Crunches vs Sit Ups

Crunches vs Sit Ups: which Should you do? Which exercise is better for weight loss, muscle growth, and strength? This article discusses some of the differences between these two types of activities related to health and fitness.  Fitness Hack Truth – Just Do 100 Sit Ups A Day?

Crunches vs Sit Ups Comparison

Sit Ups

Sit-ups focus on flexion and extension of the spine, while crunches use rotational movements. Sit-ups have been shown to have a greater impact on abdominal muscles than crunches since they use heavier weights than crunches. However, some researchers argue that the two exercises influence hip flexor muscles differently. It’s essential to recognize that abdominal muscles are just part of the larger musculature system.

A sit-up is a basic chest press in which you support your body weight on your hands and extend your legs straight out behind you, then lower yourself back to the floor with half or the full range of motion (depending on how you perform them) by flexing and extending at your hips. Chest presses with heavy weights or where your feet are on the floor are good for increasing the strength of your chest muscles.

When performed correctly, sit-ups are effective for people with a long back who may have difficulty with hip flexion because of the laws of leverage. The lower part of your hips has to move forward to perform sit-ups. This can negatively affect the joints and muscles in your abs if you rely on it heavily. Therefore many fitness experts suggest using a chair for sit-ups as it helps support your weight and prevents the bad form from occurring due to longer lever effects at the hips.


On the other hand, crunches are a combination of rotational and flexion and extension movements of the spine that focus more on the abdominal muscles. Crunches involve flexion and extension of your trunk and rotation around your neck and shoulders. Both exercises effectively strengthen abs, though abdominal muscles may be targeted in different ways as described below.

Crunches, however, may be more effective for people with short torsos, as this exercise is more controlled and allows for better flexion at the hips. This is because you rest your entire body weight on your feet and can pull up further at the hips than with sit-ups. Crunches are also easier for people with shorter arms than sit-ups, which require people to hold their hands underneath their backs or around their heads to perform them.

The more you lift your legs during crunches, the greater the stress on the hip flexor muscles. The hip flexor muscles help support our movements and keep our hips mobile. If these muscles are overworked or injured from exercises like crunches, it may impair your ability to move and cause chronic pain or other injuries in your body.

Sit Ups vs Crunches – Muscle Targeting

Sit-ups target smaller abdominal muscles than crunches. This lets more weight to be lifted with sit-ups, which can help increase the strength of your abdominal muscles. Crunches are easier for people with short torsos to perform.  Also, crunches may be better for people with shorter arms than sit-ups, which require longer lever arms at the shoulders and elbows. This exercise focuses on flexion and extension of your spine rather than rotation, making it good for stability in your trunk.

4 Best Sit Up Alternatives and How To Do Them

There are a number of sit up and crunches variations.  Below are four of the best sit up alternatives and how to do them.

1. Roman chair sit-ups

Roman chair sit-ups is a form of sit-ups in which you lift your torso up from a Roman chair. It’s a simple and effective way of increasing the intensity of your abdominal muscles and improve your upper and lower back strength, core stability, and strength.

How To Do

Place your hands behind your head with elbows pointed out and shoulder-width apart. Place your feet on the exercise ball with both legs stepping out with one foot at a time. Position the ball so that it is under the arch of each foot or flat on the floor. Make sure that you are tall enough to sit up completely without touching your back to a wall. Place your arms close to your sides with elbows bent at 90 degrees for a variation.

2. Decline sit-ups

Decline sit-ups, also called decline pushups or crunches, involve hanging from a bar over a decline bench. You can perform decline exercise with your feet firmly planted on the floor or with your feet elevated on an exercise ball. When performing decline sit-ups, make sure to maintain proper form and use a bench at least 18 inches high so that you don’t hit your head on the bottom of the bench when in the down position.

How To Do

Lie on a decline bench and place your hands shoulder-width apart a little closer than shoulder-width apart.

Position your feet on the floor, or place them on an exercise ball like traditional sit-ups. When you reach down to grab your knee, you are not bending at the waist and keeping a slight arch in your back throughout the movement, but instead reaching with an overhead reach (picture standing up in a squat position until your arms are extended overhead). As you return to the start position, make sure not to let your back arch.

3. Butterfly sit-ups

Butterfly sit-ups focus on your chest and triceps. These sit-ups are performed in the same position as traditional sit-ups, lying face down.  But, instead of placing your hands behind your head, you place them across your chest. Using either a decline bench or an exercise ball, you can perform this exercise.

How To Do

Lie on a decline bench or exercise ball so that your feet are flat on the floor. Place your hands across your chest. Perform sit-ups as you would normally, but instead of having your hands behind your head, try to reach your hands up toward the ceiling.

4. Weighted Sit-ups

Weighted sit-ups are performed in the same position as standard sit-ups, but the weight is placed between your legs. The goal is to lift your body from the decline bench with a straight back. Keep your shoulders down and your abs contracted as you lift yourself up.

How To Do

Lie on a decline bench or exercise ball with upper-body support underneath you for safety. Place your hands behind your head with elbows pointed out and shoulder-width apart. Place a weight plate between your feet. Perform sit-ups as you would normally, but instead of having your hands behind your head, try to reach your hands up toward the ceiling and lift yourself up using only your abs.



The more you pay attention to your body and how you treat it, the better off you are. Treating yourself to the gifts of fitness and nutrition and loving your body enough to honor it with these things will make a difference in how you feel about yourself. To succeed in health and fitness journey, one must first love themselves fully, beginning with taking care of yourself.


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100 Sit Ups A Day

Sits ups are one of the best exercises you can do at home to build your abs.   You may hear people tell you, “just do 100 sit ups a day and you’ll start seeing results in no time.”  Well, sit sups are an very simple exercise with numerous benefits.  But, simply doing 100 sit ups a day is not the best way to lose belly fat. In fact, you could be wasting your time.  Even done correctly, each sit up only burns about a half a calorie.  If 100 sit ups a day isn’t the best method for losing weight, how long will it take me to lose 20 pounds?

Sit-ups work all of the muscles in your body, and they build up strength over time by forcing you to use all of your muscles multiple times a day.  However, sit ups can aid in toning your abs when paired with cardio and a proper diet.  Like most exercises, intensity is key to getting the most out of your sit-ups.   It’s not just about how many sit-ups you do each day but also the quality of your movements. Repetition is essential, but so is the range of motion and speed at which you move. Finally, it’s important to be consistent in order to see results.

The “perfect” sit up should involve you lying on your back with your knees bent and feet flat on the floor. Your arms should be crossed across your chest as you lift your upper body towards your knees and then slowly lower yourself back down again.

What Muscles Do Sit Ups Work

The primary muscle that the sit-up targets is the rectus abdominis, which runs vertically along each side of the abdomen between the pelvis and sternum.  The transverse abdominis, which wraps horizontally around the sides of the pelvis, contracts during a sit-up to stabilize the torso as you lift your head and shoulders off the ground. Sit-ups also work several other muscles in your core, including your obliques, hip flexors, and erector spinae.

Do Sit Ups Burn Belly Fat?

The answer to this question isn’t so simple. Yes, sit-ups can help you burn belly fat, but not as much as cardio exercises or a combination of both cardio exercises and resistance training.  Sit-ups are effective because they target your abdominal muscles. However, this doesn’t mean they’ll help you lose weight in the stomach area. They also won’t help you get immediate results like any other workout.  The best way to get rid of belly fat is by eating a healthy diet and exercising regularly. While sit-ups don’t directly target belly fat, they do build muscle and strengthen your core.  If your goal is to lose weight and burn belly fat, doing sit-ups may be a part of your plan, but make sure that it’s just one part – along with other physical activity and a healthy diet.

How Many Sit Ups a Day?

To determine how many sit-ups are right for you, take your weight in pounds divided by two and round up to the next whole number. Multiply this number by 4; that’s the number of sit-ups you should do each day. As long as you’re not overdoing it and doing more than four sets per day, this figure gives you both a good workout and plenty of rest days between workouts to recover.

However, If you’re just starting out, start with fewer repetitions. As your body gets used to the exercise, you can add more repetitions until you get to a point where doing more than 100 sit-ups a day is too much. In the fitness industry, this is otherwise also known as progressive overload.


In conclusion, sit-ups are great for both muscle gain and fat loss. Regardless of your fitness goals, you may do sit-ups individually or as part of your workout routine. They work your upper body, which is the most popular area of muscle to tone.  They’re a relatively straightforward exercise and can be done anywhere. The exact number of sit-ups you should do per day depends on your goals and the type of sit-ups you’re doing.  Don’t worry about it if you can’t complete the entire set of 100 sit-ups at once. Remember that it’s not just exercise that will tone your abs, but this also goes for a balanced diet. Incorporating more protein, vegetables, and fruits into your meals can reduce your calorie intake while keeping you full for longer periods.


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How Long Does it Take to Enter Ketosis?

It can take anywhere from a few hours up to three days for your body to enter ketosis. It is important to note, though, that the exact time that it takes to enter ketosis is highly dependent on the individual.

Most people who are looking to enter ketosis want to do so as quickly and efficiently as possible, but getting there is dependent on each individuals fitness levels and body metabolism rates. What determines how long it takes to get into ketosis is your starting point and what your end goal is. If you are trying to lose weight or lose body fat, then it will take some time for your body to enter ketosis. If you’re trying to gain weight, then a shorter period will be necessary.

Before looking at how long it takes in general, a little background information is needed. As mentioned previously, there are two types of fat storage: white and brown adipose tissue (BAT). White fat is the portion of fat cells found in areas relatively protected. Brown fat is the metabolically active portion of fat cells, and it can produce heat.

Measuring Ketone Levels

White fat is where you keep most of the stored body fat.  Brown fat, on the other hand, has little blood flow and can therefore produce heat more easily. Brown fat has been shown to increase in size when there’s no caloric intake and decrease when calories are being consumed. This can be seen as an indicator that one is entering ketosis.

The method that most people use to see whether they’re in ketosis is by measuring their ketone levels using a blood testing device, such as a Precision Xtra or a Keto Mojo. This method is considered to be highly accurate since you can easily and quickly measure the levels of beta-hydroxybutyrate (BHB) and acetoacetate (ACA) in your blood. These two compounds are the primary ketones found in the human body. A high BHB level indicates that your liver is making ketones to use as energy, while an increased ACA level indicates that your body is breaking down fat for energy.

One of the main ways that people test their ketone levels is to use a blood-testing device. These devices measure the ketones in your bloodstream, which will result in a value that is usually expressed as nanograms per microliter (ng/mL). The unit of measurement for these devices is in comparison to a reference range, and the higher or lower than that range it falls means that you’re breaking into ketosis. Depending on where you are in the country, your local city or county public health department or public health agency may offer a free glucose tolerance test for assessing general diabetes.

Ketone Meter

One of the most popular devices that people use to measure ketone levels is a ketone meter. These meters can purchased online or at a local nutrition store. This handheld device is similar to a pH indicator or litmus paper in that it changes color depending on your acidity. It measures your concentration levels and will indicate whether you are in the range for entering ketosis. These devices are effective for some people, but for others, their method of use can lead to inaccurate measurements.

Factors That Affect Entering Ketosis


Knowing how long it takes to enter ketosis can be beneficial if you’re looking to follow a ketogenic diet. However, this information is also relevant if you’re trying to learn more about the effects of dieting and nutrition in general. There are several reasons that your body may not enter ketosis as quickly as you’d like, including:

Too Much Fat Consumption

To enter ketosis, it is recommended that your intake of dietary fat should be around 60-70%. If your fat consumption is any higher than this, then it will take longer for your body to enter ketosis.

Excess Alcohol Use

It has been shown through research that if you consume a lot of alcohol while on the ketogenic diet, it can take longer to enter ketosis. Consuming excess alcohol may stop you from entering ketosis entirely.

4 Ways To Get Into Ketosis Faster

If you find that your body is not entering ketosis as quickly as you’d like, then there are a few things that you can do to speed up the process. These things include:

Reduce Caloric Intake

To enter ketosis, it is recommended that your daily caloric intake should be around 1,200-1,600 calories.  For many people, this is accomplished by simply reducing your daily caloric intake by 5-10%

Increasing your intake of MCTs

MCTs, or medium-chain triglycerides, is the type of fat found in coconut oil. A study conducted on athletes showed that taking a dose of MCTs before exercise can increase your ketone levels within an hour.  Also, they help you to enter ketosis faster after you’ve finished exercising.

Increasing your exercise intensity

If you’re not exercising very intensely regularly, it can be hard to enter ketosis. Increasing the intensity of your workouts will help you to enter ketosis even faster.

Eating more fiber

Fiber is an important part of the ketogenic diet and should be included in your daily intake of food. Additionally, fiber helps keep your digestive system in good working order.  Supplements, raw vegetables and fruit encourages proper digestion.  Finally, consistently following a health diet will keep your body in optimal working order.


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How Long Does Pre Workout Last?

One of the most common questions we often hear from home gym enthusiasts is how long does pre workout last?  How long pre workout will last depends on the ingredients used in the supplement. On average, pre workouts last between 2-3 hours.  Therefore, if and when you need to boost your energy, you can take pre-workout supplements to help you “survive” your training, and even keep you energized much longer after.  However, if you find yourself still feeling amped several hours later, you might consider taking a smaller dose in your next training session.

For gym enthusiasts and athletes, you might have heard that pre-workouts are just as important as the actual workout session. Well that may not always be the case.  Think of pre-workout as you adding fuel to your body allowing it to handle the upcoming training with ease.  If your body lacks the energy it needs, you might not burn as many calories, build muscles, or achieve any of your workout goals.  Before jumping into the pre workout supplement world, check out the information here and choose the avenue that is best for you and your workout goals.  Consult a trained medical professional if you aren’t sure about how your body will react.

What Does Pre Workout Do?

Like most supplements, pre-workouts are considered dietary supplements created to boost your workout.  These supplements are loaded with L-citrulline, caffeine or protein, and beta-alanine to increase your energy levels.  This extra energy will enhance your workout capacity and help you stay focused for overall improved performance.

Most pre-workouts come in powder form, although some are in form of pills, while others are bottled/canned drinks. If you’re using powder, you will have to mix it either in juice or water. Pills/capsules are taken with water or juice. Canned drinks are ready for use.

How Long Does It Take For Pre Workout To Kick In?

When it comes to pre-workouts, proper timing is everything. Take them too early and you will miss their benefits during a workout. Take them too late, and you might spend most of the night awake.  Therefore, the best time to take your pre-workouts is 20-30 minutes before your workout session. According to health experts, this is the approximate amount of time it takes for nutrients to be absorbed into your body after meals.

Benefits of Pre Workout

The pre workout benefits are dependent on the various ingredients available in your supplement.

For example, if your pre-workout contains caffeine, it will help you stay focused by increasing your energy levels. The creatine/ beta-alanine component helps increase performance, so you can handle demanding activities. Any form of protein helps to build muscle, while L-citrulline increases blood flow to/from the veins.

There are many other ingredients to look out for on the pre-workout list. You will also need to find the right dose per serving.  When adding a supplement to your routine, follow the directions on the packaging carefully.  Now isn’t the time to start mixing and matching or changing the amount of supplement you ingest.  Wait until you have a better understanding of how your body reacts to a pre workout supplement before you alter the recommended dose.

Dangers of Pre Workout

Some pre-workouts have side effects. Side effects will also vary from person to person, and the ingredients used.  For instance, if you have a heart or high blood pressure condition, you should avoid supplements with arginine, caffeine, and L-citrulline. This is because they increase the blood flow into/from blood veins, causing the veins to narrow in the process.

Some other minor side effects of taking pre-workouts include headaches, overstimulation, feeling jittery, and insomnia. Generally, these side effects are resolved by drinking enough water. However, if the symptoms persist, consider lowering your dose, or changing to other types of pre-workouts.

Always remember, pre-workouts should support you and not drain you! Prior to taking any supplements, you should first consult your physician.  You work out to get healthy, not endanger yourself.  Be safe and choose your supplements carefully.

5 Top Pre Workout Supplements

Total War PreWorkout

  • 350mg Caffeine
  • 3.2g Beta Alanine
  • 1g Agmatine Sulfate
  • 6g Citrulline Malate

Lit PreWorkout

  • 250mg Caffeine
  • 1.5g Creatine
  • 3.2g Carnosyn Beta-Alanine

Bucked Up PreWorkout

  • Keto / Paleo Friendly
  • Creatine Free
  • Zero Sugar
  • Zero Calorie – GMP Certified

Alani Nu PreWorkout

  • 200 mg of caffeine to provide energy during workouts and training sessions, and with 1.6G of beta-alanine, 6G of citrulline, 500mg of L-Tyrosine to support your goals
  • 100% transparent ingredients 
  • Multiple flavors available, all packed with the nutrients you need; no fillers
  • Product is “banned substance tested” and is manufactured in a GMP (Good Manufacturing Practice) compliant facility. 

Dark Energy PreWorkout

Dark Energy is one of those supplements you need to be cautious of.  Several years ago, the DA banned Dark Energy  because it contains 1.3-dimethylamylamine, otherwise known as DMAA. DMAA is an amphetamine derivative that could be unsafe.

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5 Best Muscle Recovery Supplements

Your body needs time to rest and repair the damage done from strenuous fitness training. Muscle recovery supplements can help your body make the most out of downtime reduce soreness and inflammation. When you want to push through grueling training days to keep getting results, adding supplements can be a solid solution.  

How Do Muscle Recovery Supplements Work?

Supplements work by delivering minerals and nutrients to combat inflammation, increase protein synthesis, provide fast-digesting carbs, add volume to your muscle cells, and regenerate ATP (energy). In turn, you can see better performance in the gym, increased muscle mass, blood flow, and endurance levels.

One of the most important aspects of recovery supplementation, aside from delivering key micronutrients, is making sure the supplements are easily digestible.  Digestion is key to your body achieving maximum absorption. It’s pointless spending money on something to aid recovery if your body can’t digest it well.  Alternatively, it seems counterproductive if the supplements leave you feeling bloated or sluggish afterward. If you’re not digesting it, you’re not getting your money’s worth.

Are Supplements Safe To Use?

There will always be controversy over whether a supplement is deemed safe. It’s important that you research the company you are purchasing from and the standards that they value. You’ll want to make sure your receiving quality products with the best ingredients you can afford. Some companies pack their products with fillers like silicon dioxide and vegetable gum or animal by-products like duck feathers.

You’ll want to know what their manufacturing process is and what kind of facility they manufacture it in. Some of the more reputable companies take pride in their procedure and share videos of the process they use on YouTube and their social media pages. Poor manufacturing conditions can cause product contamination. When you’re tempted to save money on certain supplements remember that the quality of the ingredients and manufacturing process are figured into the cost. Make sure the brand you are selecting aligns with the type of quality you are searching for.


5 Best Supplements for Muscle Recovery

1. Hydra-Charge from Kaged Muscle 

Provides you with 5 essential electrolytes, sodium, magnesium, phosphorous, calcium, and potassium. Provides anti-oxidant support with their SPECTRA blend, consisting of herbs, fruits, and vegetables. Your body can not recover if it’s not properly hydrated. Hydration is responsible for all cellular activity, optimal organ function, and circulation. You can drink on this throughout the day for anabolic effects.

2. Orgain Organic Protein Powder

This is a pea/rice protein powder that has excellent absorption and digestive properties. Some people may experience bloating, painful gas, and cramping when taking whey or casein products and this makes a great substitute. This holds especially true for people with autoimmune diseases, poor gut health like SIBO, or histamine intolerances.

3. BCAA from 1st Phorm

This product is loaded with amino acids and vitamins that are easily absorbed. In order to get the most absorption possible from certain vitamins, it helps if the vitamin has been methylated in the formula. Methylation activity is responsible for several functions in the body in correlation with the nervous, immune, and cardiovascular systems. It can be on the lower end if you suffer from adrenal fatigue, thyroid issues, depression, anxiety, IBS, and poor sleep. Finding a BCAA formula where their ingredients have already been methylated means you’re more likely to get the full benefits.

4. GNC AMP Creatine HCl 189

Creatine is arguably the most controversial supplement on the market. Our bodies actually produce a steady supply of creatine all on their own but the bigger you get the more you’ll need and the body can’t always keep up with that demand. By adding a supplement like this you’ll see improved performance and recovery times because it will keep your creatine levels high and your muscles full. This brand actually has some impressive double-blind studies, meaning neither the scientists conducting the study nor the participants knew who was in the control group versus the test group. You can view those results on the description page at this link

5. PhytoMulti by Metagenics

This is probably not the supplement that comes to mind when you think of muscle recovery but it is possibly the most important. One look at the ingredient profile and you will notice it’s loaded with micronutrients and they are of the best quality. This is actually Practitioner Exclusive – meaning you’ll need a Practitioner from their network to order it for you, or you can dig around on the internet and find third-party suppliers. This supplement is loaded with the best organic fruits, vegetables, and herbs your body could ask for. It’s made for digestion and comes from one of the most reputable companies in the industry.

Supplement Ingredient Warnings

Look on the packaging for certifications like BSCG, NSF, and USP.  These certifications likely mean there are no banned substances in the product and they contain exactly what the label lists. Be aware of any substances you can’t take such as alfalfa for autoimmune conditions like lupus, IGF-1 for military and DoD personnel, and banned substances by certain bodybuilding and powerlifting federations. Notice any added stimulants that you may not want. Some people have increased sensitivity to certain stimulants resulting in headaches and nervousness. Know what you can take and be sure to read the labels.

Everyone evaluates their must-have supplement list differently. The important thing to consider is that it’s a well-rounded list and you cover all your bases. You push yourself to your limits in training and your body needs recovery supplements with quality ingredients from a trusted source so you can get back to the grind.


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Weider Home Gym

Let’s be honest, when you search for home gyms in Amazon, the Weider Home Gym looks like every other piece of equipment.  But, when you take a closer look at the options, the Weider product line starts to look more enticing.  Luckily, your friends at did all the dirty work, completed the research and published this article.  Let’s dive in!

Weider Home Gym 2980 X

The Weider Home Gym 2980 X is a six station system made out of durable steel tubes.  It has an 80 lb. vinyl weight stack with a 300 lb. weight capacity and up to 214 lbs. of total resistance.  The innovative pulley system allows the home gym to become a total body training beast. The durable construction along with the fluid motion of the pulley allows you to train anything from your chest and back to shoulders and arms.  The flexibility offered by the 2980 X is something to take note of: you have complete control over your workout.

If home gyms aren’t your thing or you can’t afford one just yet, check out our reviews of the P90X Chest and BackBack and Biceps, and  Shoulders and Arms Workout series.

Because you can easily work every major muscle group, the Weider home gym means you get the most efficient use of your workout time (hey, the free exercise chart included with the package helps a little too!) while also getting the best bang for your buck.  Oh, by the way, the leg developer extension ensures you never miss leg day!

weider home gym


The Fine Print (Technical Specs)


  • Length: 65 inches, Width: 37 inches, Height: 76 inches
  • Item Weight ‎180 Pounds
  • Model Name ‎WESY1938


  • 80 lb vinyl Weight Stack
  • Chest Fly System
  • Four Roll Leg Developer
  • Cable-pulley system provides up to 214 lbs of resistance.
  • Vinyl Sewn Seat for easy cleaning
  • Preacher Pad
  • Ankle strap with handle.
  • Exercise chart.

Assembly – You’ve Been Warned:

You do need to assemble the Weider Home Gym 2980 X yourself.  While there aren’t a large number of individual components, there are a loft of nuts and bolts used for assembly (there better be – this thing is built to last).  The package does include a 33-step manual that will walk you through assembly.  With a few wrenches, screwdrivers (flathead and Philips) and some determination, the assembly process should be pretty quick (re: a couple hours). Verdict

The Weider Home Gym packs a lot of punch in this price range.  It’s small space means that you get set up quickly and not have to remodel an entire room if you don’t want to.  Quality competitors in this category are $100-$300 higher than this machine.  Having six unique stations provides versatility extremely hard to find in this price range.  It’s solid construction will make your friends think you paid double.

Now to be fair, you aren’t going to be posting insane deadlifts on YouTube with this machine.  The relatively low weight stakc limit doesn’t really allow for it.  If you are a bigger guy or gal, this machine may be a little less than ideal.  The small footprint of the machine is the hinderance to those of bigger ilk.  The machine itself is pretty heavy weighing in at just under 200 lbs, but at the end of the day, your there to gain muscle and strength so these machines really don’t need to be feather light.

Your bang for buck with this home gym is exceptional.

Complementary Products

The Weider Power Tower is the prefect machine for push-up, dips, knee-raise and pull-ups.  This product also includes How to Strength Train with iFIT; and on-demand trainer-led workout platform.  (Weight capacity is 300 lbs).


Real Ketones allow you to enter ketosis quicker and without the keto flu symptoms.  Check out our Real Ketones Review.


Ladies, if you are looking for a protein powder designed for you, you need to head to our Tone It Up Protein Review.



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P90X Shoulders and Arms Workout

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The P90X shoulders and arms routine is one of the more popular workout routines.  But, why does the P90X system work?  To understand why it works, we should take a look at the benefits of shoulders and arms workouts.  Building and toning up your shoulders and arms can provide a more muscular and defined look, which may catch the attention of that special somebody or draw in new people to you. You can even tone them down for everyday use to avoid looking bulky in your clothes. Shoulders are very important when it comes to maintaining proper posture, too.

Shoulders and arms are some of the most simple to build muscle on. Some people may go their whole lives without exercising them, while others focus on these areas than others. Shoulders and arms workouts with a shoulder press or even just a curl can be very beneficial for reaching a goal physique. In this article, we’ll discuss the benefits, examples, and importance of working out both the shoulders and arms.

Six Benefits of Shoulders and Arms Workouts

Toned and built-up shoulders and arms will provide a more muscular and defined look. Exercising these two areas will help with maintaining proper posture as well. Here are some of the benefits of arm and shoulder workouts.

1. Increase Endurance and Stamina

Exercising the shoulders and arms will increase the oxygen supply of your heart. This also increases blood flow, allowing your muscles to breathe better and not tire as easily. The muscles will also get stronger from the increased blood flow, allowing you to continue exercises for a longer period. Stamina can also increase from toned muscles, allowing you to work out for a longer length of time.

2. Better Posture

Working out the shoulders and arms can help improve your posture by strengthening these areas. You’ll be able to maintain good standing and sitting posture with a stronger upper half. This will not only look neater but also help you avoid any back, shoulder, or neck pains that would come from bad posture. The workouts can also fix any previous pains that would’ve come from poor posture.

3. May Help You Look Better On Clothes

Having toned and shaped shoulders and arms can make wearing certain clothes more comfortable. The muscles make it easier to wear whatever you wish and create a more defined look for others to notice. They can also make your waist look smaller, which is always a plus.

4. Helps with Everyday Activities

Having stronger shoulders and arms means you won’t tire as quickly when carrying groceries or doing other household tasks. It helps lessen the risk of any future pains that would’ve come from performing these activities. These areas will also handle the tasks better, making them less prone to getting hurt.

5. Look More Attractive

Toned and defined muscles are always attractive, whether they are big or small. Your shoulders and arms are visible regardless of what you wear, so using these exercises can make you more appealing to others around you. What girl doesn’t want a guy with pumped-up arms rather than one that’s scrawny?

6. Better Health

Having proper posture, stronger bones, and better endurance are signs of healthy bodies. Your heart is also stronger from working out your upper body, which reduces the risk of getting sick very often. These areas will be able to fight off viruses that could’ve taken hold. You’ll also improve your oxygen intake, allowing you to breathe better and even exercise longer.

Why Work Out Shoulders and Arms Together

The Two Areas Tend to Work Together

Working out your arms and shoulders forces them to work together. These areas are directly attached, so it’s only natural that they have a solid connection to exercise. Both will get the same benefits from the workout, making working out both easier since you can combine several exercises at once.

Can Do More at Once

Combining shoulder and arm workouts can reduce the number of exercises needed to complete a full workout. These areas are close together to work out with similar or even the same types of routines. Doing several different exercises for these areas will take more time and use up more equipment than necessary.

Gain Faster Results

Working out both muscles at once covers them in one quick routine rather than two separate ones. This saves you time, allowing you to gain results sooner than what would’ve been expected without combining workouts. The combined effort allows for better flow, creating an easier workout that could improve your overall strength much faster than using single-body part exercises independently.

P90X Shoulders and Arms Workout

Group 1

  • Alternating Shoulder Press
  • In & Out Bicep Curl
  • Two-Arm Triceps Kickback

Group 2

  • Deep Swimmer’s Press
  • Full Supination Concentration Curl
  • Chair Dip

Group 3

  • Upright Row
  • Static Arm Curl
  • Flip-Grip Twist Triceps Kickback

Group 4

  • Seated Two-Angle Shoulder Fly
  • Crouching Cohen Curl
  • Lying-Down Triceps Extension

Group 5

  • In & Out Straight-Arm Shoulder Fly
  • Congdon Curl
  • Side Tri-Rise

5 Alternative Shoulders and Arms Workouts

If you are looking for some examples of arm and shoulder workouts, here are some of the workouts for arm and shoulder.


Pushups help strengthen triceps and pectoral muscles. This workout can be done by anyone regardless of fitness level. Start by lying on the ground with your face facing down. Place hands at shoulder width to support your body. Start by lowering yourself to the ground, bending elbows behind you. Once the chest almost touches the floor, push back up and repeat for the desired number of reps.

Dumbbell Shoulder Press

Dumbbell shoulder press help strengthen the triceps, deltoids, and trapezius. To start this workout:

  1. Begin by taking a dumbbell in each hand.
  2. Try to find a weight that you can handle for about 10 to 12 reps.
  3. Start by standing straight with your feet shoulder-width apart and hold the weights at shoulder height.
  4. Inhale as you lift weights directly above your head with palms facing forwards.
  5. Exhale as you slowly lower the weight to starting position while rotating arms so that palms face each other at the top of the movement.

Dumbbell Curls

Dumbbell curls help strengthen biceps brachia, anterior deltoids, and forearms. To start this exercise:

  1. Grab a pair of dumbbells that are light enough for you to do 10 to 12 reps.
  2. Start by standing straight with feet shoulder-width apart, and knees slightly bent.
  3. Keep your back flat while holding dumbbells at your side with palms facing towards thighs.
  4. Inhale as you slowly curl the weight forward while contracting biceps.
  5. Exhale as you return to starting position while keeping your upper arms stationary throughout the movement.

Cable Crossover

Cable crossover helps strengthen deltoids, serratus anterior, chest, and triceps brachii. To start this workout:

  1. Attach a D-handle to the low pulley of the cable station and grab a handle in each hand while facing away from the machine with arms extended out.
  2. Step far enough away from the machine to light resistance when arms are extended out.
  3. Inhale as you draw your hands across your chest by pulling the weight and keeping elbows out to sides until they reach outside the chest.
  4. Exhale as you return to starting position with extended arms and repeat for desired reps.

Reverse Flys

Reverse flys help strengthen posterior deltoid, rhomboids, trapezius, and serratus anterior muscles. To start this workout:

  1. Step onto the cable crossover machine with feet hip-width apart and hold a D-handle in each hand at your sides with palms facing down towards the floor.
  2. Bend forward slightly from hips while keeping back naturally arched without hunching shoulders up towards ears. Keep elbows bent at 90 degrees throughout movement while drawing hands toward shoulders, raising them by 2 inches.
  3. Keep head forward and stationary throughout the movement.


Combining workouts for arms and shoulders is an excellent way to save time during the day. Combining shoulder and arm workouts has numerous benefits, which will allow for better workouts of the entire body, allowing you to get stronger faster.


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P90X Chest and Back Workout

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Before diving into the P90X chest and back workout, it is important to understand why these two muscles are worked out together.  The chest and back are two major muscle groups that are worked out during exercise sessions. The chest consists of the pectoral muscles, and the back consists of a wide variety of muscles between the shoulders and hips. Both muscle groups are essential to a healthy life as they provide a good posture, proper appearance and take pressure off the heart by supporting it so that it doesn’t have to work as hard during movement. In this blog, we’ll discuss the benefits of the workouts, reasons for combing the workouts, and examples of chest and back workouts.

5 Benefits of Chest and Back Workouts

Working out both groups provides many benefits. Here are some benefits of back and chest workouts.

1. More Toned Appearance

Working out chest and back muscles helps provide a better-looking body. The more toned these muscle groups are, the better your appearance overall. Also, having good posture is important for both sexes as it allows you to stand straight up, giving off an air of confidence. It also takes the pressure off the heart by supporting it not to work as hard during movement.

2. Better Posture

A good workout will help improve posture, which is important for both sexes. Good posture gives off an air of confidence, takes the pressure off the heart by supporting it so that it doesn’t have to work as hard during movement, and gives you a healthy appearance overall. These reasons make having good posture very beneficial for your life in general.

3. More Stamina

An added benefit of working out the chest and back muscles is increased stamina through aerobic exercise or lifting weights. Having strong backs and chests strengthens them and requires more oxygen to be delivered throughout the body, which results in added endurance when performing strenuous tasks.

4. Reduced Chance of Injury

Having strong backs and chests offers added protection against injuries due to simple tasks such as carrying heavy bags or falling. Wearing a seat belt is important too, but having more support around the midsection will provide added pressure on your back which can be uncomfortable if not supported properly. Not only will you be better protected from injuries, but this also means you will recover quicker since there won’t be as much damage done if an injury has taken place.

5. Better Body Shape

Working out muscles makes them stronger, so they appear larger, which improves body shape overall. Many people like to do specific exercises for each muscle group, but it’s good to work on both the chest and back to tone both. Also, it does not have too much of an impact on weight loss as other exercises since it doesn’t burn that many calories during the workout.

P90X Chest and Back Workouts

The complete P90X chest and back workout is 50 minutes long, including a 10 minute workout.  The program has a 3 minute cool down.

Round 1

  • Standard Push Ups
  • Wide Front Pull Ups
  • Military Push Ups
  • Reverse Grip Chin Ups
  • Wide Fly Push Ups
  • Closed Grip Overhand Pull Ups
  • Decline Push Ups
  • Heavy Pants
  • Diamond Push Ups
  • Lawnmower
  • Dive Bomber Push Ups
  • Back Flys

Round 2

  • Wide Front Pull Ups
  • Standard Push Ups
  • Military Push Ups
  • Reverse Grip Chin Ups
  • Closed Grip Overhand Pull Ups
  • Wide Fly Push Ups
  • Decline Push Ups
  • Heavy Pants
  • Diamond Push Ups
  • Lawnmower
  • Dive Bomber Push Ups
  • Back Flys

Why Work Out Chest and Back Together

Combing chest and back workouts can provide numerous benefits. Working out chest and back muscles simultaneously allows you to maximize your workout time by focusing on two main muscle groups instead of one. Doing just one type of workout can be helpful, but exercising both is better because you’ll have a wider range of motion during exercise, which helps build more lean muscle tissue. If you’re only working out chest or back muscles, you’ll have to travel between equipment for different exercises, which wastes time. Working them both at the same time will allow you to save time as well as build more muscle. Since workouts don’t burn that many calories during the workout, it’s good to combine them with exercises that burn many calories, such as leg squats or lunges. You will see better results at building muscle and reducing fat, which can improve your appearance overall.

4 Alternative Chest and Back Workouts

Some machines may not be available in your gym, but you can still work out the muscles by doing free weight exercises instead. Here are some examples of workouts you can do at home or in a gym.

1. Wall Pushups

You can do this exercise against a wall, so it doesn’t require any equipment at all. You only have to stand facing the wall with your feet shoulder-width apart. Lean forward and place your palms flat on the surface of the wall at about eye level. Your arms should be straight while your fingers are pointing upward as you push off the wall with your hands and feet to balance yourself in an upright position. Your back and legs should form a straight line and avoid tilting backward or forward as you lower yourself by bending both arms until your nose nearly touches the wall. Press off with both your hands and feet to bring yourself back up again as you exhale.

2. Machine Chest Press

This is one of those machines that’s available in most gyms. For the best results, choose a weight level to do at least 8 to 12 reps while still being challenged. The machine will adjust to your height, so set it in a comfortable position and place your feet on the platform before sitting down with your back straight against the seat. Then, move both handles of the machine until they rest comfortably on your chest. Your arms should also be slightly spread away from your body as you push both handles forward until they are extended all the way out with a slight bend at the elbows. When you feel a good stretch, then slowly bring them back to their original position inside by bending your arms while exhaling.

3. Chest Dips Exercise

This exercise requires resistance bands, so it’s helpful to have your own set at home. Attach the band to a stable object at about hip level and place your hands on either side of you, gripping the handles with your palms facing down. Your legs should be extended in front of you as you lift them off the ground. Then, straighten both arms while exhaling as your move downwards until your bottom dips below your elbows. Keep breathing normally throughout this exercise and push yourself back up again by straightening both arms until they are fully extended upwards.

4. Weighted Pullups or Chin-ups

Another exercise requires a machine available for most gyms called pullup bars. Choose a weight belt with 10 to 20 pounds to add more resistance for this workout. The belt will be worn around your waist during this exercise. It’s best to choose the pullup bar that offers multiple hand positions; otherwise, you may not be able to perform certain types of exercises for this muscle group. First, grip the handles with one palm facing forward and the other turned inwards at about 45 degrees. Your feet should also hang off the ground as you pull yourself upwards to full arm extension using your back muscles before bringing yourself down slowly until your chest nearly touches the handle.


Chest and back workouts are great to do at home or in the gym because these exercises are known for burning more calories than other muscle groups. This is because you use other muscles such as your legs, arms, and abdominals while performing chest and back workouts.

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P90X Back and Biceps Workout

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Check out the overview of the P90X Back and Biceps workout below.

  • Read our P90X Ab Ripper X Review Here.
  • See the full P90X Schedule Here.

Set 1

  1. Back 1: Wide Front Pull-Ups
  2. Back 2: Lawnmowers
  3. Biceps 1: Twenty-Ones
  4. Biceps 2: One-Arm Cross-Body Curls

Set 2

  1. Back 1: Switch Grip Pull-Ups
  2. Back 2: Elbows-Out Lawnmowers
  3. Biceps 1: Standing Bicep Curls
  4. Biceps 2: One-Arm Concentration Curls

Set 3

  1. Back 1: Corn Cob Pull-Ups
  2. Back 2: Reverse Grip Bent-Over Rows
  3. Biceps 1: Open Arm Curls
  4. Biceps 2: Static Arm Curls

Set 4

  1. Back 1: Towel Pull-Ups
  2. Back 2: Congdon Locomotives
  3. Biceps 1: Crouching Cohen Curls
  4. Biceps 2: One-Arm Corkscrew Curls

Set 5

  1. Back 1: Chin-Ups
  2. Back 2: Seated Bent-Over Back Flys
  3. Biceps 1: Curl-Up/Hammer Downs
  4. Biceps 2: Hammer Curls

Set 6

  1. Back 1: Max Rep Pull-Ups
  2. Back 2: Superman
  3. Biceps 1: In-Out Hammer Curls.
  4. Biceps 2: Strip-Set Curls

If you want to build your back and biceps, you need to know a few things about the muscles that make up your upper body. Many people are familiar with the chest, back, and shoulder muscles. However, these are all made up of smaller muscle groups to produce results. A great way to get in shape is by working out your entire upper body with a workout routine. This will strengthen all of the different muscle groups and maximize results.

Benefits of Back and Biceps Workouts

Working out your back and biceps muscles helps you achieve a number of results. First, back and biceps workouts will help your posture by strengthening the muscle groups in your back and arms. It’s important for good posture that you strengthen these muscle groups to work together to maintain good function.

Additionally, working out these muscle groups will make it easier for you to lift heavier objects without straining your back or hurting your wrists. This is because strong muscles can handle heavy loads while assisting other muscles in their functions.

If you’re looking to build your upper body as a whole, then back and biceps workouts are necessary. It’ll help you get into shape faster than if you were just focusing on one or two muscle groups at a time.

Why You Should Work Out Back and Biceps Together

The best way to get maximum results from an upper-body workout is to work them all out simultaneously. You’re going to need various equipment for this-a cable crossover, a suspension trainer, and a pull-up bar.

There are many benefits to working out your entire upper body simultaneously. For one thing, you’ll be able to work each muscle group more effectively. Secondly, you’ll get a better workout because you’ll have to move your body as a whole instead of focusing on individual muscles.

If you’re new to working out, this type of workout can be difficult because it requires coordination and focus on multiple muscles at once. However, suppose you are determined and make sure that you’re doing everything correctly. In that case, it’s an excellent exercise routine for those who want to start out with something challenging that will strengthen their bodies overall.

Different types of exercises for back and biceps.

A great way to target your back muscles is by doing a pull-up. This exercise works all of the different muscle groups in your back, including your biceps. To do a pull-up, hang from an overhead bar with your hands facing away from you and your palms facing each other. Your toes should be on the ground and your body should form a straight line between the two points you are hanging from.

Another exercise that targets the back muscles is weightlifting. Whether you’re lifting dumbbells or barbells, this exercise will strengthen all of the different muscle groups in your back, including those that help build up the strength of your biceps.

Try something like shoulder presses or triceps dips if you’re looking to work out just one muscle group. These exercises focus on strengthening just one particular muscle group-like your triceps or biceps.

Another great exercise for building up both sides of the upper body is pushups. This exercise targets nearly every major muscle in both arms and shoulders and some that aren’t often thought about when it comes to working out like chest muscles!


One of the best ways to work out your back and biceps is to work them out together. A back and biceps workout is a great way to help strengthen your back and arms simultaneously. Working out your back, arms, and core is important for health and performance.


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Real Ketones

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Real Ketones Review

The ketogenic diet is referred to as a low-carb and high-fat diet. If you are on a ketone diet for several days, your body will be in a state of ketosis, a nutritional state characterized by weight loss and high blood ketones.

Primarily ketosis is defined as a process in which your body uses ketones as the primary source of energy. It is imperative to note that incorporating a ketone diet can be very daunting, and the process of your body changing from glucose to ketones as the primary fuel source can take weeks. But with real ketones, ketosis can kick start within a short time.

What are Real Ketones?

Exogenous ketones are referred to as synthetic ketones. The supplements contain beta-hydroxybutyrate (BHB) ketone. The ketone supplements rapidly increase blood ketone levels and tend to mimic what happens during the process of ketosis when you adhere to a ketogenic diet. Exogenous ketones are beneficial for people who want to transition to ketosis without adhering to a ketone diet.

There are two forms of exogenous supplements:

  • Ketone salts: The supplements are bound to a salt such as potassium, calcium, sodium, or magnesium. They are primarily found in powder form.
  • Ketone esters are linked to a compound known as ester and packaged in liquid form. However, these supplements are not readily available in the market.

What are the Most Common Types of Ketones Supplements?

Exogenous Ketones Pills

They are specifically designed to help users lose weight faster and promote better sleep. The supplements are mostly the Real Ketones BHB making them have multiple weight loss benefits. The ketone pills contain melatonin, making them ideal for people having trouble sleeping.

Real Ketone Powder

The exogenous ketones powder contains beneficial electrolytes such as potassium, sodium, and calcium. They also have essential amino acids. The ketones powder is ideal for helping you lose weight.

4 Advantages of Real Ketone Supplements

1. Real Ketones Will Help You Lose Weight

When your body is in ketosis, it will tend to burn more fat, resulting in weight loss. Additionally, when your body uses protein or fat as a source of fuel, it will tend to work harder than when using carbs; thus, your metabolism will tend to be higher. It is also important to note that the ketone supplements contain D-BHB, a bioidentical ketone known to have several weight loss benefits.

2. Real Ketones Are Ideal for Endurance Training

Another reason why you should consider exogenous ketones is that they help in endurance training. Relying on ketones as an energy source means that your body can store more energy.  Subsequently, your body may not need to work as hard. If you are a cyclist, runner, or any athlete, the exogenous ketone diets are beneficial for boosting your performance.

3. Real Ketones Will Promote Better Sleep

The ketone supplements are classified as outstanding nighttime supplements. When D-BHB is combined with melatonin, it helps to dramatically increase the body’s ketone levels and promote a healthy sleep cycle.

4. Reduce Appetite

The supplements will help regulate your blood sugars and allow you to feel full for longer. You will primarily avoid any food cravings and the urge to take a huge breakfast. They work to help you with intermittent fasting. Ideally, they are the best to control your appetite and help you achieve your fitness goals.

4 Side Effects of Ketones

1. Ketones Can Cause Digestion Issues

Taking ketone supplements may cause stomach upset in some individuals. Consequently, it can limit the supplements that you can take.

2. Irregular Heart Rhythm

If used improperly, ketone salts may cause electrolyte imbalances.  Electrolyte imbalances can cause problems such as irregular heart rhythm.

3. Hypoglycemia

Also, the ketone diet may decrease your blood sugar levels, leading to hypoglycemia and making you feel lethargic and weak. It is also important to note that the supplements which contain sodium are not ideal for people with high blood pressure.

4. Dehydration

Ketogenic supplements can cause dehydration.  As with most diets, water is key.  Make sure you drink a lot of water.  Ketosis makes your body work in a new way; therefore it is critical that you make up for these changes with what the body needs most.

The exogenous ketones help induce ketosis for people who want enhanced athletic performance and are simply looking to cut some pounds. However, it is paramount to note that these supplements will unlikely induce ketosis if you consume an unsuitable diet. If you are thinking about taking these supplements, ensure you communicate with your doctor first. They will advise you if taking the supplements is good for your health.


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