img class=”alignright size-full wp-image-54128″ src=”http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2015/02/Original-beef-jerky-web.jpg” alt=”new primal” width=”320″ height=”320″ /
pemTo celebrate the a href=”http://www.marksdailyapple.com/primalcon-oxnard-2015-the-one-and-only/” title=”PrimalCon Oxnard 2015 – The One and Only”announcement of PrimalCon Oxnard 2015/a, some of our favorite PrimalCon sponsors have offered up a handsome prize package to celebrate! This contest is SIMPLE. EASY, I promise you#8230; and one lucky winner will walk away with the whole bunch!br /
/em/p
pstrongThe Prizes/strong:/p
pa title=”The New Primal” href=”http://thenewprimal.com/” target=”_blank”strongThe New Primal /strong/aspecializes in making the ultimate artisanal jerky: no nitrates, preservatives, or MSG. Just pure, delicious grass-fed beef, marinated and smoked to perfection and sweetened with a touch of pineapple juice and honey, and infused with hints of onion, pepper, and ginger. Is anyone#8217;s mouth watering yet?/p
pspan id=”more-54124″/span/p
pThe lucky winner of today’s contest gets enough swag to outfit a whole camping crew with 4 The New Primal Sur-THRIVE-al Kits: 1 of package of each jerky flavor (5 total), a TNP branded carabiner, […]

Original post by Worker Bee

Although a few weeks ago I explained how “stop eating so much” is bad weight loss advice and how “calories in, calories out” tells us very little about the cause of obesity, the fact remains: for whatever reason (and there are many), people who gain weight have eaten more energy than they’ve expended. Something is causing them to eat more food than they need. Something is making the hungrier than they need to be, desirous of more food than they require for sustenance and weight maintenance. What could it be?
There are the basic remedies. Eat more protein to promote satiety. Reduce carbs, increase fat. Get enough sleep and limit stress as best you can. These are proven ways to normalize your appetite, but you already know about them. I also have a few speculatory ideas that you may not have considered, and today I’m going to discuss them.

Before donning your skeptic […]

Original post by Mark Sisson

pimg class=” size-full wp-image-54104 alignright” src=”http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2015/02/Dollarphotoclub_3868494.jpg” alt=”Tomatoes” width=”320″ height=”213″ /For today#8217;s edition of a title=”Dear Mark category” href=”http://www.marksdailyapple.com/category/dear-mark/”Dear Mark/a, we#8217;ve got a four-parter. First, Dean Ornish rears his head once again, this time making the claim that even paleo eaters with stellar lipid numbers invariably have clogged arteries. Should we listen? Next, what#8217;s a good strategy for improving recovery from CrossFit workouts? More a title=”Dear Mark: Signs You Should Eat More Carbs” href=”http://www.marksdailyapple.com/signs-you-should-eat-more-carbs/”carbs/a, more a title=”8 Signs You Probably Don’t Need More Protein” href=”http://www.marksdailyapple.com/8-signs-you-probably-dont-need-more-protein/”protein/a, pre workout, post workout — what#8217;s the deal here? Third, are nightshades responsible for hidden a title=”What is Inflammation?” href=”http://www.marksdailyapple.com/what-is-inflammation/”inflammation/a in everyone who eats them? Or is it just the folks who get joint pain and other confirmed symptoms who have to worry? And finally, I give a few tips for a frequent barefooter suffering from dry, cracked heels./p
pLet#8217;s go:/p
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blockquotepHi Mark,/p
pThe current issue of Prevention […]

Original post by Mark Sisson

img class=”alignright size-full wp-image-47936″ src=”http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2014/03/weekend_link_love2.jpg” alt=”Weekend Link Love” width=”320″ height=”282″ /
h4Research of the Week/h4
pPlastic exposure is a title=”Plastic chemicals linked to earlier menopause” href=”http://news.yahoo.com/plastic-chemicals-linked-earlier-menopause-192032534.html” target=”_blank”linked/a to earlier menopause./p
pObese women vigorously exercise for an a title=”Guess How Many Hours a Year Obese Women Exercise Vigorously” href=”http://diabeticmediterraneandiet.com/2015/01/30/guess-how-many-hours-a-year-obese-women-exercise-vigorously/” target=”_blank”hour a year/a. Obese men, 3.6 hours. Cause, effect, or both? Either way, it#8217;s a sad state of affairs./p
pKids who are free to explore the neighborhood and play without adult supervision are a title=”Kids free to explore and play are more healthy, study finds” href=”http://www.cbc.ca/news/canada/toronto/kids-free-to-explore-and-play-are-more-healthy-study-finds-1.2921273″ target=”_blank”healthier/a than children raised under the yolk of the helicopter parent./p
h4New Primal Blueprint Podcasts/h4
pa title=”Episode 53″ href=”https://itunes.apple.com/us/podcast/episode-53-vanessa-adam-lambert/id789935889?i=334815644amp;mt=2″ target=”_blank”Episode 53: Adam and Vanessa Lambert/a — Bee the Wellness Fitness App and Community: Host Brad Kearns sits down with Adam and Vanessa Lambert to discuss the unveiling of their new fitness challenge app, their unique approach to wellness, how to deal with the […]

Original post by Mark Sisson

pemimg class=”alignright size-full wp-image-54074″ src=”http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2015/02/coconutshrimp.png” alt=”coconutshrimp” width=”320″ height=”421″ /This is a recipe from Primal Blueprint Publishing#8217;s popular cookbook /ema title=”Primal Cravings” href=”http://www.primalblueprint.com/books/primal-cravings/” target=”_blank”Primal Cravings: Your Favorite Foods Made Paleo/aem. strongThe 125 recipes in Primal Cravings are all are low-sugar, grain-free, gluten-free, and industrial oil-free./strong What’s more, unlike typical substitute recipes in many other paleo cookbooks, these new and original grain-free baking methods have almost exclusively strongeliminated the need for the typical expensive agents like almond flour/strong and other nut flours and nut butters./em/p
pThis week we’re bringing you another tropically infused recipe to warm your winter weather blues!/p
pIf crab cakes and coconut shrimp had a love child, I’d imagine it would be something like this. The Keatley’s have put a clever spin on the two classics and taken it a step further by pairing it with a lively Pineapple Salsa./p
pPerfectly sweet and savory, this recipe is sure to please Primal and non-Primal […]

Original post by Guest

div class=”breakout”
pIt’s Friday, everyone! And that means another a title=”Success Stories” href=”http://www.marksdailyapple.com/category/success-story-summaries/”Primal Blueprint Real Life Story/a from a Mark#8217;s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me a title=”Contact Me!” href=”http://www.marksdailyapple.com/the-book/share-success-story/” target=”_self”here/a. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!/p
/div
pimg class=”alignright” src=”http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2014/10/real_life_stories_stories-1-22.jpg” alt=”real_life_stories_stories-1-2″ width=”320″ height=”240″ /My story is not so much one of success as it is one of hope. I do not have any drastic weight loss to report, I still cannot do a pull-up, and I still have difficulty sleeping through the night. However, after slowly attempting to go Primal in November, and fully committing to it through the a title=”The Primal Blueprint 21-Day Challenge” href=”http://www.marksdailyapple.com/the-primal-blueprint-21-day-challenge-infographic/?utm_source=mda_sidebaramp;utm_medium=banneramp;utm_campaign=sidebar_21_day_challenge#axzz3QoRC71Q0″21-Day Challenge/a, I have already experienced positive results./p
pIn my mid-30s, I began suffering from […]

Original post by Guest

https://www.girlsgonestrong.com/

A pull-up is one of the most challenging bodyweight movements — but once you achieve it, it’s incredibly rewarding.

I can distinctly remember the first time I attempted to perform a pull-up many years ago…

It looked simple enough. No biggie, right?

But as soon as I gave it a go, I was quickly humbled. I could barely lift myself! That moment was the catalyst for my next goal: conquering the bodyweight pull-up. And when I finally did it? The sense of pride and accomplishment was mind-blowing.

And you can do it too!

In this article, I’ll give you step-by-step instructions on how to do a pull-up. You’ll also learn:

• How to avoid common pull-up errors.
• How to effectively build strength and train for your first pull-up.
• Three pull-up variations you can use to make things easier (including an assisted pull-up option).

Plus, I’ll teach you four ways to strengthen your pull-up and take your training to the next level once you’ve mastered the basic movement.

How to Do a Proper Pull-Up

To complete a full pull-up, you have to lift your body upward from a dead hang position to bring your chin above the pull-up bar. Pull-ups use an overhand grip on the bar, as opposed to the underhand grip of chin-ups.

The pull-up is a pillar in many functional strength training programs because it’s an effective way to improve your overall pulling power, develop your upper body, and strengthen your back muscles. It’s a closed-chain movement that targets several muscle groups, including your latissimus dorsi, deltoids, trapezius, rhomboids, biceps, triceps, forearms, and core.

On average, women have 50–60 percent of the upper body strength of men, primarily due to men having more upper body muscle than women. As such, many women will find it more challenging to perform a pull-up in comparison…

… but that should never be a discouraging factor. 

If anything, look at it as added motivation to be able to complete them.

For many women, chin-ups are often easier than pull-ups. Check out these 6 quick tips for improving your chin-ups.

Step-by-Step Guide to Doing a Pull-Up

Ready to try a pull-up? Watch the video below to see how the movement should look, and then follow these steps.

• Stand on a block or a bench just below the bar.
• Grab the bar with an overhand grip (wrists pronated, with palms facing away from you) with your hands about shoulder-width apart.
• Allow your feet to come off the block/bench and gently let your body hang. In this dead hang position, your arms should be fully extended.
• Engage your core and find full-body tension by squeezing your glutes and flexing your quads.
• To initiate the pull, depress your lats (imagine pulling your shoulder blades down and into your back pockets) and then start pulling upward to bring your chin over the bar.
• Complete the pull by squeezing your lats together.
• Slowly extend your arms to return to a full hang position while maintaining full-body tension.

Common Pull-Up Problems

Using the proper pull-up form helps to prevent injury and encourages muscle recruitment. While that sounds simple enough, there are some common mistakes women often make while doing pull-ups.

The good news? The following four errors can be corrected easily. And actively working to avoid them will ensure ultimate efficiency when you perform your pull-up.

Error #1: Eye Position

If you look at the bar during the movement, you will actually move your body further away from the bar, making the motion more difficult.

Correction: Aim to maintain a neutral neck position throughout the entire movement by keeping your gaze directly in front of you, rather than on the bar. Think of holding an orange between your chin and chest.

Error #2: Lack of Lat Engagement

When it comes to initiating the pull, lack of lat engagement is a common issue that can affect your form and ability to complete the pull-up motion.

Correction: Before beginning your pull, think about setting your lats down and back. This will allow for better lat recruitment and less biceps pulling.

Error #3: Lack of Full-Body Tension

When in the midst of our pull-up, it can be easy to focus purely on pulling our bodies upward — and forget to maintain full-body tension. This can leave us less able to complete the movement.

Correction: Focus on generating and maintaining full-body tension during your pull-up. Keep your core engaged and imagine spreading tension from your glutes down to your toes. This will help you not only complete the rep but also get stronger.

Error #4: Lack of Strength and Elbow Drive

A lack of strength and elbow drive at the top of our pull can lead many of us to shrug our shoulders to get our chin way up and over the bar. When we shrug up, we are over-recruiting our traps and under-recruiting our lats.

Correction: Instead, imagine squeezing your elbows together and maintaining a long neck position.

How to Get Strong Enough to Do a Pull-Up

Most women need to train before they can get their first pull-up. It requires solid upper body strength, and it’s a movement that doesn’t get a ton of cross-training in our normal daily lives!

Several exercises will help build the foundational strength you need. And don’t forget about them once you become strong enough to complete a pull-up — incorporating these movements into your long-term training program will help you continue to improve your strength, fitness level, and efficiency.

6 Exercises to Train Your First Pull-Up

Use the following exercises to build your strength and prep for your first pull-up. Complete 3–4 sets of 8–10 reps each.

Hollow Hold

• Lie on your back and contract your abs while pressing your lumbar spine (lower back) into the floor.
• Slowly raise your head, arms, and legs off the ground.

Once you’re feeling comfortable with the hollow hold, you can progress to hollow rocks by rocking your body back and forth while maintaining the hollow hold position. The angle of your shoulders and hips should not change or be used for momentum.

Hollow Hangs

• Hang with straight arms from the pull-up bar with an overhand grip.
• Pull your body into the same hollow position you did on the ground with hollow rockers and hold for 10–30 seconds.
• Maintain tension throughout your body, from your shoulders to your feet.

Scapular Pull-Ups

• Follow the cues above to find your hollow hang position.
• While holding the hollow hang, draw your shoulder blades down and back.

This is an excellent way to learn how to initiate a pull-up with your lats, and it will strengthen the infraspinatus, teres minor, teres major, and latissimus dorsi muscles while also teaching you to stay tight at the start of your pull.

Kettlebell Bottoms-Up Hold

• Start with your feet shoulder-width apart and the kettlebell in front of you, its handle perpendicular to your body. Grab the kettlebell with one hand, and either clean it or curl it to a bottoms-up position.
• With the bottom of the kettlebell facing upward, begin with a single-arm bottoms-up hold.
• To prevent the kettlebell from falling, engage your core, activate your lat, and maintain full-body tension.

This drill will help increase your grip strength, core strength, and shoulder stability. When you’re ready, you can progress to a bottoms-up overhead press.

Learn how to get started — and reap massive benefits — with bottoms-up kettlebell training.

Inverted Rows

• Lying in a supinated position, grab the rings (you can also do this with a TRX).
• Engage your core, flex your quads, and squeeze your glutes. Row to bring your body toward the rings so that your body is parallel to the ground.
• Extend your arms to return to your starting position.

In the video, I demonstrate the inverted row with my feet elevated on a box and my legs straight. To regress this exercise, remove the box or bench and keep your heels anchored to the floor and your legs straight.

If the inverted row is still too challenging to perform with straight legs, modify the movement by bending your knees until you can pull your own bodyweight safely.

Slow Negative Pull-Ups

• Start in a flexed hang position, holding yourself up with your chin above the bar.
• Slowly allow your body to descend until you reach a hollow hang position. The key here is controlling the drop.

Negative pull-ups are great bodyweight exercises that give you the chance to work the full range of motion while gaining strength.

3 Variations to Make Pull-Ups Easier

If you’ve been training the first six exercises but are still not quite able to get your first pull-up, three variations can help (and take you beyond the pull-up machine). While these pull-up “relatives” are slightly easier than the full movement, they will still give you a major challenge when it comes to your grip and upper body strength.

Neutral Grip Pull-Ups

In a neutral grip pull-up, your palms will be facing each other and your grip will be narrower. This allows for more biceps recruitment and less strain on your delts, and typically results in an easier movement.

Chin-Ups

As I mentioned before, the main difference between the pull-up and the chin-up is the grip. For the chin-up, you’ll use an underhand grip where your palms are facing you. Just as you would for the pull-up, engage your lats, pull your body up, and squeeze your elbows together to bring your chin up and over the bar.

Band-Assisted Pull-Ups

To do this assisted pull-up, attach a resistance band to the bar. Place one foot inside the band, and grab the bar in a pronated grip with your hands about shoulder-width apart. Extend your leg, pressing into the band, and bring your chin over the bar. Maintain full-body tension to prevent your legs from swinging. Allow your body to descend until your arms are fully extended.

You can progress this movement by increasing your reps and decreasing the resistance of the band.

4 Exercises to Improve Your Pull-Ups

Once you’ve managed to perform a perfect pull-up, there are four fun movements you can incorporate into your training. These will help improve your pull-up quality, increase the number of reps you can do, and get you even stronger!

Towel Hangs & Towel Pull-Ups

Depending on your preference, you can use the towel in a hollow, flexed hang position, or you can begin doing towel pull-ups (check out the video demo below). Both are great assistance drills to improve grip strength.

Want to mix it up even more? You can also do these movements with ropes.

Heavy Deadlifts

Deadlifts are my answer to everything! They are one of the ultimate strength-building exercises, and you can add heavy deadlifts to your training program to improve your lat recruitment, build grip strength, and develop your core stability (plus, you’ll feel like a badass). Deadlifts are also versatile — you can perform them with barbells, dumbbells, and kettlebells, to name a few.

Thumbless Pull-Ups

While it sounds simple, removing your thumb from your grip will give you a new-found appreciation for your grip and respect for the movement! This one is tough but fun, and it’s great prep work if you’re looking into rock-climbing.

Weighted Pull-Ups

Once you can comfortably perform pull-ups with your own bodyweight, start adding weight to give yourself an even bigger challenge.

Are you an advanced lifter? Learn how to take your pull-ups to the next level with these 10 advanced variations.

Ready to Pull-Up?

Getting your first pull-up may feel like a lot of work, but I encourage you to enjoy the process!

Take time to focus on training and stay consistent. I promise you’ll be rewarded with a huge sense of accomplishment. Being able to achieve something we might not have thought possible before is one of the best feelings in the world.

The goal? Finding strength in our bodies and our movement. And of course, having fun with it!

The post How to Do a Pull-Up: Everything You Need to Know appeared first on Girls Gone Strong.

pimg class=” size-full wp-image-54065 alignright” src=”http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2015/01/treadmill.jpg” alt=”Why You Should Reconsider the ” width=”320″ height=”213″ /The workout. It’s funny how we talk about it. We “check in” at gyms to register our efforts with Facebook friends. We dramatically label everyday exertions as “quite the workout.” It even becomes a game of equivalents. We’ll lug ten bags of groceries to the house or mow the lawn and publicly declare, “I think that counted for my workout today!” The term is even applied to a title=”8 Health Reasons to Have Sex (As If You Needed Them)” href=”http://www.marksdailyapple.com/sex-health-benefits/”sex/a, which we’re told is a “major calorie burner.” (Do we seriously need to quantify or justify this?) The problem, as I see it here, is we approach activity with a quota mentality. As handy as a title=”20 Ways to Set Yourself Up to Succeed in Your 21-Day Challenge” href=”http://www.marksdailyapple.com/20-ways-to-set-yourself-up-to-succeed-in-your-21-day-challenge/”pedometers and other fitness gadgets/a can be, they […]

Original post by Mark Sisson

pimg class=” size-full wp-image-54046 alignright” src=”http://cdn.marksdailyapple.com/wordpress/wp-content/uploads/2015/02/burn-fat.jpg” alt=”Words Burn Fat” width=”320″ height=”240″ /Take your average guy or gal that decides they#8217;re committed to finally losing that extra weight that#8217;s crept on over the years. They#8217;re going to eat healthy (a title=”Primal Blueprint Recipes” href=”http://www.marksdailyapple.com/primal-paleo-recipes/”primally/a, of course), start working out, and stop all the nonsense they know to be unhealthy. This might be you./p
pA few days go by, then a week. The scale is budging, but barely. #8220;This is going to take forever! How long is this going to take?#8221; We all want instant results, right? Well, what is realistic? What is safe? What is effective? And what can you expect when you attempt to lose excess body fat and reach your ideal a title=”Dear Mark: Body Composition Through the Years” href=”http://www.marksdailyapple.com/body-composition-how-diet-and-exercise-affect-muscle-mass-and-body-fat/”body composition/a?/p
pspan id=”more-53885″/span/p
pEveryone knows that slow, gradual weight loss produces the best long-term results and fast weight loss is unsafe and […]

Original post by Mark Sisson