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How To Detect Fake Supplements?

beware-of-fake-bodybuilding-powder-and-supplements

Beware of fake bodybuilding powder and supplements

Fake supplements are now part of our life. They are getting sold in market. Reason behind selling them is to make big profit as they do not contain good quality ingredients and sometimes not even those ingredients which are written on the jar & labels.

How to spot a fake protein powder ?

  1. Label and packaging – Fake supplement sellers use low quality labels, take a closer look at the label and you can judge its fake or real.
  2. Poor quality jar – They use poor quality jar and text also on labels
  3. Color and smell – Color and smell of same flavour will definitely will be different.
  4. Protection seal – Every company has a protective seal on the neck of supplement container. They are good enough to protect it from air and moisture. If its not present, better not to purchase that supplement.
  5. Taste Of supplement – Of course, this is a very simple test as everybody remembers the taste of there favorite supplement. You can identify, if the taste is not same as earlier one. Most fake supplements come only in one flavor and that is “Chocolate”. Try other flavors also, they also have great taste.
  6. Heavy density of the power inside (it is nothing but dextrose plus soy plus some cheap steroid.
  7. If the seller or your gym instructor tries hard to sell you something, especially open secret powders or particular brands, then you should be aware that these could be fakes.
  8. Fake sellers always target Top brands – Of course, this is the best way to sell the fake supplements, if someone comes up with a famous brand supplement (fake one), its so easy to convince some one to purchase it.

Near about all top brands are getting targeted, but the most famous one is the most selling brand, ON (Optimum Nutrition) other brands like –

  • Optimum Nutrition (Serious Mass)
  • Optimum Nutrition (100% Whey)
  • Dymatize Nutrition
  • Dymatize Nutrition (Elite Whey)
  • GNC (100% Whey)
  • Natures Best (ISOPURE)
  • Universal Nutrition (Ultra Whey Pro)

What to Do

Now if you want Solution of this problem ,Take care of all the points listed above and follow the given steps so you can be assure about real supplements

  1. Always purchase a supplement with bill (They can’t be fake)
  2. Always purchase a supplement from trusted shops.
  3. Never purchase a supplement with a broken seal.

Lately, there are a lot of fake protein powders and weight gainers selling around in the nutritional supplements market. Beware of fake powders.

It doesn’t matter whether you have purchased a real or fake supplement, they will charge same for both, then why not to purchase real supplements. The aim of this blog is not to create fear in your mind but to educate you to choose supplement wisely.


Let’s Detect Yourself

Few months back one of our clients bought a jar of Dymatize Nutrition’s Elite 100% Whey Protein. After reading our blog regarding “How to detect fake supplements” he brought that jar to me to check if it was fake or authentic. After having a look at the jar I informed him that it was completely fake. Below mentioned are things that I noticed about that jar of fake supplement.

1) No information about the manufacturer or importer

Detect Fake supplement Step 1

The label of the jar didn’t have any information regarding the importer. There was neither contact detail nor the name of the importing company. Genuine products always have the name of the importers as well as the manufacturer along with the contact details.

 

2) Wrong information regarding weight

Detect Fake supplement Step 2

According to standard weight conversion 1 LBS is equal to 453.592 grams. So according to the net weight mentioned in jar 6 LBS should be equal to 2721.552 grams whereas it is mentioned on the jar that 6 LBS (2,270 g). These types of statistical mistake are most commonly found in fake products as the companies are least bothered about their reputation. While a reputed company will never aver make such a blunder.

 

3) Spelling Mistakes

Detect Fake supplement Step 3

In the above image we could clearly see that the spelling of PROTEIN has been misspelled as PROTIEN. Any respected company would never do such silly mistakes as it would ruin their repo in the supplement market.

 

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Best Time To Take Whey Protein

best-time-to-take-whey-protein-by-prem-tiwari-b2-zone

Why You Need Whey Protein and When to Drink

A superior anabolic protein- whey protein dissolves well in liquid and is very quickly digested and absorbed.

This is the primary benefit for bodybuilders. It rapidly enters the bloodstream and reaches muscles faster than other protein sources, supporting faster muscle tissue growth.

 

Timing of use :-

  • Morning – During certain times of day such as first thing in the morning, when your stomach is empty, consuming a quickly digested protein will help your body shift from a catabolic to an anabolic state. Fast- absorbed whey is the best choice first thing in the morning to immediately arrest muscle catabolism due to the overnight fast to get the amino acids required for various physiological functions, and swing the body into anabolism and building muscle mass by providing amino acids for recovery and growth.
  • Post Workout – whey protein is the best post workout protein when fastest absorption and an abundance of amino acids is required to rapidly begin muscle repair initiated by muscle microtrauma during the workout. Taking whey after your workouts helps make these amino acids readily available. Other forms of protein that are digested more slowly may be less effective in quickly starting the recovery and growth process after weight training.
  • It is also the preferred protein sources for increasing protein synthesis between meals.

 

Whey thus has many potential medical and sports-related applications, to name a few , a growing number of studies has found whey may potentially reduce cancer rates, combat HIV, improve immunity, reduce stress and lower scortisol, improve liver funtion in those suffering from certain forms of hepatitis, reduce blood pressure and improve performance.

absolute-nutition-b2zone-bhilwara

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Which Of The 3 Body Types Are You?

body-type-to-plan-diet-and-training-program

Know your body type to plan diet & training program

Many times my clients be like – ‘that guy eat whatever he want and never gain weight , while I’m getting fat no matter how much I workout or how little I eat.’ Sometimes they wonders about my trainers ‘pallav’ and ‘rahul’ that ‘this trainer always look like he workout, even when he don’t !!! Haha
Guys, did you ever notice that some people are naturally skinny , naturally fat or naturally stocky (muscular). It’s not your imagination. We are all built differently and our bodies are not the same. Our body shape is genetically set for us right from birth.The three main types of body shape are:

Body shape –

One method used to assess body shape, called somatotyping, rates a person’s body on three factors: Endomorphy (fatness), Mesomorphy (muscularity) and Ectomorphy (slenderness).

Ectomorph :

Ectomorphs have very high metabolic rates. This makes it very difficult them to gain both muscle and fat. The ectomorph faces a much greater challenge than does the mesomorph in gaining muscle and therefore must be patient with muscle gains when resistance training.

Mesomorph :

This is the guy or gal who comes into the gym and doesn’t really look as if he knows what he is doing, nor does he/she stay very long, yet grows like a weed? Mesomorphs can basically get away with doing less and achieving more prone to over training because they see results so quickly.

Endomorph:

Endomorph are generally those with a large bone structure with a slower metabolism, fat loss is very difficult, which can hide their hard-earned muscle gains.

 

Ectomorph –

  • thin
  • flat chest
  • delicate build
  • young appearance
  • lightly muscled
  • stoop shouldered
  • has trouble gaining weight
  • muscle growth takes longer

Mesomorph –

  • hard, muscular body
  • overly mature appearance
  • rectangular shaped
  • thick skin
  • upright posture
  • gains or lose weight easily
  • grows muscle quickly

Endomorph –

  • soft body
  • underdeveloped muscle
  • round shaped
  • over-developed digestive system
  • trouble losing weight
  • generally gains muscle easily

The problem with the three approach is that most people are a combination of the three types. For example a person with a stocky build who is tall may be a meso-ecto. There is not a huge amount we can do to actually change this. But we can work on what we have and make improve not just the way we look but also the way we feel about over selves. The first thing we need to do is think about what type of body shape we are and then work out according to that.

In a nutshell we have to recognise that any training program be tailored for our bodies, and the program that works for one person may not work for someone else.

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Top Ten Nutrition & Exercise Mistakes Made By Active People

nutrition and-exercise mistakes

Though active people typically pay close attention to their fitness regimen – proper cardiovascular workout, strength training and stretching – they may be making crucial mistakes in their diet. Not putting the right nutrients in your body could ultimately affect the overall fitness benefits of an active lifestyle. To stress the importance of proper nutrition B2 Zone shares the following nutrition mistakes commonly made by active people.

10 mistakes made by women who want to get “fit”:

  1. Eat only 2 times a day.
  2. Lift high reps, low weights.
  3. Do more cardio than weights.
  4. Overestimate their muscle size.
  5. Underestimate how much fat to get rid off before you see the muscles.
  6. Diet to get shredded too soon without having any muscle to reveal.
  7. have no patience and get bored after a few weeks.
  8. Always do only abs exercises & worrying about becoming too bulky from training hard.
  9. occupying themselves with looking cute so they cannot even break a sweat in case a hunk shows up.
  10. Scared to scare away the “men” by getting buff.

10 mistakes made by men who want to get Buff:

  1. Forgetting squats and deadlifts: results in toothpick legs
  2. Make an excuse for not working legs. Always some pretended knee injuries. Knee injury doesn’t mean no leg training. Also, most knee “injuries” are just imbalances or tightness.
  3. Inconsistent nutrition intake.
  4. Lift heavy weights always , with incorrect forms.
  5. Assuming muscle will just grow like weed just because you lift a weight ten times.
  6. Binge drinking friday-sunday, eating nachos and restarting each monday.
  7. Sitting around talking to friends at gym and do 1 set and rest for 10 times.
  8. Forgetting that just because you’re a man you still need to train hard to get beyond newbie buff level.
  9. Obeys their girlfriends who say ‘you’re always at the gym, you don’t appreciate me, you should stay home and watch a movie with me” every damn day.
  10. Listens to girlfriends who says you shouldn’t get more muscular. The reason she says it is your built makes her feel fat.

 

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Five Food Myths Exposed

truth-about-healthy-food

Here are the truth about healthy foods!

There are many myths about foods – what you should eat and when you should eat them. We expose five myths as false.”

1. Potatoes make you fat – False

It was once thought that the key to weight loss was eliminating all high-carbohydrate foods, including pasta, rice and potatoes. We now know that carbohydrates are the body’s preferred energy source. Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter.
However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat them (For example, butter and sour cream are high in fats. Reduced-fat natural yogurt is a healthier choice).

You have to regularly eat more energy than your body needs to put on weight. This is harder to do with high-carbohydrate foods than high-fat foods, because carbohydrates contain about half the amount of energy compared with fat. When choosing high-carbohydrate foods such as grains and cereals, wholegrain options are best.

2. Single food diets really work – False

There are plenty of diets based on the belief that the digestive system can’t tackle a combination of foods or nutrients. Commonly, carbohydrates (such as grain foods) and proteins (such as meat foods) are said to ‘clash’, leading to digestive problems and weight gain. The opposite is often true. Foods eaten together can help the digestive system. For example, vitamin C in orange juice can increase iron absorption from a meal rich in plant-based iron like beans and rice, lentils and other legumes.

Very few foods are purely carbohydrate or purely protein; most are a mixture of both. The digestive system contains enzymes that are perfectly capable of breaking down all the foods we eat. Single food diets should be avoided.

3. Breakfast should consist of fruit only – False

There is no evidence that eating only fruit at breakfast has any health or weight loss benefits. Most fruits are not very high in complex carbohydrates, which the body needs for fuel after an all-night fast. They are, however, a good source of fiber and vitamins.

Cereal foods (especially wholegrain varieties) like bread, muffins and breakfast cereals are a much better source of carbohydrates to get you going in the morning. You can add fruit to your breakfast for additional nutrients and taste.

4. There are some magical foods that cause weight loss – False

Some foods, such as grapefruit or kelp, are said to burn off body fat. This is not true. Dietary fiber comes closest to fulfilling this wish, because it provides a feeling of ‘fullness’ with minimal kilo-joules. High-fiber foods such as fruit, vegetables, wholegrain breads and cereals, and legumes also tend to be low in fat.

5. Drinking while you are eating is fattening – False

The theory behind this misconception is that digestive juices and enzymes will be diluted by the fluid, and this will slow down the digestion and lead to excess body fat. There is no scientific evidence to back this up.

In fact, evidence suggests that drinking water with your meal improves digestion. Kilo-joule-heavy drinks such as alcoholic beverages can be fattening if consumed in excess, but drinking them with meals doesn’t make them more fattening.

We are happy if any of the above point will help you to take you far from the food myths and make you healthy. If you have any question then place them below and we will get back to you soon.

Stay to get updates!!!

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Are You An Apple Or A Pear ?

apple-vs-pear-shape-by-b2zone

Know your body Shape with WHR

Some people used to say – ‘I’m fit , just a little stomach has been increased. otherwise I’m perfectly healthy … So I don’t need gym… Blah blah blah …’

I’m sure there are women who would think you’re attractive. But Seriously man ! How can you say yourself healthy with increased stomach ??
Every person is unique with different body types and shapes. Body shape is the quantity and distribution of muscle and fat on the body. It refers to where your body typically stores the fat, no matter what your weight is. Now this is very important because where you store fat can be a predictor of health risk.

This is why every person have different diet and exercise. This means that lifestyle of every person need to sync with your metabolism or body type.

It’s a very old saying that “An apple a day keeps a doctor away” and I am afraid that you are not considering apple for your body type.
There are two types of body Shapes :-

  • Apple Shaped Body (triangle downward) – If you have an apple-shaped body , then your body is “top heavy,” meaning you have broad shoulders, and a full bust, waist, and upper back. Apple-shaped bodies also tend to have thinner arms, legs, and hips, and tend to gain weight at their waistlines. Storehouse of Fat is mainly distributed in the abdomen, chest, and face.
  • Pear Shaped Body (triangle upward) – The hip measurement is greater than the bust measurement.Fat tending to deposit in lower waist part ie in the buttocks, hips, and thighs. This body type tend to have a (relatively) larger rear, thicker thighs, and a smaller bosom. Your lower body is significantly larger than your upper body (like a triangle) with heavy rounded buts and thighs. Overall Your body fat is concentrated in the lower region.

 

Do you want to know your body type? Here are some tips about Waist to Hip Ratio to tell your body type – Apple or Pear. Your waist to hip ratio determines your risks for heart disease, hypertension, diabetes and obesity. The result of this ratio helps to know your health risks and also provide some tips to maintain a healthy body.

Measurement Guidelines :-

  • Stand straight with your feet positioned close together.
  • Don’t pull the tape too tight or keep it too loose.
  • Measure the smallest portion of your waist just around or above the navel.
  • Similarly measure the hip circumference at the widest part of your buttocks.

 

A person’s body shape is sometimes compared to an apple or a pear, depending upon the location of body fat. Specific health risks and diseases are associated with each type of body shape. Pear body type is comparative more healthier than Apple body type. So if your body type is Apple then get ready to make it as Pear and if it’s pear then hit on high to get best hourglass shape.

How to calculate WHR –

WHR Ratio = Waist/Hip

Ex. – waist (39) & hip (40), than WHR ratio is 39/40 = .975

Ideal waist hip ratio as per gender :-

  • Women < 0.7
  • Men < 0.9

 

WHR for Women-

Less than 0.8 – Low risk of health issues

0.8 to 0.89 – Moderate risk of heart disease, diabetes, high blood pressure, cancer

0.9 or over – High risk of heart disease, diabetes, high blood pressure, cancer

 

WHR for Men –

Less than 0.9 – Low risk of health issues

0.9 to 0.99 – Moderate risk of heart disease, diabetes, high blood pressure, cancer

1.0 or over – High risk of heart disease, diabetes, high blood pressure, cancer.

 

If still you are thinking that you are all fit with ideal weight but increased stomach , you are wrong !! Its the time to give attention on your diet & physical activity or need to hit the gym today.

Try these tips to lose the fat deposits around your belly –

  • Eat raw garlic in the early morning.
  • Drink lemon juice.
  • Stay off from white rice.
  • Avoid sugary substances.
  • Drink plenty of water.
  • Take 5-6 small meals in a day.
  • Load up on fruits and vegetables.
  • Never skip breakfast.
  • Avoid heavy meal at a time.
  • Exercise regularly.

Eat healthy, live healthy and stay connected !!!
Learn to love your body. It’s yours, after all. Why wouldn’t you love it? It’s a part of you, a good and beautiful part. Else dress it up until you like how you look.

 

Have a look, Dressing as per your shape brings out the best and covers the rest.

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Effective Tips To Loose Weight With Healthy Diet And Proper Exercise

b2-zone-logo-orange

It was an amazing experience… #weight loss seminar

It feels good to see that people in #Bhilwara are interested in such seminars. They did not just attend the seminar, but they listened to me Covetously and shared their problems. They looked very conscious about their health related problems.
Ton of thanks to all of you for listening to me, for support me, and for the success of the seminar.
Now we will move ahead and will get something new.

Here is the presentation:

 

Never, Ever Give Up…

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Never Say, I Don’t Want To Lift

weight-lost-b2zone

Weight lifting can help you lose the fat, build muscle, and increase performance.

Guys this is Bhilwara where fitness is still not a completely growing culture compare to other cities. More then 7 years I am working in fitness industry and I’ve trained 3000 + people in Bhilwara city.

Here’s many people who says they don’t lift because…

  • …they don’t want to get big.
  • …only cardio is the key to weight loss.
  • …the more I run , the slimmer I get.
  • …lifting weights cant help them lose weight.
  • …weight lifting is only for youngsters.

But that’s not all true. Cardio and aerobic exercises are good to lose weight and improve cardiac fitness, while lifting weights gives you an edge over belly fat, stress, heart disease and cancer. It’s also more effective way to look hot in clothes.
Just because you don’t want 20 inch biceps or toned and strong thighs like the trainers and fitness models, doesn’t mean you should avoid weight training.

Here are 8 reasons you should lift weights…

1. You’ll Lose 40 Percent More Fat

b2zone-lose-fat

 

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

 

2. You’ll Burn More Calories

b2zone-calories-burn

 

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

3. Your Diet Will Improve

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Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

4. You’ll Handle Stress Better

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Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

5. You’ll Build Stronger Bones

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As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth–by 19 percent.

6. You’ll Get Into Shape Faster

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The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise—so you save time without sacrificing results.

7. Your Heart Will Be Healthier

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Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

8. You’ll Live Longer

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University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

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Have A Healthy Heart! Strategies keep your heart healthy

keep-your-heart-healthy

Tips for Heart Health:

Foods To Be Included:

Raw whole fruits, vegetables, green vegetables, oats, whole rains, pulses, almonds, walnuts, skimmed milk, e.g. white, lean chicken, lean fish etc.

Foods To Be Included:

Fruit juices with sugar, sweets, fried food, processed food, packed foods, butter, margarine, cream, mayonnaise, mutton, meat, fried chicken etc.

 

Medical Nutrition Therapy

  • Eat a variety of whole grain products. Replace white bread, white rice, and cereals made with white flour with whole-wheat bread, long-grain rice, and whole-grain cereals. They help to decrease the glycemic load, thereby increasing the HDL cholesterol levels.
  • Include variety of fruits and vegetables every day. Fruits and veggies are a good source of soluble fiber, which help in HDL increase.
  • Eat diet low in saturated fat, especially animal fats and palm and coconut oils.
  • Substitute the saturated fats in your diet with mono unsaturated fats for better HDL levels. Add foods such as olive oil, canola oil, and seafood. Avoid trans fats, as it brings a significant reduction in good cholesterol and increases bad or LDL cholesterol levels.
  • Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
  • Restrict fried foods and replace them with baked, steamed, boiled, broiled, or micro waved foods.
  • Replace salted crackers with unsalted or low-sodium whole-wheat crackers. Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.
  • Use herbs and spices as seasoning for vegetables and potatoes instead of salt and butter.
  • Omega 3 fatty acids and soluble fiber consistently lowers serum triglycerides and may also have an effect on lowering blood pressure. Found in oily fish such as salmon, tuna and in Flax Seeds. ls available as a supplement.
  • Excessive body weight reduces the HDL levels, thereby calling for loss of extra pounds.
  • Avoid smoking, as it helps to a great extent. Alcohol intake, in moderation helps in the protection of the arteries from plaque and also increases the HDL levels.

 

Instead of : Do This :
Whole milk,and cream use skim milk
Fried foods eat baked, steamed, boiled, b roiled, or microwave foods
Butter’ palm’ and coconut oils cook with unsaturated rated vegetable oils, such as corn, olive , canola, safflower, sesame, soybean, sunflower, or peanut
fatty cuts of meat, such as prime rib eat lean cuts of meat or cut off the fatty parts
one whole egg in recipes use two egg whites
sour cream and mayonnaise use plain low fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream
sauces,butter, and salt season vegetables with herbs and spices
regular hard and processed cheeses eat low-fat low-sodium cheeses
salted potato chips and other snacks choose low-fat, unsalted potato chips and unsalted popcorn

 

Exercise:

Maintain a good level of physical activity.
it serves several functions in preventing and treating those at high risk by reducing incidence of obesity.
Exercise also increases HDL, lowers LDL and total cholesterol
Helps control diabetes and hypertension.
Those at high risk should take part in a specially supervised program.

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Top 4 Machines To Avoid At The Gym All machines are not created equal

machines-to-avoid-top-banner-b2zone

Your everyday gym houses a plethora of different machines and gadgets all aimed at improving the physical form, some less so than others. Some may even do you more harm than good. There are frankly some machines that you should avoid all together if you wish to avoid nagging injuries. Unsure of what those machines are? We’ve got your back and have created a comprehensive list on some of the machines to avoid at the gym.

Abdominal Crunch Machine

ab-crunch-machine-b2zone

 

The abdominal crunch machine, or abominable crunch machines as they should be called, are pretty useless for building adequate muscle for the abdomen. When working out the abs one must not only utilize stomach muscles but also the hip flexors as well. The abdominal crunch machine takes the hip flexors out of the argument banking on the idea that isolated the stomach muscles will provide a more intense exercise. It doesn’t.

 

Seated Shoulder Press Machine

seated-shoulder-press-machine-b2zone

The seated shoulder press machine is yet another workout device that can prove not only useless but dangerous all in one. When performing the shoulder presses in such a motion it proves to put a great deal of stress on the spine and has been proven to cause back and shoulder injuries that otherwise could have been easily avoided. Using free weights instead is the way to go with this exercise; there’s less stress on the shoulders and the results are infinitely increased.

 

Smith Bench Press

lifting-weights-at-the-bench

The smith bench press seems like a great idea in theory. Having the bar secure means less risk of injury right? I mean all you have to do if you want to incorporate heavy weights is slide on the plates to your desired weight and you’re good to go. Unfortunately things aren’t that simple. The smith bench press isolates the arms which some may see as a benefit, but in reality this isolation only proves to damage your shoulders, particularly your rotator cuffs. The whole point of benching is to not only improve your chest muscles but improve overall strength in general. In order to reap the benefits of benching you’ll need to engage multiple muscle groups and use your entire body’s strength something the smith bench doesn’t offer. Old fashioned benching works best for overall results.

 

Smith Squat Machine

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Another machine worthy of your contempt is the smith squat machine. Like the smith bench the smith squat machine can prove to be more hazardous than one thinks. The isolation on the legs take the core out of the entire exercise which is essential to eliminating stress on the user’s knees. By focusing sole attention on the legs it puts too much pressure on the joints. In a freestanding squat the user’s core and lower back helps to eliminate this kind of pressure. The great thing about the smith machines are that they help with form and are great for beginners, but ultimately the price paid once you increase the weight and make steady progression just isn’t worth it. Once you learn the form it’s best to do the old fashioned freestanding squats and lift on a normal bench. Your body will thank you later.

What machines do you find to be useless at the gym? Let us know in the comments below or sound off on our official Facebook page.