Monthly Archives: February 2019

Idiom of the Day: you look a little peaked

Idiom of the Day:
you look a little peaked

You look ill, especially as if you might vomit. Watch the video…:

Word of the Day: antitrust

Word of the Day:

Definition: (adjective) Of laws and regulations; designed to protect trade and commerce from unfair business practices.

Synonyms: antimonopoly

Usage: Government antitrust laws prevented the technology company from merging with its only competitor.:

I found this on Pinterest!

What do you think?


There are a lot of great exercises in the fitness library.
If you have read our series on training, then you probably already have a pretty good idea of which exercises are the best exercises.
However, there are also a bunch of bad exercises. Some A LOT worse than others.
We have compiled a list of the 9 worst exercises you should never do.
Look, I know you’re busy, and I don’t want you to waste your time.
If you are doing any of these horrible exercises, then you are wasting your time.

This post will discuss :

The Top 9 Worst Exercises of All Time

Why These Are Exercises To Avoid

Alternative Options That You can do Instead

Alright, let’s get started…

  1. Sit-Ups

The worst thing that has ever happened to the fitness industry was the creation of the sit up.
Far too many people believe that performing this horrible exercise will give them a six pack.
While this exercise will indeed cause fatigue of the abdominal muscles, you are doing it at the expense of your spinal health.
Performing sit ups is not a functional movement of the human body. Aside from getting up from bed in the morning, how often do you flex your spine from a lying position?
What’s even more cringing is when people hold their hands behind their neck and yank on the back of their head to help them perform the repetitions.
This is almost a crime!
The bulk of our training should come from functional exercises; the ones that help us move better and obtain stronger positions in our normal activities of daily living.
There are far better ways of training your core muscles that do not involve causing injury to the spine.
Even Harvard knows situps are bad for you.

Cons: Why Are Crunches/Situps Bad For You

Causes excessive wear and tear of the spine through repetitive flexion

Worsens your posture by encouraging a more rounded kyphotic position

The abdominal core muscles are meant to stabilize your spine not encourage flexion

Alternatives to SitUps:

Leg Raises,
Ab Wheel Rollouts

  1. Tricep Kick Backs

This exercise is just worthless.
First of all, too many people do it with incorrect form, AND they lack the flexibility to perform a full range of motion.
Secondly, you are severely limited by the amount of weight you can use on this exercise. It’s just too awkward to use any significant resistance as your shoulders have to be in an extended and externally rotated position.
As a result, you are forced to train each arm individually as it is extremely difficult to perform both arms at the same time.
Having to do each arm individually provides no benefit and is simply a waste of time.
There are plenty of better ways to train your triceps.

Cons: Why Are Tricep KickBacks Bad?

Forces you to train each arm individually, which provides no benefit and is just a waste of time

Puts too much stress on the shoulder and elbow joint from poor exercise mechanics

Limits the amount of weight that can be used due to the awkward starting position

Tricep KickBack Alternatives:

Close Grip Push-ups,
Close Grip Bench Presses,
Lying Tricep Extensions

  1. “Chin – Ups”

Do not get me wrong.
Pull-ups and chin-ups are an EXCELLENT exercise.
Some people have claimed that pull-ups are to the Upper Body what squats are to the lower body.
If your hands are pronated (overhand) then the exercise is called a pull-up. If they are supinated (underhand grip) the exercise is called a chin up.
Now, why is this exercise bad?
Somehow, people have assumed that the point of the exercise is to get your chin above the bar.
They do everything they can to ensure that the chin clears the bar so that the rep could ‘count.’
This is a shame.
At no point should your chin be involved in the exercise.
To perform the movement correctly, pull yourself up using your upper back and lattisimus dorsii muscles.
When you reach the end range, your chin should naturally clear the bar.
If you cannot complete the full range of motion, simply STOP.
Please stop jerking your neck back so that your chin clears the bar while in actuality you are performing half-repetitions.
This is doing absolutely nothing for you or your strength. Your neck should remain neutral and never change position throughout the lift.

Cons: Why Are “Chin-Ups” Bad For You?

Gives false reassurance that you are performing full range of motion repetitions

Causes neck strain

It looks ridiculous

Chin Up Alternatives

Full range of Motion Pull ups or Chin Ups (without moving your head)
Pull downs

  1. Chair Dips

Dips are traditionally a great compound exercise for the upper body. In essence, they are a much more difficult variation of a push-up.
However far too many people are trying to perform this advanced exercise without adequate preparation.
Even worse, a lot of workout programs recommend that beginners do a scaled variation of this exercise on a chair or a bench.
The chair makes it easier because your feet are flat on the floor taking away a lot of the weight that you need to lift. However, this is an awful exercise because many people do not have adequate shoulder range of motion to perform this movement safely and effectively.
When looking from the side many people allow their shoulders to go into extreme internal rotation which is a very compromising position.
This forward shoulder roll leads to a lot of damage on the joint, and more money in your orthopedic surgeon’s pocket.

Cons: Why Are Chair Dips Bad For You

Requires a great deal of shoulder extension (range of motion not many people have)

Puts excessive wear and tear on the shoulder joint from an extreme internal rotation

Worsens your posture by encouraging a forward shoulder position

Chair Dips Alternatives

Close grip push-ups,
Close grip bench press,
Lying tricep extensions

  1. Upright Rows

The upright row is an exercise where your grab two dumbbells (or a barbell) and you lift the weight straight up towards your chin while keeping the weight really close to your body.
Many individuals use this exercise as a three part combo: First, they do bicep curls, then tricep kickbacks followed by side lateral raises or upright rows.
In order to perform the upright row, your shoulder has to go into internal rotation with a heavy weight.
This puts your rotator cuff into a compromising position and increases the chances of causing shoulder impingement. It’s just not worth it.
There are plenty of other exercises you can do to train your shoulders and upper back.

Why is The Upright Row Bad For You?

Places your shoulder in internal rotation, under load

Increases the chances of shoulder impingement

Can cause wear and tear on your rotator cuff

Upright Row Alternative:

Power Cleans
Dumbbell Lateral Raise
DB Overhead Press

  1. Behind the Neck PullDown

I really don’t know how this exercise came about.
The Behind the Neck Pulldown is performed on a cable Lat Pulldown machine.
Instead of pulling the weight down to their chest (how the exercise is meant to be done), they pull the weight down behind their neck.
People assume that they can get a better activation of the lat muscles this way since they are pulling in a more vertical plane.
The problem is, you have to crank your neck forward to do this exercise.
Secondly, you place your shoulders in a very unnatural, externally rotated position that is fixed to the bar.
This is also true of the Behind The Neck Press. Both exercises have the same risk.
If you want to walk around with a stiff neck all the time, be my guest.

Why Is The Behind The Neck Pull-down Bad For You?

Places your shoulders in a maximally externally rotated position under load

Can strain the muscles of the posterior neck

Behind The Neck PullDown Alternatives

Lat Pull Down

  1. Back “Hyper-extensions”

Does anything with the word hyper sound good to you?
What about a “hyper” extension of your low back?
Unfortunately, this exercise has been misnamed to the detriment of the fitness industry.
I’m sure you’ve seen this exercise many times before.
You get on a back raise machine, hold a weight on your chest and go to town bending at the spine all the way down and then all the way back up until you can’t anymore.
Your low back should never extend beyond its natural capabilities. Ideally, it should never extend past a neutral spinal position.
Heres a shocking statistic: According to the NIH, 80% of adults will develop low back pain at some point in their lives.
This is a proper back raise: Note that the spine should never hyper-extend beyond this point.

Why Are Back Hyperextensions Bad For You?

The low back is not meant to extend much beyond a neutral position

Hyperextending the low back can lead to disc injury

Back Hyperextension Alternatives

Back Raises – Done correctly (stopping at neutral)
Cable Pull Throughs

  1. Shrugs

Sigh. Why do people love this exercise?
They grab the heaviest dumbbells they could find, or load up a barbell to 400+ pounds and start shrugging away with as much body english as humanly possible.
Even better the neck starts cranking forward and backward throughout the reps.
If you have done this exercise, have you ever actually felt it in your traps?
And how many people performing this exercise actually have trap development?
This exercise isn’t necessarily bad, but too many people perform it with too much weight, for too many ugly reps for no obvious benefits.
Like Mark Rippetoe says, you have no business performing this exercise if you cannot power clean 225 lbs.

Why Are Shrugs Bad For You

The exercise itself isn’t bad, it’s just that people rarely do it correctly

Many trainees overload this exercise with too much weight, sacrificing their form

Improper form can lead to severe neck muscle strain

Shrug Alternatives

Power Cleans
Barbell Rows

  1. Any Exercise on the Smith Machine

The smith machine is quite honestly the worst piece of equipment any gym has.
It’s the machine that has a barbell that is fixed and can only move in an up-and-down fashion.
The producers of the machine promote it as being a safer alternative to free weights, which is just wrong.
Sadly, people perform all kinds of barbell exercise on the smith machine, including squats, bench press, shoulder pressing and barbell rows in this contraption.
The truth of the matter is, this machine can be more dangerous than free weights as the fixed barbell forces your body into strange positions that it can’t normally achieve.
This is the most common way that injuries occur.
The smith machine also removes the major benefits of free weights which is the need to stabilize yourself while supporting the weight.
There are much easier and safer ways to scale barbell exercises to your needs.

Why The Smith Machine is Bad For You

The fixed bar path does not allow a natural range of motion of barbell exercises

Removes the elements of needing to stabilize the weights in functional barbell exercises

Risk of injury increases as the fix bar path forces your body into suboptimal positions

Instead, Do:

The free weight alternative to the exercise you are doing in the smith machine

The Best Exercises Everyone Should Do

Please, do yourself a favor and stop doing these exercises.
These exercises are bad for you!
There are numerous exercises that you can perform which are safer, better, and more time efficient than any of these.
We have written an entire post on The Only Home Exercises You Need To Get In Shape as well as a post on The Only Gym Exercises You Need To Get In Shape.
In addition, we have created a 15 week pre-made workout template that you can use to get fit and build strength in as little as 35 minutes a day. Check them out at WCT Men’s and Women’s Strength Program.
But that’s not all. Maybe you are the kind of person who doesn’t want to go to the gym. Then we have you covered too. We also created a comprehensive Home Workout Program that will provide you with a training routine that you can use for months! Check them out below.

Now we turn it over to you:
Do you perform any of these detrimental exercises?
Do you have any other exercises to add to this list?
Comment below and let us know.
Do you know anyone performing these exercises?
Share this list with them so that they can stop wasting their time.

Also, if you enjoyed this post be sure to sign up to our community below.
Once you join, you will continue to get articles like this one, and you’ll receive a copy of our Ebook- The White Coat Trainer Nutrition Guide, as well as a free Template to get you started on a training program.
Talk soon.

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Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here.

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Word of the Day: oodles

Word of the Day:

Definition: (noun) A large number or amount.

Synonyms: dozens, gobs, heaps, lashings, loads, lots, rafts, scads, scores, slews, stacks, tons, wads, piles

Usage: Our local bakery has oodles of desserts available for purchase.:

Horoscope ♉: 02/23/2019

Horoscope ♉:

A project could be successfully completed today, Taurus. Discussions may already be taking place about the next one, but you aren’t inclined to think about that, at least not right away. You will want to bask in your accomplishment and relax for a while. No one can blame you for that, so don’t worry if you don’t go to brainstorming sessions. Wait until it progresses beyond talk.:

Today’s Holiday: The Daytona 500

Today’s Holiday:
The Daytona 500

The Daytona 500 is the richest of the four biggest NASCAR Sprint Cup races. It’s the final event of Speedweeks at Daytona International Speedway in Daytona Beach, Florida, which lasts more than two weeks. The speedway is a 2.5-mile oval, and racers must complete 200 laps. The Daytona Speedway, which has a seating capacity of 102,900, has been operating since 1959, but stock-car racing at Daytona dates back to 1936, and car racing has been going on here since the early days of cars. More…:

Today’s Birthday: Winslow Homer (1836)

Today’s Birthday:
Winslow Homer (1836)

A preeminent figure in American art, Homer was a largely self-taught landscape painter and printmaker. He trained as a lithographer, then became a freelance illustrator. As a correspondent for Harper’s Weekly, he won international acclaim for his depictions of the Civil War battlefront. In 1876, he abandoned illustration to devote himself to painting, later settling in coastal Maine, where the local people and seascapes became the focus of his art. What are some of his most famous works? More…:

This Day in History: The Battle of Los Angeles (1942)

This Day in History:
The Battle of Los Angeles (1942)

The “Battle of Los Angeles” is the name given by contemporary sources to the imaginary enemy attack and subsequent anti-aircraft artillery barrage that took place over Los Angeles, California, just months after the Japanese attack on Pearl Harbor. Reports of an imminent strike on the city led to the sounding of air raid sirens, the imposition of a blackout, and the firing of 1,400 shells at supposed Japanese aircraft, killing several US civilians. What may have actually prompted the bombardment? More…:

Quote of the Day: John F. Kennedy

Quote of the Day:
John F. Kennedy

The goal of education is the advancement of knowledge and the dissemination of truth. More…:

Article of the Day: Vulcan Nerve Pinch

Article of the Day:
Vulcan Nerve Pinch

In the fictional Star Trek universe, the Vulcan nerve pinch is a technique used mainly by members of the humanoid species known as Vulcans to render an opponent unconsciousness by pinching the subclavian nerve at the base of his neck with all four fingers opposing the thumb. In computing, the phrase is used as slang term referring to certain keyboard combinations—such as Control+Alt+Delete. What politician was once accused of using the Vulcan Nerve Pinch in an altercation with a rapper? More…:

Idiom of the Day: yell silently

Idiom of the Day:
yell silently

To think angry thoughts without verbalizing them. Watch the video…:

Word of the Day: varlet

Word of the Day:

Definition: (noun) A deceitful and unreliable scoundrel.

Synonyms: knave, rapscallion, rascal, rogue, scallywag

Usage: What a brazen-fac’d varlet art thou, to deny thou knowest me!:

Horoscope ♉: 02/22/2019

Horoscope ♉:

Romance blossoms for you today, Taurus, and commitment or marriage may be just over the horizon. You and your beloved may have recently reached a new understanding that has bonded you more tightly. Don’t feel silly if you spend the day together walking around in a romantic haze. That’s perfectly acceptable – it’s part of the joy of love, and it could well last for a while. Make the most of it.:

Today’s Holiday: St. Polycarp’s Day

Today’s Holiday:
St. Polycarp’s Day

St. Polycarp (c. 69-c. 155) was a disciple of St. John the Evangelist. He became bishop of Smyrna in 96 and, when the persecution of Christians was ordered by Roman Emperor Marcus Aurelius, he was condemned to be burned at the stake. But according to legend, the fire formed an arch over his head and his body was left unharmed. When a spear was plunged into his heart, so much blood poured out that it quenched the flames. It was the martyrdom of St. Polycarp that gave rise to one of Christianity’s richest traditions: the annual commemoration of the anniversary of a saint’s death. More…:

Today’s Birthday: Pope Paul II (1417)

Today’s Birthday:
Pope Paul II (1417)

Born in Venice as Pietro Barbo, Pope Paul II was the successor of Pope Pius II, and the nephew of Pope Eugene IV. A Renaissance pope, he patronized printing, beautified and improved Rome, and collected antiquities. Like Pius II, he was involved in struggles with the Bohemian George of Podebrad, who was the leader of the Utraquists, or the moderate Hussites, in the wars between Hussites and Catholics. Paul excommunicated George in 1466. Who succeeded Paul II as pope? More…:

This Day in History: Cato Street Conspiracy: Plot to Kill British Cabinet Ministers Foiled (1820)

This Day in History:
Cato Street Conspiracy: Plot to Kill British Cabinet Ministers Foiled (1820)

In 1816, Arthur Thistlewood, a member of the revolutionary Spencean Society in London, organized a public meeting at Spa Fields, at which a revolution was to be started. However, the meeting was easily dispersed, and Thistlewood was arrested and narrowly escaped conviction for treason. Undeterred, Thistlewood later plotted the assassination of cabinet members. The government, apprised of the conspiracy, surprised the plotters at their arsenal in a Cato Street loft. What became of Thistlewood? More…:

Quote of the Day: Gustave Flaubert

Quote of the Day:
Gustave Flaubert

Happiness is a monstrosity! Punished are those who seek it. More…:

Article of the Day: Cuteness in Japanese Culture

Article of the Day:
Cuteness in Japanese Culture

Cuteness—kawaisa—is a prominent aspect of Japanese popular culture that first emerged in the 1970s, when teenage girls developed a new writing style using big, round characters decorated with hearts, smiley faces, and the like. To capitalize on this growing trend, companies launched cute merchandise lines. Today, cute elements can be found almost everywhere in Japan, as evidenced by the fact that even police departments have cute mascots. How has All Nippon Airways made its planes cuter? More…:

Word of the Day: oodles

Word of the Day:

Definition: (noun) A large number or amount.

Synonyms: dozens, gobs, heaps, lashings, loads, lots, rafts, scads, scores, slews, stacks, tons, wads, piles

Usage: Our local bakery has oodles of desserts available for purchase.:

Idiom of the Day: yardarm to yardarm

Idiom of the Day:
yardarm to yardarm

outdated Really close together. Watch the video…:

Watch “AC/DC – You Shook Me All Night Long [Lyrics In Description]” on YouTube

Watch “The Traitor_Martha Wainwright_Leonard Cohen_I’m Your Man_720HD-022711.avi” on YouTube

Now the Swan it floated on the English river
Ah the Rose of High Romance it opened wide
A sun tanned woman yearned me through the summer
And the judges watched us from the other side

I told my mother “Mother I must leave you
Preserve my room but do not shed a tear
Should rumour of a shabby ending reach you
It was half my fault and half the atmosphere”
But the Rose I sickened with a scarlet fever
And the Swan I tempted with a sense of shame
She said at last I was her finest lover
And if she withered I would be to blame

The judges said you missed it by a fraction
Rise up and brace your troops for the attack
Ah the dreamers ride against the men of action
Oh see the men of action falling back

But I lingered on her thighs a fatal moment
I kissed her lips as though I thirsted still
My falsity had stung me like a hornet
The poison sank and it paralyzed my will
I could not move to warn all the younger soldiers
That they had been deserted from above
So on battlefields from here to Barcelona
I’m listed with the enemies of love
And long ago she said “I must be leaving,
Ah but keep my body here to lie upon
You can move it up and down and when I’m sleeping
Run some wire through that Rose and wind the Swan”
So daily I renew my idle duty
I touch her here and there, I know my place
I kiss her open mouth and I praise her beauty
And people call me traitor to my face

Songwriters: Leonard Cohen

The Traitor lyrics © Sony/ATV Music Publishing LLC

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Horoscope ♉: 02/19/2019

Horoscope ♉:

Changes in your home could cause temporary frustration that creates some tension with family members. Perhaps you’re moving, cleaning, or refurnishing, and everyone is getting in everyone else’s way. The best way to handle this situation is to try to get the job done as quickly as possible. Once it’s done, Taurus, tempers will subside and all will be fine.:

Today’s Holiday: Carnival (Venice)

Today’s Holiday:
Carnival (Venice)

The Carnival celebration in Venice, Italy, is more sophisticated than the flashy celebrations that take place in Rio de Janeiro and New Orleans. Costumes for the event are often drawn from the stock characters of Italian popular theater from the 16th through 18th centuries—including traditional costumed characters such as La Bautta (the domino) and Il Dottore (the professor or doctor of law). Italian university students pour into Venice as Ash Wednesday draws near. The rhythm of the celebration quickens, evidenced by a number of spectacular costume balls. More…:

Today’s Birthday: Kurt Cobain (1967)

Today’s Birthday:
Kurt Cobain (1967)

Cobain formed the rock trio Nirvana in his hometown of Aberdeen, Washington, in 1986. The group’s second album, Nevermind, featured the iconic hit “Smells Like Teen Spirit” and was the first punk-oriented album to achieve popularity with a mainstream audience. However, Cobain railed against his fame in Nirvana’s next album, In Utero. Known for his self-destructive behavior and heroin use, he committed suicide in 1994. What tribute to Cobain is featured on a sign in his hometown? More…:

This Day in History: The Barber of Seville’s Disastrous Debut (1816)

This Day in History:
The Barber of Seville’s Disastrous Debut (1816)

In 1816, Italian composer Gioacchino Rossini produced The Barber of Seville, based on the comedy by French playwright Pierre Beaumarchais. Though Rossini created much of the opera’s music in just weeks, it resounds with his brilliant arias, ensemble numbers, and famous crescendos. Still, several on-stage accidents and constant jeers from the audience, likely spurred by supporters of one of Rossini’s rivals, made its debut in Rome a disaster. What happened during the second performance? More…:

Quote of the Day: Jerome K. Jerome

Quote of the Day:
Jerome K. Jerome

It is easy enough to say that poverty is no crime. No; if it were men wouldn’t be ashamed of it. It is a blunder, though, and is punished as such. A poor man is despised the whole world over. More…:

Article of the Day: Elephant Intelligence

Article of the Day:
Elephant Intelligence

Elephants are some of the most intelligent mammals on the planet and can therefore be trained to work and perform. However, their complex temperaments make training and handling them a challenge. Extensive studies place elephants in the category of great apes in terms of cognitive abilities for tool use and tool making, and their problem solving ability is considered equal to that of dolphins. Elephants are the only animals in the world known to have a ritual surrounding what event? More…:

Idiom of the Day: written all over (one’s) face

Idiom of the Day:
written all over (one’s) face

Evident by one’s facial expression. Said of one’s emotions or inner :

Word of the Day: lurcher

Word of the Day:

Definition: (noun) Someone waiting in concealment.

Synonyms: lurker, skulker

Usage: Amanda caught a glimpse of a figure in the shadows of the alleyway and ran in fear of the mysterious lurcher.:

Horoscope ♉: 02/19/2019

Horoscope ♉:

Changes in your home could cause temporary frustration that creates some tension with family members. Perhaps you’re moving, cleaning, or refurnishing, and everyone is getting in everyone else’s way. The best way to handle this situation is to try to get the job done as quickly as possible. Once it’s done, Taurus, tempers will subside and all will be fine.:

Today’s Holiday: Float Festival (Theppotsavam)

Today’s Holiday:
Float Festival (Theppotsavam)

The Float Festival is held at the temple city of Madurai in the state of Tamil Nadu, India, to commemorate the birth of Tirumala Nayak, a 17th-century king of Madurai. The center of the festival is the Mariamman Teppakulam pond surrounding a temple on an island. Images of the goddess Meenakshi and her consort are floated on a flower-bedecked raft to the illuminated temple, and a spectacular array of lit floats moves in procession around the pond, accompanied by music and chanted hymns. Thousands of pilgrims from all over India attend this enormously popular festival. More…:

Today’s Birthday: André Breton (1896)

Today’s Birthday:
André Breton (1896)

Breton was a French writer, critic, and editor. In 1919, he helped found the Dadaist review Littérature. Influenced by psychiatry and the Symbolist movement, he wrote poetry using the automatic-writing technique. In 1924, his Manifeste du surréalisme—Surrealist Manifesto—provided a definition of Surrealism as “pure psychic automatism.” In 1938, he founded the Fédération de l’Art Revolutionnaire Indépendant in Mexico with what one-time commander of the Red Army? More…:

This Day in History: Battle of Iwo Jima Begins (1945)

This Day in History:
Battle of Iwo Jima Begins (1945)

The island of Iwo Jima is only 8 sq mi (21 sq km) in area, but when US forces attacked the Japanese air base there during WWII, it became the site of one of the most severe campaigns of the war. More than 21,000 Japanese troops and nearly 7,000 Americans died in the clashes. A photograph of US marines raising the American flag over Iwo Jima’s Mt. Suribachi has since become one of the most famous images of the war. Iwo Jima was occupied by the US until it was returned to Japan in what year? More…:

Quote of the Day: Charlotte Perkins Gilman

Quote of the Day:
Charlotte Perkins Gilman

Exciting literature after supper is not the best digestive. More…:

Article of the Day: The Caspian Sea

Article of the Day:
The Caspian Sea

The Caspian Sea is actually an inland salt lake located between Europe and Asia. It borders Azerbaijan, Russia, Kazakhstan, Turkmenistan, and Iran. With an area of 149,200 sq mi (386,400 sq km), it is the largest inland body of water in the world. It receives many rivers but has no outlet and was an important part of the Mongol-Baltic trade route in the premodern era. Today, it is a major source of beluga caviar and petroleum. What other names has the Caspian Sea been called throughout history? More…:

Idiom of the Day: work the room

Idiom of the Day:
work the room

To interact with many people at an event or function. Often, but not always, applied to business situations. Watch the video…:

Word of the Day:

Definition: (verb) Argue over petty things.

Synonyms: bicker, brabble, squabble, niggle, quibble

Usage: Mrs. Faraday watched in exasperation as her children pettifogged about who deserved the last of her chocolate chip cookies.:

10 sites where you can read books online

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About Piotr Kowalczyk

Founder of Ebook Friendly. Ebook enthusiast, technology geek, and self-published short story author.

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Lose Belly Fat With Just Two Exercises – Fat Burning Workout

How to Torch Belly Fat with Just Two Exercises

They’re simple, but effective — and will rev your metabolism for hours afterwards.
By Adam Campbell
Aug 9, 2018


If you want to cut down your belly fat but don’t have much time, space, or equipment, you’re in luck. You can do an effective, simple workout with just a kettlebell and some space that will help to burn away your gut.

The super-effective, calorie-torching routine, designed by trainer Alwyn Cosgrove, C.S.C.S., is simple. You just need to master two moves: a kettlebell swing and a squat thrust.

Unlike jogging, the kettlebell swing and squat thrust aren’t joint-pounding exercises. So this is actually a “low-impact” workout that you can do at a high intensity, making it ideal for folks with joint problems, or those who carry more weight.

The basic nature of the workout might have you wondering how exactly you’ll have any chance at slimming down without more drastic measures. How can you lose fat with just two exercises? Cosgrove’s response: “Running is just one exercise, but no one questions that when it comes to burning fat.”

He makes a good point. And once you understand the philosophy behind Cosgrove’s routine, you start to see why it works so well.

Whether you’re running or lifting, your muscles require energy to help you move. And this workout forces more of your muscles into action than you’d ever use while jogging for the same duration. It’ll also boost your metabolism for hours after your workout.
The Moves

  1. Kettlebell (or Dumbbell) Swing

Bend at your hips and hold a kettlebell (or dumbbbell) with both hands at arm’s length in front of you. Now rock back slightly and “hike” kettlebell between your legs. Then squeeze your glutes, thrust your hips forward forcefully, and swing the weight to shoulder height. Allow momentum to swing the weight—you’re not trying to actively lift it with your arms.

Reverse the movement, so that you swing the kettlebell between your legs again. Make sure you don’t round your lower back at any time; it should stay naturally arched when you bend at your hips. Continue to swing back and forth.

  1. Squat Thrust

Stand with your feet slightly wider than shoulder-width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor. Kick your legs backward — into a pushup position — and then immediately reverse the move and quickly stand up from the squat. That’s 1 rep.

To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.
The Workout

Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this in a pinch), followed immediately by 15 reps of the squat thrust. Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.

Sure, that’s just two exercises, but do the math: If you complete the entire routine — from 15 down to 1 — you’ll do 120 repetitions of each exercise. That’s 240 repetitions, total. And these aren’t just any exercises: They’re movements that challenge your entire body.

They’re also done at a fast pace. On average, it’ll only take you about three seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire, and have you gasping for air (in a good way).
Athletic man doing kettlebell swing exercise at gym
Getty ImagesWestend61

If you think that sounds too easy or too fast, go ahead and give it a shot. You may find you can’t even finish. But that’s okay — you can just start with a lower number of reps, like eight, and work your way up as you improve your fitness. If you’re on the other end of the spectrum and you want an even greater challenge, you can always take a breather and repeat the routine.

Just remember that you should work up to your capabilities. If your form breaks down during the routine, just stop there. Then next time, adjust your starting point so that you can work all the way down to one without having to stop. As you become better conditioned, start with a higher number.

Another important note: This isn’t a complete workout program, but it is a great routine that you can do almost anywhere, anytime. And it’s a fantastic substitute for 15 minutes on the treadmill.
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