positions, postures and pausing flexes as well as stretches that will make a difference in the development of your back. Let’s get started talking about some of those and what they can do for you.

The Underhand Grip Row is the row of choice when you’re looking to add serious depth to your back. This exercise allows you to squeeze your mid-back and upper back better because you have a slightly greater range of motion. It also really hammers the lower lats, a weak area for most folks.

I like to use one-arm overhand-grip dumbbell rows and they are very effective for what I use them for which is more range of motion and to work in more middle and upper lats and use less biceps in the process. It’s a great finishing exercise. Use a more moderate weight than with some other moves for good clean form. I demonstrate this move in my exercise video today. Don’t get hung up on doing the same things over and over, keep it changing.

Some believe that cable rows are superior for etching detail into your mid-back because of the constant tension, AND it will allow you to build in more detail to the mid-back; I am one of these people. There is one hundred percent tension throughout the move. When you change the grip and/or the bar you use, it will also change the muscular emphasis. If you put a manageable amount of weight on the stack and concentrate fully on squeezing at the end of the move, you’ll notice that with the back and forth motion you get a positive and negative contraction on each rep. Use a wide grip to target the lats and upper back, work on keeping your body upright, squeezing at the top of the move and allowing yourself to get a good, wide stretch at the bottom of the move (watch for the video demonstration of this in the near future).

There are so many variations of the row; honestly a row is a row. But, as I said earlier hand position and equipment used to get the various positions will change the emphasis and effect on the muscle. One very effective and popular row is the T-bar Row where you can use a wide or narrow grip that is know as a neutral grip. When you do not have a lot of equipment at your disposal you can use a bar bell with one end placed in the corner and a close grip handle to wrap underneath the bar to make your own T-bar. With this narrow or neutral grip you target more mid-back, middle lat and rear delt tie in. Try them all so you can see what works best for you. We are all different and respond differently to changing and experimenting. Trying different things and keeping things changing in even the smallest ways will produce noticeable results. When you get into a rut by doing the same things all the time, you will see the hard work you put into your workouts become fruitless.

Over the next couple of weeks I will be showing some of these exercises in my videos and going into some detail about the benefits as well.

Thanks for stopping by Getting Fit the Wright Way again this week!

WW.

Rowing for Stability – Standing Single-Arm Row with Dumbbell

weldonwright — Thu, 13 May 2010 01:02:14 +0000

With a one-arm bent over dumbbell row you will strengthen key rhomboid muscles that support rotation and retraction of the scapula (shoulder blade).

Stabilized Abs and Stronger Inner Thighs

weldonwright — Thu, 06 May 2010 01:51:05 +0000

As you have been reading the last few weeks of my newsletters you see that this is a series of ideas and suggestions for those who are just getting started on a fitness routine later in life.

Remember: no matter what your fitness level happens to be at this time, you can take any of these exercises and tips and modify them to work for you in the beginning, intermediate or advanced levels. It’s all about getting started and sticking with it.

This week we will add another exercise into your walk time. As you are moving along the way in your walk, look for a place to stop that is level and of course safe, if there is a place, if not, then do these as soon as you get back home. If you are in a gym and walking on the treadmill, stop half way into your walk and do the exercises I have shown you. The benefits will speak for themselves.

This week I want you to add this fun exercise – the 90-degree Scissor Leg – it will make you feel like a kid again! As you are lying flat on your back:

Lace your fingers behind your head,
Lift your legs at a 90 degree angle,
Point your toes straight up and
Scissor your legs back and forth 20 times (10 per side).

Each time you will slowly push your knees about two feet apart. Slow and controlled is very important here. If you rush though the move too fast you will lose a portion of the exercise. You move slowly and then you can get in touch with the muscles you are using. If you move too quickly you will have too much downward pressure to stop the move and protect the muscles from injury. Also, it is better to mentally connect with the muscle you are using so you can stretch and flex them more efficiently.

In my video I suggested that you look back the Body by Wright video archives on my www.YouTube.com/bodybywright channel to see some of the exercises I want you to start adding in. The one I suggest this week is the Squat Press (with dumbbells). This will help strengthen your legs, shoulders, and arms PLUS kick up the heart rate and get you breathing harder.

You will see in this week’s video a stretch demonstrated called “the Crisscross”
Sit with your legs crisscrossed in front of you. Keeping your back and upper torso upright and straight, put your right hand on your left knee (or the back of your wrist between the knee and bottom of your thigh) and your left hand as far back behind you as you can. Now, push your upper torso around to the left. Hold for no less than 20 seconds, then switch sides. (Do this stretch two times per side).

Well there you have it. These tips and suggestions can work for you and do wonders for your health and wellness, as well as your longevity and quality of life. As always, it’s never too late to start and it is always too soon to give up and quit. You have to start somewhere and it only gets better!

Thanks for Getting Fit The Wright Way!

This stop on your walk will help tone your abs

weldonwright — Thu, 06 May 2010 00:36:35 +0000

This week we are power walking again and along the way we are stopping to do some ab work. And while you’re at it, throw in the Squat Press I showed you a while back, then resume your walk. Enjoyable, relaxing and fun, and the weather is just right for taking your workout outdoors! Here’s to Getting Fit the Wright Way!

Increase the fire by kicking up the pace and adding conditioning moves

weldonwright — Thu, 29 Apr 2010 03:43:03 +0000

If you have been reading the last couple of newsletters you know I have been talking about helping those who have aged a little and are wanting to start on the road to fitness, feeling better and enjoying the latter years with a higher quality of life. It is never too late to get started and it is always too soon to give up.
This week I want to kick things up a notch or two. One way is to start adding more steps to your 30-minute a day walk. A 30-minute walk will add up to 4000 steps to your day; I would like to help you set a goal of 10,000 steps a day. You may do this by adding 3000 steps per day as you can handle it. Remember, you will have to push yourself because no one else will. To add these extra steps it will take more time, you will also have to pick up the pace to keep the time under control. You will add a half mile per hour to each new 1000 steps. Do this by adding intervals. For 30-60 seconds pick up your pace as fast as you can while still walking and you will experience a faster heart rate and become more winded. This is going to be good in many ways. First and foremost you will be taking more steps in the same or possibly less time. Added benefits will be:

more energy,
Fat burning,
Heart and lung conditioning

All in all you will be slowing down the ravaging of age and be much more fit.

Now, let’s add an exercise or two to this walking routine. Somewhere along the way, during your walk, or as soon as you come back home, or in the gym – add:

3 sets of push-ups I showed you last week to work the chest, arms (triceps) shoulders and core. (Check the chart from last week’s article for how many push-ups you should do for your age group)

Work your abs:

3 sets sit-ups. (Check chart for number of sit-ups)

This part of your program should only take 10-20 minutes max.

Hey Baby, you’re getting better every day as well as staying self sufficient for a lifetime!

Here’s to Getting Fit the Wright Way, Thanks, WW

P.S. Continue to follow the meals I gave you two weeks ago in the post dated April 14, 2010. 

Adding conditioning moves to your daily power walk to stoke your metabolism

weldonwright — Thu, 29 Apr 2010 03:39:34 +0000

The smallest move, the lightest pace is a better start to an exercise program than you might think. This week I am going to demonstrate how you can turn your walk into a WORK OUT by adding just a few extra moves along the path. Adding these simple exercises to your daily walk will increase your fat burn and stoke your metabolism.

What’s good for spirit, soul and body is good for you!

weldonwright — Thu, 22 Apr 2010 04:27:37 +0000

When you think of the things you want to do in your latter years, doing 20 push-ups in 60 seconds probably doesn’t come to mind. I don’t think 20-25 sit-ups will be squeaking onto that bucket list either. I think that might have something to do with the fact that for many of us, sit-ups and push-ups used to be handed out as some kind of punishment from a P. E. teacher or a coach. These exercises may not be the most glamorous in the exercise stable but they sure perform like a thoroughbred on the track of life and staying fit. There are as many benefits to sit-ups & push-ups as there are variations of doing them.

To do more push-ups, you will want to do more sit-ups and vise-versa. Areas of the body strengthened by sit-ups will help give supportive strength to deliver more push-ups and vise-versa.

I mention in my video this week that there have been studies done on multiple age groups and both genders to determine how many push-ups and sit-ups you should be able to do. For those of you who haven’t started your fitness program yet, I’m going to share these numbers with you as a motivation to get going and those who have begun as encouragement not to get discouraged with your abilities or lack of to get your numbers. It will come, and you are headed in the Wright direction to reach them.

Numbers you should be able to do in one minute:

Age: Push-ups Push-ups Sit-ups Sit-ups

MEN WOMEN MEN WOMEN

50-59          15-19    7-10                      20-24          15-19
60-69          10-14                5-10                   15-19            10-14
70-79             6-9                 4-10                     10-14              7-9
80-89            3-5                   2-6                    6-9               4-6

Here are some tests and the optimal numbers you will want to know. Spend the next few weeks getting these tests done and continue to keep up with the daily checklist I gave you in the newsletter on 04-08-10 and the food choices I gave you last week (04-15-10).

Here is your list:

Blood pressure (115/750
Waist size (
HDL level (>45)
LDL level (<100)
TSH (thyroid-stimulating hormone) (<2.5 miu/l)
Fasting blood sugar (<95)
Vitamin D blood level (ideally, >50ng/l)

These tips should help you get a leg up on your age and improve your over-all well-being. Some times just knowing can work wonders.

Don’t forget the forever echoing words of non-other than Hulk Hogan, “Exercise, eat your vitamins, and say your prayers”. These last couple of weeks has reminded me of the importance of Spirit, Soul and Body and for some crazy reason that quote from the Hulk came to mind. Who knows maybe it will speak to you as well.

Thanks for stopping by again this week, WW

Using the Push-up to Stay-up!

weldonwright — Thu, 22 Apr 2010 03:54:15 +0000

Here’s an old standard that everyone dreads – yet it is one of the most beneficial moves you can do. I am going to show you several ways to work yourself back into a real push-up – this will work for any age, any level…let’s have some fun!

Are you interested in a 25% increase in longevity?

weldonwright — Thu, 15 Apr 2010 04:27:08 +0000

I want to start with a little known fact; eating fewer calories could increase your longevity by 25 percent. “How?” you ask. Great question and I’m glad you asked! Eating a little less each day activates your sirtuin gene, which increases the efficiency of your cells and improves your body’s ability to repair itself.

Last week I spoke to you about the results of being 50 plus years of age and not being able to walk a quarter of a mile in 5 minutes – it could increase the risk of death by 25% in the next six years. Well, starting an exercise program can help eliminate that risk. However, some may say “I don’t feel good enough to exercise” and that may be because you are uncomfortable carrying the extra weight and because your body is not repairing from day to day. One way to feel better, improve longevity and quality of life so you are more likely to exercise, may come when you begin to eat less calories, start losing a little weight and begin feeling much more energetic. You then may off set the increased risk of death from being unfit by eating less calories and INCREASE your longevity by 25%.

Today’s media and advertising has become very successful in convincing us that we need to have those big perfect looking meals with three large courses PLUS desert – you know, like momma used to make. Whether it is on a billboard, in TV ads, a magazine, or just looking at some of the menus in a restaurant, they all show us the big meals with enough food to feed two or three people. We all buy into it from time to time. It usually happens when we have had a very busy day with little time to eat correctly. We get to our favorite eatery and see all of these great pictures on the menu and think we have to order what they are selling instead of having them bring what we know we need. And, they will almost always bring what you want. You don’t have to order the way it is on the menu.

With that said, let’s take a look at some things we can do to change our eating habits in a very painless way. I want to give you some ideas in categories of breakfast, snacks, lunch and dinner.

When you finish your last meal or healthy snack at night you start a fast (no more eating) until morning. When you wake up in the morning you break your fast. (What a clever name). Try one of these ideas for each meal per day and mix them up so you don’t get bored. I will give you three possible choices per mealtime. Chose one per meal and spread these meals out every 2 1/2 hrs. to 3 hrs.

Breakfast:

Oatmeal (the real old fashion kind) uncooked with vanilla protein powder and mix it up in water. Add a piece of your favorite fruit. How about an apple? Eat it like cold cereal or put it in the blender!
Egg-white omelet or egg-white sandwich. Look back a few months into my blogs and you will find the recipe with all of the nutritional facts as well. Use Whole Wheat toast with no hydrogenated or partially hydrogenated oils.
Non-fat milk with high fiber cereal, add a banana.

Snack # 1:

Three tablespoons of almonds and an apple
½ cup of whole-grain cereal mixed with ¼ cup of almonds (dry)
Slice strawberries with a non-fat yogurt

Lunch:

Grilled chicken breast salad and maybe a small whole-grain roll
Veggie burgers on whole-wheat bun with lettuce, tomatoes, and mustard or eat with a salad (on salads, do not pour your dressings on top. Put on the side and lightly dip)
Tuna fish with a tablespoon of Balsamic Vinegar and olive oil dressing and low sodium whole wheat crackers

Snack # 2:

All Natural Peanut Butter with a sliced apple
Low-fat cottage cheese with 1 cup of grapes
Non-fat yogurt and walnuts

Dinner:

5 ounce salmon; 1 cup steamed broccoli; ½ cup of brown rice
Grilled chicken breast with fresh green beans and toasted almonds and onions
Ground low-fat turkey meat with taco seasoning and make a taco salad

Snack # 3:

1 cup blueberries
1 small apple
1 small clementine

Hunger is driven in part by the hormone ghrelin. By eating regularly throughout the day, your levels of ghrelin stay under control, so you are never tempted to over eat. You will want to keep each one of these meals and snack at around 300 calories or less. Also a good tip for keeping your calories under control is to never drink your calories. Like sodas, high calorie energy drinks, liquor and beer, sweet tea and other sweet drinks.

Remember, the best sports drink is still crystal clear and refreshing water. If you are not going to be out in the heat for long periods at a time you don’t even need things like Gator Aid and other high calorie and sodium drinks.

That’s all I have for you this week. I hope this has helped you and will continue to bring you closer to your fitness goals.

Thanks for stopping by, please add your comments and let me know how this is working for you.

Getting Fit the Wright Way – Stretching for Stress Relief

weldonwright — Thu, 15 Apr 2010 03:23:57 +0000

This week I want to share a few easy stretches that will help relieve stress when you get stiff from travel or sitting too long. A little bit goes a long way!