The Only 5 Exercises You’ll Ever Need

Taipei Gym, It sounds like a bad infomercial: Get ripped in less time! We’re conditioned to believe that jaw-dropping, body-transforming results are achieved only by putting in the hours. But if you’ve been adhering to the muscle-isolating back-and-bi, chest-and-tri gospel, the truth is, you’re doing it wrong.

“Your brain doesn’t think in single ‘muscles,’ it thinks in terms of movement patterns,” says Pat Davidson, Ph.D., director of training methodology at Peak Performance, a private fitness studio in New York City. “Human evolution led to five basic movements, which encompass nearly all of our everyday motions.” Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at the knee), and plank (stabilizing your core).

It’s the approach Davidson takes when drawing up the regimens of Peak’s celebrity clients, including Gerard Butler, 50 Cent, and Jimmy Fallon. The time-crunched love it because it’s an efficient and effective workout — more taxing on the muscles, leading to increased strength and a faster metabolism. Plus, you’re not lost when your trainer isn’t around. “If you know the basics, it’s incredibly simple to build your own workout,” Davidson says.

Still, there can be too much of a good thing. “It’s stressful to the entire body,” says Jason Hartman, trainer to many U.S. Olympic bobsled and skeleton athletes and the U.S. Army Special Forces. “That means that if you overdo them, you’ll just beat yourself up. Do this style of workout no more than three or four times a week.” Mix and match the moves and feel okay about taking the less-time-consuming way out.

How It Works

Pick one move from each of these categories. Then do two sets of 12 reps. Change up the moves but repeat the plan three or four times a week. For cardio extra credit, see the add-ons below.

PUSH

The Ultimate: Bench Press
Lie face-up on a bench, holding a heavy barbell at your sternum, hands shoulder-width apart, elbows bent into sides. Extend arms, pushing bar directly above chest. Pause, then lower barbell to start.

The Alternates: Push-up, dumbbell shoulder press, single-arm kettlebell press, push press

PULL

The Ultimate: Pull-up
Hang from a bar with palms facing away from you, arms straight, knees bent so feet don’t touch floor. Bend elbows, pulling chest toward bar. Slowly lower yourself to start.

HIP-HINGE

The Ultimate: Deadlift
Set a heavy barbell on the floor in front of you. Push hips back as you bend forward, grabbing the bar with hands more than shoulder-width apart, palms facing body. Keep back straight as you stand up, lifting the bar and thrusting hips forward. Slowly lower bar to start.

SQUAT

The Ultimate: Split Squat
Stand on your right leg, left foot resting on a bench or box behind you, and hold a heavy dumbbell in each hand. Bend right knee, lowering body until left knee hovers just above the ground. Straighten right leg, returning to start. Complete all the reps on one side before switching legs.

PLANK

The Ultimate: Farmer’s Walk
Stand up straight holding a heavy dumbbell in each hand, palms facing body. Maintain your posture as you walk 20 meters. Turn, repeat, returning to start.

Fat-Burning Finishers

To check off cardio, too (and send your metabolism into even higher gear), add one of these five-minute bursts to your five-move session, suggests Davidson. “Make it the worst five minutes of your life,” he says. The results: less fat, more definition.

Do More Reps

Load a barbell with a weight that’s about 70 percent of what you can lift one time, then choose one of the five movements and perform as many reps as you can — without breaking form.

Go Farther

On a rowing machine, row as many meters as possible in five minutes. With each workout, attempt to increase that distance by one percent.

Sprint up a Hill

Set a treadmill to a slight incline, about 3 percent. Run as fast as you can for 30 seconds, aiming for 10 miles per hour. Jog for 30 seconds at 5 mph. Repeat for 5 minutes.

References: Taipei Gym, Taipei Fitness, Core Space

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How it Impacted Their Libido Levels

TOO SHREDDED FOR SEX Four fitness fanatics reveal how their love of the gym and hard-training has left them with zero libido

Taipei Gym, THESE super-fit girls can lift weights without breaking sweat. But the one place that isn’t their strong point is the bedroom.

New research shows too much exercise can kill your sex drive. The University of North Carolina in the US studied people’s exercise habits and libido levels. It found those who train for a long time at high intensity suffer an almost instant loss of sex drive.

Exhaustion from training leaves some too tired to perform, while pushing yourself with extreme exercise can lead to an under-functioning pituitary gland, meaning low levels of testosterone and oestrogen.

Women also need a certain level of body fat for the reproductive system to work effectively.

Too much exercise and too little body fat can cause it to shut down, nipping passion in the bud.

Here, four fitness fans tell JENNY FRANCIS how working out in the gym and enjoying hard training has affected their love life.

My libido's vanished'

NIKKI HARVEY worries a “zero sex drive” will push away her 26-year-old partner Jordan Burgess, a personal trainer.

Nikki, from Wolverhampton, was an overweight smoker who did no exercise but has transformed her body in three years. She says:

"In the autumn of 2014 I was a size 16, drinking, smoking, living off junk food and generally pretty miserable.

"One night I met Jordan and we quickly became an item.

"He’s a rugby player and he caught me crying to myself in my bedroom when I couldn’t fit into my size 14 clothes.

"He told me anyone can turn their life around and inspired me to get healthy and take up fitness and bodybuilding.

"I signed up for a 14-week intensive programme, pushing me harder than I ever dreamed possible. I loved every second.

"Every gram of excess weight was stripped from my body – better than any faddy diet.

"I now train every morning at 5.30 for two hours, then do an hour’s cardio every evening.

"It really impacts on my relationship. I haven’t been on a date night with Jordan since January and my libido has vanished.

"Right now I have zero sex drive so Jordan and I haven’t had made love for two months. Jordan hates it but he knows it’s not because I don’t fancy him. I love my training so much that two months ago I quit my job to do it full time.

"In April I came second in the UK Bodybuilding and Fitness Federation National Finals and qualified for three inter-national champion-ships.

"My libido might be gone but I look better and am now so much healthier.

"I just hope that Jordan will stick by me with-out sex."

'I don't need a relationship'

FITNESS addict Gabriella Prior, 22, from Bournemouth, would rather be in good shape than have a sex life. Gabriella has not had sex for more than 18 months. She says:

"At the start of 2016 I did almost no exercise. I went out drinking, enjoyed lazy weekends, had boyfriends and a healthy sex life. I wasn’t depressed but I felt like I didn’t have any hobbies.

"One morning, on a whim, I decided to join the nearby House of Pain boxing gym. I was nervous but when I left I was so full of energy I couldn’t wait to do it again.

Exercising is now like a drug to me. Within weeks I was training twice a day for two hours each session, five or six days a week. I still do that now.

"It’s 100 per cent effort training with weights, sparring and cardio. Boxing isn’t a sport you do by halves. I can hardly tie my shoe laces after I have finished a session, let alone think about sex. I used to have boyfriends but they ran their course.

"Now I don’t have time to meet men. I have realised I don’t need a relationship or sex to be happy. I value independence and fitness more than I thought possible. My sex life now is a dim and distant memory.

"I hope that if I ever want to, I can reduce the intensity of my training and then get my libido back. But I’m not bothered now.

"I’ve had a couple of short-lived relation-ships since I started training but quickly I’ve been dumped because they thought I was boring, as I did not want to have sex all the time.

"I have been crowned Miss Fitness Inspiration UK, which means more to me than any amount of sex."

'It was my physique which first attracted my man to me'

MILLY ­MAHONEY’s low sex drive puts pressure on her relationship with partner Manny Tankov, 26, an air-conditioning worker. Milly, 25, of Wood Green, North ­London, says:

"I remember seeing a friend’s washboard stomach on holiday three years ago and thinking, 'I want that'. I’d done a bit of running before but knew I had to hit the weights to get the body I wanted. So I joined a gym.

"Five or six days a week I train as hard as I can for two hours, to the point of exhaustion. When Manny comes on to me, sex is the last thing I want as I’m shattered. I push away his hands. He’s visibly frustrated and takes a few minutes to calm down.

"Before I started training I would have sex at least five days a week, which seems strange now. I’m also obsessive about my diet, weighing every last gram of protein or carbs – which means we do not eat takeaways together or have date nights in restaurants. I’ve been with Manny for 18 months and he understands how much I love working out – it was my physique that first attracted him.

"I’m training for a bikini competition and we haven’t had sex for two months. I guess it’s a bit like giving up drinking for a month – you realise how much better you feel, then when it comes to the end of the month, you question if you actually want a drink at all any more.

"I feel fantastic and look great. No amount of sex beats that."

'I have hard pecs instead of boobs so I don't feel attractive'

STACEY BOYCE trains so hard that she often cannot even muster enough engery to cuddle her husband. The conference company director from Brighton goes to the gym daily and admits that starting at 5am or finishing after midnight means she has no time for sex. She says:

"I have been training really hard down at the gym since 2014.

"While I love it and wouldn’t change a thing, it gets harder every year.

"I’m in the gym most days of the week and my diet is so closely controlled, it has become completely addictive for me.

"I have been with my husband, Mark, for six years and thankfully he also works in the fitness industry.

"He understands the way I am, to a certain extent, but the strain on our relationship is massive.

"Before I started with all the gym training, it was totally different between the two of us. We would have sex at least three times a week.

"Now, sometimes we don’t talk for days – and having sex even once a month is a push.

"My libido is non-existent. I know I’m demanding a lot from my body by lifting massive weights and sometimes I can’t even cuddle.

"Every single muscle in my body hurts, making sex completely out of the question.
I’m exhausted all the time and when I’m training hard I have hard pecs instead of boobs, so definitely don’t feel at all attractive or feminine.

"I get so focused on myself, constantly checking my weight, measuring body fat, weighing food and training for endless hours.

"I know it’s very selfish to behave in this way. But that’s how I became a 2015 British UK Ultimate Physiques Bikini Champion.

"Of course, sex is natural and enjoyable. But if you are in a loving and understanding relationship, the sex can wait."

References: Taipei Gym, Taipei Fitness, Core Spase

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Mom Looks Younger Than Her Daughter Because Of Gym Routine

Taipei Gym, Meet the mum who looks just like her daughter who is almost thirty years younger - thanks to her impressive muscular figure
Stunning pictures show 46-year-old Shapprell Dallas posing with her daughter Destiny, 17, on a beach and in the sea.
Another photograph shows the fitness business owner from Florida, USA, in a bikini when she was 20, looking rather similar to now.
Shapprell is also shown in other images taken years apart, but sporting the same enviable physique.
Side-by-side pictures of the mum either posing the same way or wearing the same outfit but years apart show off her 'ageless' body.

When Shapprell was in high school, she experienced negative comments from her classmates who would tease her about being 'too skinny', at 7st 5Ibs and a UK size six.
She's now been able to let go of her insecurities through fitness, weighs 8st 6Ibs and is a UK size eight to 10.
"I felt insecure about different things about my body in my twenties because I was teased about my body as a kid and teenager," she said.

"They used to tease me about being too skinny and make fun of me.
"I became a personal fitness trainer at the age of twenty-one; my husband and I went into the fitness business when I was twenty-two and I never stopped working out and taking care of my body.
"I loved being healthy and fit; it gave me energy and confidence. I worked very hard to become my absolute best; I exercise five-days a week no matter what.

"Maintaining my weight has been easy for me because I never quit; I never take a long break from working out.
"I have a new-found confidence that I didn't even know existed. I love everything about my body; including my flaws, imperfections, and weaknesses.
"I eat lean and clean ninety percent of the time; I don't ever eat fried food, I only eat white meat and I don't drink alcohol."

References: Taipei Gym, Taipei Fitness, Core Space

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5 Ways to Get Faster Results in The Gym

Taipei gym ,you wake up take a shower, eat a protein-packed breakfast, and head to the gym. You spend an hour fast-walking on the treadmill, bulk up on the chest press machine, do a few sets of curls, lunge to exhaustion, and head home. Another day, same thing. Rinse, and repeat.

Sound familiar? We'll bet it's not working.

“People who just go through the motions, doing the same workout over and over again each week, don’t make progress,” says Craig Ballantyne, C.T.T., owner of CB Athletic Consulting, Inc. “In order to see results, your body needs a new training stimulus.”

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It's hard to make any blanket recommendations, but one simple fix for the most common errors that we see in gyms everywhere we go can be summed up into a simple line: Work out at a more intense pace for less time.

“A new program puts new demands on the body,” says Ballantyne. “The body reacts by changing—think muscle growth, increased strength, and improved aerobic capacity.”

It’s easy to transition from fitness beginner to a relatively fit workout enthusiast in 8-12 weeks, but for more tone and definition, you’ll need that extra boost. Use the tips below to break past your plateau and amp up your routine.

Max out bodyweight interval training

Follow the 20 seconds on, 10 seconds off method—often called a Tabata protocol—to boost your aerobic fitness and muscle endurance. Go all out, doing as many reps as you can in 20 seconds, then take a quick breather for recovery. Repeat for 8 rounds. Make it a total-body workout with bodyweight movements like burpees, jumping jacks, and bodyweight squats. Looking to up your resistance? Try adding equipment-based exercises like kettlebell swings.

Increase weight, lower reps

Feeling stuck on a big lift like the bench press or the squat? Try increasing your weight by 5%, and decreasing your reps per set by 2. "Say you bench press 200lbs for 8 reps per set, but you’re stuck,” says Ballantyne. “The simplest thing to do is to increase your weight to 210lbs, and decrease the reps per set to 6. It’s a new stimulus for strength and muscle growth, and it’s a safe place to start.”

Use a kettlebell

Think of the kettlebell swing as a major fundamental move to improve athletic performance on all levels. Since the kettlebell swing trains your cardiovascular system and your posterior chain, it has the potential to make you more explosive (e.g., jump higher) while increasing your endurance and stamina. Aim for 3 sets of 20 swings to start. Build up to 200 swings—or 20 sets with 30 seconds of rest between sets.

Drop sets

Steadily decreasing weight is a simple, proven way to add volume for muscle growth, says Ballantyne. Added plus: Drop sets can be done with almost any bodybuilding exercise. Finish off your workout with this descending ladder of weight that’s guaranteed to drive your muscles into full fatigue: Start with your regular weight, stopping one rep short of failure. Then, decrease the weight by 20% and complete another set that’s one rep short of failure. Finally, decrease the weight by an additional 20% and complete the final set going into muscle failure—all with proper form. Rest for one minute, and repeat twice more.

Superset your workouts

When you use supersets, you cut down your workout time and increase calorie burn, says Ballantyne. Pair two exercises for different muscle groups back-to-back, such as a squat and pullup, or a dumbbell chest press and a reverse lunge. Do the first exercise for 8 reps going one rep short of failure. Then, without rest, do the same with the second exercise.

References : Taipei Gym or Taipei Fitness #taipeigym #taipeifitness

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