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On the surface, it may seem like they wouldn’t have much in common. But although these three individuals are dealing with such varied diagnoses, at vastly different stages of life, it’s possible their conditions all originated from the same place at the same time: their mother’s womb before they were born.

Thanks to ongoing research into the origins of health and disease, we now know more than ever before about diet and pregnancy. And the science is clear: A mother’s dietary choices during pregnancy—and even before conception and after birth—not only affect her baby’s health, they also help determine her growing child’s susceptibility to disease later in life. What’s more, the impact of her nutritional status can extend across future generations.

If you’re pregnant or planning to become pregnant, read on for the latest research into the connections between maternal diet and fetal health, plus a list of the nutrients I believe most deserve your focus during this critical time.

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How We Know That Health Begins in the Womb—and Even Before

British research David Barker proposed this theory in the 1980s after concluding his now landmark study, which found that the biggest predictor of whether a person would develop cardiovascular disease wasn’t smoking or another expected lifestyle cause; rather, it was their weight at birth. (1, 2) His follow-up research supported and expanded this finding, concluding that babies born small to malnourished mothers are at a higher risk for hypertension and coronary heart disease, as well as type 2 diabetes, later in life. (3)

New Nutritional Research: A Look at the Latest Studies

Fortunately for us all, and particularly for mothers-to-be, Barker’s work has been reproduced and broadened over the past 30 years. While the theory originally focused on how maternal and fetal malnutrition contributes to heart and metabolic conditions, newer DOHaD studies have identified additional diseases that can result from maternal and fetal under- or overnutrition and have tied these conditions to very specific dietary choices. (4) Here’s a quick roundup of just some of the literature on the subject.

Diabetes and Obesity

Research indicates that a mother’s consumption of a Western-style diet (high in sugar, refined carbohydrates, and trans fats) may cause her child to develop diabetes and obesity, as well as several related conditions. (5) Although observational, one study found an association between high maternal gluten intake and type 1 diabetes in children. (6)

Cognition

Maternal high-sugar diets, especially those high in sugar-sweetened beverages, have been linked with poorer childhood cognition, including poorer nonverbal ability and poorer verbal memory. (7) Conversely, a mother’s high intake of fatty fish has been linked to improved neurodevelopment, while increases in maternal choline intake during pregnancy may produce cognitive benefits for offspring. (8, 9, 10)

Cancer

Studies in laboratory rats name maternal low-protein diets as potential risk factors for the development of slow-growing prostate cancers in offspring later in life. (11, 12) This isn’t the first time maternal diet has been connected to cancer development: a 2006 study suggested susceptibility to breast cancer might be predetermined in utero, with diet an influencing factor. (13)

ADHD

Several studies make connections between maternal nutrition and attention-deficit hyperactivity disorder, or ADHD. One recent cohort study showed that low maternal high-density lipoprotein levels (HDL cholesterol) were associated with an increased risk for ADHD, particularly in boys. (14) In another, an “unhealthy” diet high in fat and sugar from processed foods was linked to ADHD symptoms in children who display behavioral problems early in life. (15) A Western diet may also elicit behavioral changes in children, including ADHD and depression and anxiety. (16)

Osteoporosis

Emerging evidence strongly suggests that maternal nutrition has long-term influences on bone metabolism in children, with nutritional inadequacies starting in pregnancy putting a child at higher risk for osteoporosis and fractures later in life. (17, 18, 19)

Why Your Diet Can Be a Danger to Your Child and Even Grandchild

How is this possible? As humans, we’re able to adapt to our environment. But there is a critical period in which that adaptation happens: in utero.

During pregnancy, a developing baby’s epigenetic marks—the “traffic lights” on human DNA that can turn certain genes off and on—undergo substantial changes. These modifications are influenced by nutrients in the mother’s blood at the time of conception and can be passed down from generation to generation. Some changes enable the production of genetic expressions that make us better matched to the environment we are likely to find ourselves in once we’re born, while others set the stage for disease. (21, 22)

What Should You Eat Before, During, and After Your Pregnancy?

It’s clear that consuming the Standard American Diet isn’t a recipe for giving birth to a healthy baby who grows into a healthy adult. Eating like our ancestors did, however, is. While there isn’t one optimal human diet, we’re genetically adapted to eat whole, nutrient-dense plant and animal foods.

Here are a few of my pregnancy diet recommendations.

Favor the Fat-Soluble Vitamins A, D, and K2

Unfortunately, vitamin A has developed a reputation for being dangerous in pregnancy, but it’s actually a crucial nutrient for fetal development; for example, it prevents deafness and internal organ displacement. It can be toxic in extremely high doses when vitamins K2 and D are inadequate, but when these vitamins are sufficient, the toxicity threshold for vitamin A is very, very high. Vitamin D helps placental function, plays a role in fetal lung development, and also protects a newborn’s cardiovascular health, while vitamin K promotes healthy development of the face, skull, and nervous system.

Vitamin A, D, and K2-Rich Foods:

• Liver, beef, and goose (A, K2)
• Full-fat dairy products (A, K2)
• Cod liver oil (D)
• Salmon (D)
• Dark leafy greens, including kale, spinach, and collard, mustard, and beet greens (K2)

The Recommended Daily Allowance (RDA) of 2,600 international units (IU) a day of vitamin A is woefully inadequate. In addition to enjoying liver and dairy products, I recommend supplementing with between 20,000 and 25,000 IU during pregnancy. This dose has proven to be safe and may even prevent birth defects. The RDA for vitamin D is also pitifully low; I consider a good target between 2,000 and 4,000 IUs per day from supplements and dietary sources. There’s no specific RDA for K2 in pregnancy, but I recommend eating a liberal amount of K2-rich foods. If you need to supplement, do so at about one gram per day.

Focus on Folate

Folate is a general term for a group of water soluble B-vitamins, also known as B9, that are naturally found in foods. Folic acid refers to the synthetic compound used in dietary supplements and food fortification. Although folic acid is effective in preventing neural tube defects, it doesn’t have all the beneficial effects of natural folate.

Folate-rich foods:

• Dark leafy greens, such as spinach and turnip, mustard, and collard greens
• Cruciferous vegetables, including broccoli and cauliflower
• Beets
• Lentils and other legumes
• Liver, calf, and chicken

If you’re planning a pregnancy, try to consume between 800 and 1,200 mcg of folate per day for several months before conception. It can be difficult to obtain this amount from diet alone, which is why I recommend supplementing with 600 to 800 mcg of folate daily, depending on your dietary intake. Look for products that list “5-methyltetrahydrofolate” or “5-MTHF” on the label. And check your multivitamin, because most multis contain folic acid, not folate.

Concentrate on Choline

Choline plays essential roles during growth and development, especially in regards to cognition. The body’s need for choline increases during pregnancy. Yet sadly, an estimated 90 to 95 percent of pregnant women fail to meet recommended choline intakes.

Choline-rich foods:

• Beef, liver, and muscle meat
• Eggs, whole (whites and yolks)
• Cruciferous vegetables, such as cauliflower
• Potatoes

Pregnant women need roughly 450 mg of choline per day, while lactating women require more, around 550 mg. If you can’t get sufficient choline from dietary sources, I recommend supplements containing the (phosphatidyl)choline form; most prenatal supplements and multivitamins do not contain choline.

Opt for Omegas

Long-chain omega-3 fatty acids, particularly DHA, are required for healthy brain development. DHA concentrates in babies’ eyes and gray matter, protecting their brain from oxidative damage. It’s a misconception that we can meet all of our DHA needs from plant foods like flax; we need DHA from seafood sources. And while it’s true that mercury levels in fish can be potentially harmful, low-mercury fish and fish high in selenium (which prevents the adverse effects of mercury toxicity) are good options, with data indicating that the benefits of eating fish during pregnancy far outweigh any risks.

Pregnancy-safe omega-3-rich foods: (23, 24)

• Salmon
• Sardines
• Cod and cod liver oil

Insist on Iron

Anemia is a common problem during pregnancy, one that can be avoided by adequate iron intake. But that doesn’t necessarily mean you should supplement: indiscriminate supplementation during pregnancy has been shown to be harmful. Instead, amp up the amount of iron in your diet.

Iron-rich foods: (25)

• Liver, especially duck and pork
• Clams, cooked
• Spinach and other leafy greens
• Dried herbs

And What Foods Should You Absolutely Avoid?

Unsurprisingly, if you’re trying to conceive and have a healthy pregnancy, you should avoid those foods responsible for the negative fetal health outcomes mentioned in the studies above, foods which had no place in the diets of our hunter–gatherer ancestors. Of course, avoiding these toxic foods is applicable to overall health as well:

• White sugar
• White flour and other cereal grains, including whole wheat
• Processed soy products, such as soy milk and soy protein
• Industrial seed oils like soy, corn, and canola

Here’s to your child’s good health—and yours as well.

Now, I’d like to hear from you. Are you pregnant or trying to conceive? What are you eating? Will you add any of the foods recommended here to your plate? Let me know below!

The post Diet and Pregnancy: How to Eat Healthy When You’re Expecting appeared first on Chris Kresser.

http://www.thekitchn.com/feedburnermain

A solid Whole30 breakfast is all about getting back to the basics and filling yourself with a balanced, wholesome meal before your day kicks into high gear. While the program does not allow yogurt or cereal and milk, breakfast favorites like eggs, along with fruits and vegetables, are easy foods to lean on.

Here are 21 of our favorite breakfast recipes that fit in the 30 days of Whole30.

READ MORE »

http://www.thekitchn.com/feedburnermain

Kitchn’s Delicious Links column highlights recipes we’re excited about from the bloggers we love. Follow along every weekday as we post our favorites.

Slow cookers are like magic: Put a bunch of raw ingredients into a pot, close it, and when you come back a few hours later, the pot is full of food. It’s like a grown-up version of Mary Poppins’ magic carpet bag. I use mine all the time, and I’m still surprised every time I open the lid and the food is cooked, nothing is burned, and it smells delicious.

The next slow cooker recipe I have my eye on? This chicken pesto pasta with mozzarella. It sounds like the dreamiest weeknight dinner in all the land.

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http://www.thekitchn.com/feedburnermain

For the past few years, I’ve been the Regina George to the food industry’s Gretchen Weiners, exasperatedly pleading for everyone to STOP TRYING TO MAKE JACKFRUIT HAPPEN, IT’S NEVER GOING TO HAPPEN. It’s not that I don’t think that jackfruit has what it takes to be the next big breakout ingredient. It’s just that I’ve seen so much hype and fanfare, which never actually comes to fruition in grocery stores, food blogs, and restaurants. At least I haven’t noticed it happening.

Despite its virtually limitless potential as a vegan meat substitute, the fruit has been at a standstill.

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http://www.thealternativedaily.com/

Imagine going to bed at night after taking some over-the-counter cold medicine to help you sleep, only to awaken with excruciating eye pain, followed by blindness!  Although this may be the farthest thing from your mind when you take medicine to reduce your cough and sniffles and help you sleep, it is a reality that […]

Originally Posted At: https://breakingmuscle.com/feed/rss

I’ve always dreamed of getting rid of my car—freeing myself from my over-convenienced stupor to reconnect with the very human act of locomotion. The majority of our millions of years of human history, humans have been hunter-gatherers responsible for covering many miles each day with nothing, but their two feet. Couldn’t I, so opulently assisted by a bicycle, make do without a personal vehicle. I mean, we’d still have my wife’s after all.

read more

Originally Posted At: https://breakingmuscle.com/feed/rss

We have a saying here: everything costs something. If you want to enhance some part of your performance, you should be prepared to suffer some short term (or even long term) consequences to other aspects of fitness and performance. There is almost always a trade off.

In my case, I decided over the summer (as I was fixing a problem with my nutrition) that it would be an ideal time to focus on building some size and strength. In late 2016 I injured my back and really hadn’t been able to do much weight training through most of 2017.

read more

http://www.thekitchn.com/feedburnermain

For the past 20 days the United States federal government has been shut down. That means that Congress can’t come to an agreement with the president on how the U.S. Treasury should dispense funds for government projects and agencies — in this case, President Trump would like money to build a border wall, and he hasn’t accepted his Democratic opponents’ compromise of $1.6 billion to fund border security.

Chances are you haven’t yet felt the repercussions of this stalemate in your day-to-day life, but the government shutdown has put 800,000 people on unpaid leave, affecting agencies like Commerce, Homeland Security, Transportation and yes, Agriculture and the Health Department, which could have serious consequences for the food you eat.

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Originally posted at: http://www.nerdfitness.com/

Pull-ups are my favorite exercise of all time.

They work all of the “pull” muscles in your body – your back, biceps, forearms.

They are indicative of your level of fitness – anybody that can do a pull-up is in pretty good shape.

And anybody that can do 10 or more is clearly in great shape.

Lastly, pull-ups make you feel like a badass after doing them.

However, pull-ups are also hard as hell, especially if you’re just getting started. Unlike other exercises that can be completed with just your body weight (like squats, lunges, and push ups), pull-ups and other exercises that strengthen your pull muscles require at least one piece of equipment or something to hang from!

On top of all of that, if you can’t do one yet, how the heck are you supposed to work on them to get better?

I’ve recently received thousands of emails from fellow rebels who are working towards their first pull-up but aren’t there quite yet.

Whether you’re 300 pounds overweight and can’t even look at a pull-up bar without freaking out, or you’re half an inch away from finally being able to do your first pull-up, this article is for you – sorry it took so long for me to write!

Pull-ups are quite the intimidating exercise, but as Optimus Prime has taught us, we can make small changes and improvements over time that will result in the ultimate goal:

One. Freaking. Pull-up. 

It will take a combination of two things to get your chin up over that bar:

• Decreasing body fat so you have less weight to pick up!
• Increasing strength to pick up your bodyweight and move above the bar!

I realize doing those two things is much easier said than done.

What most people don’t realize is that they spend too much time on the strength part, not realizing that decreasing their body weight is as important and impactful (if not more so!).

Which is why most people never get to do a pull-up!

After all, there’s nothing more frustrating than putting in effort for months (or years) and not seeing results and getting demoralized. And unfortunately, this is what I see from most people: Lots of well-intentioned but misguided effort in the gym and no changes.

You probably don’t have years to make the mistakes that I did and want to skip this problem, and you just want to start getting results today.

In addition to the free resources below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!

You can schedule a free call with our team to learn more about coaching by clicking on the image below of Christina! She’s one of our coaching clients who went from 0 pull-ups to now doing sets of 10!

But enough of that, let’s get into the nitty-gritty of how to get your first pull-up!

A few tips to get started

This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up. If you’re truly serious about completing a pull-up, start by getting your diet under control.  I’m a HUGE fan of the Paleo Diet, because I know it works. A few folks have already lost 10+ pounds in just over a week following the Paleo Diet in the Nerd Fitness Academy. As you start to weigh less, you’ll have less weight to pick up and move up over that bar!  Got it? good.

MAKE YOUR BACK EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.  After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back.

The progression below is just a path that I’ve created, but does NOT need to be followed to a T. I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY.  This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay.

I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as soon as you can do 3 sets of 5 reps.

Almost every exercise below has a video to show you how to do it. Click on the picture or the video below it.

If you want to know how to incorporate the progressions below into a regular training routine, you can put your email address below to download our beginner bodyweight workout! It’s a great way to get strong as you also get better at your pull-ups!

Level 1: Bent Over Dumbbell Rows

Bent Over Dumbbell Row Video

We’re going to start with these, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one. For these exercises, focus on lifting more and more as you get stronger.  Every OTHER day, pick up a dumbbell that you can lift for three sets of 8 repetitions with a 2 minute break between sets.  As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.

• As soon as you can do dumbbell rows with at least a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.
• If you are a little bit bigger than the average bear, you might want to stick with this step until you lose a little bit more weight and get stronger – maybe go to 35 or 40-pound (18kg) dumbbells.

Level 2: Body Weight Rows

Body Weight Rows Video

Body weight rows are the PERFECT precursor to pull-ups – they work the same muscles, just at a different angle.  You can also make adjustments.  You know how I HATE HATE HATE exercise machines? Here, I wholeheartedly recommend the use of a smith machine…but ONLY for rows!  Because you can adjust the height of the bar, you can adjust how difficult the exercise is.  If you’re just getting started, put the bar very high, so you only have to lean back slightly.  If you’re stronger, you can start with a lower bar.

Here’s a whole post I did on body weight rows (also called inverted rows).

My advice:

• Clench your butt and keep your abs tight and body straight throughout the exercise.  Focus your mind on PULLING with your arms.
• Set the bar at a height where it’s challenging for you to complete 3 sets of 8 reps with two minutes of rest between sets.
• As soon as you can complete all 3 sets of 8 reps, lower the bar!
• If you need to make the exercise easier, bend your knees and put your feet flat on the ground.  You can drop your hips too to make things easier.

A sample routine that starts with your back exercises

• Monday – 3 sets of 8 reps of overhand bodyweight rows
• Wednesday – 3 sets of 8 reps of underhand bodyweight rows (hands reversed)
• Friday – 3 sets of 8 reps of overhand bodyweight rows
• (And then go underhand, overhand, underhand the following week)

As soon as you’re doing bodyweight rows where your body is at a 45 degree angle or lower, you can progress to level 3.

IF YOU DON’T HAVE ACCESS TO A BAR FOR INVERTED ROWS: Try using your kitchen table, or move up to Level 3 and progress with caution there.

IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM, I know they can be intimidating! We have multiple chapters on how to find a gym and get started using the equipment, in our free guide Strength Training 101: Everything You Need to Know. Grab our nerdy guide when you join the Nerd Fitness Rebellion with your email in the box below:

Level 3A: Assisted Pull-Ups

Assisted Pull-ups Video

At this point, you’re gonna need to find a bar. Find one that will support your weight, anywhere. I don’t care. Just find one.

If you have a gym membership there will be pull up bars all over the place.  At your house you might have “the perfect pull up” in your door way.  If you have neither of these things, find a local playground and use their monkey bars.  This is one piece of equipment that NEEDS to be in your arsenal, so find a way to get one.  No excuses, play like a champion.

Let’s chat about how to do an assisted pull-up.

Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing.

Instead, I recommend doing one of these alternatives:

• Assisted Pull-ups with chair – (either one foot or two depending on your needs) – your feet are ONLY there for support, use your upper body as much as possible.
• Assisted Pull-ups with exercise band – (you can get different types of exercise bands with different levels of strength).  Put your foot in the exercise band and pull yourself up.
• Assisted pull-ups with a partner – (have a friend hold your feet behind you and help you complete each rep).  Have your friend use the least amount of help possible to get you through your workouts.

My advice:

• Clench your butt and keep your abs tight throughout the exercise – try not to swing like crazy.
• Keep your shoulder blades pinched behind you throughout the movement and focus on PULLING the bar down with your arms.
• Use the least amount of assistance that you can handle – as soon as you can do multiple pull-ups with both feet on the chair, switch to just one foot.
• If you’re using an exercise band, try to get a few bands of varying tension so you can decrease the resistance as you get stronger.
• As soon as you can do 3 sets of 8 with assistance, it’s time to move on up.

A sample level 3 routine:

• Monday – Assisted Pull-ups – 3 sets of 8 reps
• Wednesday – Body weight rows – 3 sets of 8 reps
• Friday – Assisted Chin Ups – 3 sets of 8 reps

Level 3B: Negative Pull-Ups

Now, let’s say you don’t have a rubber band, you don’t have somebody to hold your feet, and you don’t have a chair – you ONLY have a pull-up bar. That’s okay – you can do what we call negatives.  When doing a negative, you jump above the bar and try to lower yourself slowly and in control until you’re at the bottom of the movement.   This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3A first.

However, once you have a decent amount of back strength, doing negatives is a great way to build arm and back strength.

You can either jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL, or you can hop up on a chair to get above the bar and then lower yourself back down.  Again, the name of the game is “in control.”

You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself in a controlled speed – Counting to three during the movement is a good tempo.

Here’s a sample workout using everything up to this point:

• Monday – Assisted Chin Ups – 3 sets of 8 repetitions
• Wednesday – Body Weight Rows – 3 sets of 8 repetitions
• Friday – Negative Pull-ups – 3 sets to failure – capped at 5 repetitions for each set.

For your negative pull-ups, do as many as you can (up to 5 reps) per set – jump and lower yourself in control, then jump right back up and lower yourself.  If you can do 5, wait 2 minutes and then start again.  If you can’t do 5, do as many as you can in control, wait 2 minutes and then start again.

Once you’re doing 3 sets of 5 repetitions on your negative pull-ups, along with your assisted chin-ups and body weight rows…you’re ready.

Level 4 – Chin Ups and Pull-Ups

Pull-up Video

My dear rebel, it’s time.

Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with more than one pull-up.

For MANY people, especially if you have spent time in the gym in the past working on your biceps (like most guys do), you might find it easier to start with chin ups (with your palms facing toward you) for your first exercise before trying pull-ups (with your palms facing away from you).

• A PULL UP is when your hands are facing away from you.  This will work your back and biceps.
• A CHIN UP is when your hands are facing towards you.  Although this also works your back, it has more emphasis on your biceps.

Grab your chosen bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down.  Pull yourself up until your chin is above the bar. Slight pause  Lower yourself all the way back down. Go up, and really concentrate on isolating your back and biceps. Don’t swing!

• Pull your shoulder blades back as you’re going through the movement, and focus on pulling the bar down.
• Again, keep your butt clenched and your abs tight throughout the movement.
• Get your chin above the bar, or it doesn’t count as a full rep.
• Do whatever you need to get through the full rep.
• If you can only do one rep, try to do at least 3 sets of one rep…after your three sets, add in some negatives to exhaust the muscle.

Want a video walking you through it? You got it:

Once you can do a single pull up, work on doing them in sets.

• Do one pull up, then wait a minute or two and do another one.
• Then wait a few more minutes and do another one.

A few days later, try to do two in a row, and do a few sets of two.

Once you’re comfortable, here’s a Level 4 routine set up for a week:

• Monday – Chin ups – 3 sets for maximums repetitions
• Wednesday – Inverted Rows – 3 sets for max repetitions
• Friday – Pull-ups – 3 sets for maximum repetitions

Level 5 – Next steps

Once you’re able to do 3 sets of 10 pull-ups or chin ups, you have a few options:

• Continue to get better at doing more reps – 3 sets of 12, 3 sets of 15, 3 sets of 20, etc.
• Start doing other types of pull-ups – like wide grip pull-ups (grab the bar WAY out with both hands), side to side pull-ups, uneven pull ups, etc.
• Add weight and do weighted pull-ups or weighted chin-ups.

Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:

• Get a weight belt. I bought this one (affiliate link) on Amazon and it’s worked out incredibly well for me.  I’ve tried doing the whole “put weights in a backpack” and it certainly works, but the angle of the weights hanging off your back is weird.  With a weight belt, the weight hangs down between your legs (not a euphemism) so it feels more natural.
• Add small amounts at a time. Most gyms will have 2.5 lb (roughly 1kg) weights; you might feel stupid putting on a big weight belt and only hanging a tiny weight off it, but you need to start somewhere.
• Consistently add more weight. I’ll warm up with two sets of 5 pull-ups with no extra weight, and then do 3 sets of 5 weighted pull-ups.  If I can complete all 3 sets of 5 reps (with my chin over the bar for every rep), I’ll make a note to add 2.5 or 5lbs (1 or 2kg) to my weight belt for the next time.

So, here’s an advanced sample routine for back exercises:

• Monday – Weighted Chin Ups – 3 sets of 5 reps
• Wednesday – Elevated Feet Body Weight Rows – 3 sets of max repetitions
• Friday – Wide Grip Pull-ups – 3 sets of maximum repetition
• (The following week, I’d alternate by doing the chin ups without weight, and then doing weighted pull-ups

Don’t Make These Pull-up Mistakes!

My work here is just about done – it’s now up to you to take care of business.

As you start to get stronger with your pull-ups, it’s important to check in and make sure you’re doing them correctly. 90% of people I see doing pull-ups in a gym are doing them incorrectly!

Before I let you go, here are the 5 big mistakes people make when doing a pull-up:

Mistake #1: You don’t extend low enough or pull high enough. Full extensiooooooon and full range of motion are major problems for many people training pull-ups and chin-ups. Most people I see in a gym are doing half pull-ups. Either not pulling high enough, not dropping low enough, or both! It’s not a full rep, and it’s robbing your body of effective work.

Solution: Leave your ego at the door! Yes, pull-ups are tough, but half effort gives you half results. With each repetition you want your body to be in a straight line at the bottom – keep your elbows extended and your shoulder relaxed slightly up to your ears. Full range of motion for the win! Better to do a few proper pull-ups than more half-rep ones.

Mistake #2: You don’t engage your shoulders at the start. Another problem I see with people is not setting their shoulders properly when they start their pull-ups, which can put unnecessary strain on your joints/tendons/muscles. It can also be the difference between being able to get your first pull-up or chin-up and flailing around on the bar!

Solution: Imagine pinching a pen in between your shoulder blades, then do the pull-up. In other words, pull your shoulders down and back before you bend your elbows to pull-up. This puts us in a far more efficient position. By not using our back and shoulder muscles fully, over the long run we’ll be weaker and at a higher risk for injury.

Mistake #3: You’re doing too hard a variation. Whether it’s a lack of strength or too much body mass, you should choose a variation that allows you to have great form while getting stronger. Use a box, an assisted band, or an assisted pull-up machine to start at a low weight and build up your strength.

Solution: Always do proper pull-ups and chin-ups. Get your chin over the bar from a hang with every rep, and maintain good form. If you find yourself committing the mistakes on this list, make your variation easier.

Mistake #4: Not engaging your shoulders at the top. Many people will get a good extension at the bottom of their chin-up and start off with great form. But then as they perform the movement, will find their shoulders in a poor position at the top.

A classic sign this is happening is if the chest/neck doesn’t touch the bar, or the body curls inward significantly at the top. Is your shoulder elevated to the ears or rolled forward? Are you shrugging your shoulders as you’re struggling to get above the bar?

Solution: Make your variation easier by working on an assisted chin-up and maintaining a strong shoulder position at the top. Keep your shoulders down and back and engaged through the movement.

A chin over the bar is a chin-up – we aren’t trying to take away your chin-up if you aren’t getting your chest to the bar. But consider this a progression to even better form so you can eventually work on harder skills like pull-up variations or the legendary muscle-up.

Mistake #5: You use violent kipping motions to do your pull-ups or chin-ups. We know CrossFitters use the kip to get more pull-ups in a short amount of time. NOW, it is the humble opinion of our team that you should only be kipping AFTER you are capable of doing perfectly functional and safe pull-ups and chin-ups (in fact, many CrossFit gyms require qualifying strict pull-ups before you can kip).

Solution: Build strength and good position (the foundation!) before you worry about speed. You want to know how to drive a car before you learn how to race it!

Start doing better pull-ups today!

I want this for you so badly, because in my head there’s no greater exercise than a pull-up. It makes you feel like a badass, you get super strong, and it’s an amazing benchmark and milestone on the the path to a leveled up life!

Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible:

Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back!

I know you might be overwhelmed right now, and you might be worried you’re gonna spend months without getting results.

Although that happens for many, it’s because they don’t have the right plan (or nutrition) in place!

You can absolutely do this on your own and follow the program above, but if you’re looking for more specific guidance or you want to avoid the guesswork and be told exactly what to do on what days to get to a pull-up on schedule, check out our coaching program!

We’ve helped tons of men and women get their first pull-ups with our 1-on-1 Online coaching program, where our coaches build a program that incorporates pull-ups and fits your busy life!

You can schedule a free call with our team to see how coaching can help you succeed by clicking on the image below:

Anyways! In case you don’t need a long article, here’s a the short version:

How To Do A Pull-up (short version)

• Can’t complete a pull-up yet? Instead, begin with bent over rows or bodyweight rows, progressing until you can complete a pull-up.
• Start with your hands on a bar about shoulder width apart, using an overhand grip (palms facing away).
• Pull until the bar reaches chin level. Focus on pinching your shoulder blades down and back (towards each other), and keep your entire body tight. Lower yourself slowly.
• Feel like a superhero after doing each one.

No matter your starting point, whether you’re a guy or girl, you CAN do pull-ups.  And you WILL do pull-ups.  You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capastrano.

Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely.  And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it.  Just be safe.

When you DO finally do a pull-up, I want to be the first to know – email me at steve@nerdfitness.com and tell me about it!

For the Rebellion,

-Steve

PS: If you are interested in learning more about pull-ups, bodyweight workout routines, and getting started with strength training, I applaud you – this is the BEST decision you make in your life.

If you want more specific instruction, we walk you through each step of the process in our free guide, Strength Training 101: Everything You Need to Know. Grab it free when you sign up in the box below:

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http://www.thekitchn.com/feedburnermain

For those of us with food-based allergies, mealtimes can be a minefield, especially when eating food not prepared yourself. There are an astonishing 170 different types of foods that can cause allergies, including milk, fish, eggs, and wheat — all extremely common items in American food.

According to research organization Food Allergy Research & Education (FARE), approximately 15 million people in the United States have food allergies, including more than 5.9 million children. Every year approximately 200,000 people require emergency or medical care for allergic reactions to food, so for those with allergies, innocent mistakes can turn into life-or-death situations.

But recent research, however, seems to indicate that a big chunk of the people who think they have food allergies might not have them at all.

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