If you want to stop destroying your shoulders and knees when working out, read this.
Most people who go to the gym will tell you their goal is to lose weight and build toned, lean muscle. Yet when they workout, they spend most of their time…
- Putting their spine in unnatural positions and causing irreparable damage to their low back.
- Putting dangerous amounts of stress on their knees, leading to cracking and soreness.
- Doing workouts that put their shoulders in a compromised position and leave them with a rounded back and poor posture.
Most people do more harm than good to their bodies in the gym… and it’s because they do the WRONG exercises.
If you do any of the exercises listed in this article, don’t worry. It’s not your fault.
You’ve received poor advice in the past — most likely from meathead personal trainers who’ve never read a book on health and fitness in their life.
After reading this article, you’ll know better.
Here are 5 exercises to NEVER, EVER do again:
Sit-ups are TERRIBLE for your low back and spine. Research from back-injury expert Dr. Stuart McGill shows that sit-ups compress the discs in your spine and can cause serious low-back injuries.
What are the alternatives?
Instead of sit-ups, do a stability ball or power wheel rollout, TRX Mountain Climbers, Plank or a Stability Ball Plank (These are 30% harder on your abs than a regular plank).
#2: Broomstick Twists
Broomstick twists consist of placing a broomstick on your shoulders behind your neck and turning from side to side.
This exercise was created so that senior citizens could like that they were exercising. (They’d even pay personal trainers for this exercise “tip”).
Unfortunately, everyone from 16-year-old kids to 40-year-old soccer moms have been convinced that this is exercising.
This exercise is completely USELESS!
Alternatives: Cross-body mountain climbers, spiderman climbs, or a side plank.
#3: Leg Extensions
Leg Extensions are not only dangerous for the knee, but more importantly, they are inefficient for everyone but pro bodybuilders.
Alternatives: Split Squats, Forward lunges, Narrow-Stance Barbell Squats, Goblet Squats
#4: Behind-the-Neck Pulldown or Presses
This exercise made the list because it’s dangerous for the rotator cuff and leads to terrible form as people strain their necks forward and contort themselves to complete the movement. It’s just NOT worth it.
Alternative: Pullup, TRX row, V-grip pulldown to chest, dumbell row
#5: “Bodybuilder bench press” (with elbows out, bringing bar down close to neck)
This exercise is TERRIBLE for the shoulder joint and rotator cuff.
Alternatives: Barbell bench brought to bottom of pecs with elbows tucked into sides, dumbell chest presses (all varieties), TRX or Ring Pushups
The Laziest Way To Lose Weight
Now that you know which exercises you should never do again, let’s learn how to burn fat as quickly as possible.
A rogue fitness researcher from Toronto spent the last 15 years asking the question: “What’s the quickest way to burn fat?”
He has traveled around the world to find the answer.
His formula is called EPOC — and it’s being called “The Laziest Way To Lose Weight.” That’s because his method revolves around a 6-minute workout.
But don’t be fooled into thinking you can’t burn fat in just 6 minutes. This workout burns 38 times more fat than one hour of cardio.
His method has been featured in Women’s Health, Men’s Health, Maxim, and National Geographic — and now he wants you to learn the secret, too.