Suspension Training: Total Body Fat Burner and Newbie Gym Tips

Suspension training straps are excellent to travel with. Not only are they lightweight, but they are also a no-fuss way to get the job done hitting the big and small body parts. These are an all-in-one convenient body-weight training option – a dream choice if you are unable to hit the iron or you don’t want to leave your hotel room. Great for those travel moments if your inner introvert is screaming for some quiet training alone time.

Bonus Tips (more in the video)

  • If you are training in your hotel room, place a towel over the door frame to protect the paint and prevent any ‘billable’ damage
  • Make sure you firmly shut the door and pre-test your set-up with supported body weight (i.e crouch down and lean back) before trusting your Suspension anchoring on the door frame
  • Warm up your joints and soft tissues before moving into full bodyweight loads
  • Always work within your range, mobility, and ability
  • Do partials / modified movements first to test your strength – as you are using total body – you’ll tax your system faster. As a result, your rep ranges won’t be super high
  • Use proper form. Your movement should be smooth and controlled at all times even during fatigue. Once you hit fatigue use half bodyweight reps until you reach total failure. Don’t train past failure with Suspension exercises, doing so can increase a pull, strain, or tear (it’s not the same training-to-failure protocol that you use with iron)
  • Use a full contact grip. Don’t hang off your finger joints – rather your fingers and palms are secured around the handles. A poor grip can cause shoulder, elbow, forearm, wrist, and finger injuries
  • Keep your breathing controlled
  • Never dump or bounce off of your tissues i.e. using sloppy form or momentum – is the quickest way to an injury. It also undermines the quality of your training and your working muscles.

What’s in my Travel Gym Bag?

As you can see not much of my basic gear has changed over the years. With a little imagination, you can train total body with just these basics. I keep a ready-to-go, scaled-down version of my gym bag – that is small enough and lightweight to fit inside my carry-on.

My Every-Day Carry Gym Bag

The following gym gear is what I prefer to have with me while training at my usual gym. There is nothing more frustrating and time-consuming than having to hunt this gear down.

Neck pad: for hygiene reasons

Heavy Load Resistance bands: Wear and tear peace of mind. Knowing that my gear isn’t going to break or snap mid-set

Bar collars. These can be a rare find in a busy gym and are often in short supply at a commercial gym.

Carabiners: I carry my own carabiners (designed for weight bearing, rock climbing, etc). They come in handy when cable machines or handle attachments have lost their dedicated carabiner clips.

Circle 8 Lifting straps: These are super versatile when gym handles are in use or there are none available on a cable machine. Here I’ll use my straps as a handle option for training the following body parts i.e. back, chest, triceps, rear delts, side details, biceps, etc

Rings: I trust my own gear over the standard gear in a gym. For example, if all of my body weight is hanging upside down about a meter off the floor – I want to pay for the extra peace of mind. I’ve seen far too many accidents caused by old, worn-out gear, straps, broken clasp clips, and cables under load.

Please don’t use dodgy gym gear. If you spot it let your gym staff know asap.

Be Self-sufficient. Avoid Training Delays and Gym Life Frustrations

To help you keep the control, quality, and integrity of your training routine. Plus protect your time in the gym and your gym gear. My best tip is: Be self-sufficient and adaptable.

If you are unable to access gym gear or it’s in use or it’s gone walkabout. Learn to modify and adapt your routine at a moment’s notice. Don’t stand around idle (the quickest way to chill down) or wait (like a newbie) your time is too valuable.

Avoid working in with others too. It’s another great time suck that holds you ransome to others (personally I tend to avoid machines for this very reason). Instead, be smart enough to have a Plan B built into your training protocol. If you want me to discuss this further let me know below.

Do this ahead of time and you will remain in control, more productive, and empowered in the gym. You won’t be reliant on anyone or any piece of gym equipment to achieve your training goals.

Cheering you.

PS: have Gymlife questions?  Let me know and I’ll do a video Q n A for you.

 

Bianca

 

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Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure, or prevent any condition, disease, or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider any time you plan to make changes to your diet, eating, or exercise patterns. No Affiliation to any products mentioned or used in this content. 

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