When changing your lifestyle to include prepping meals for the day(s) at time, it is very important to be efficient with your time. If you feel like meal prep is a tedious task, there is a greater chance you will fall off the wagon before you get going. I am gonna list some items that are extremely necessary to your meal prep life. These items will help you prep faster, be more organized, and enjoy the process more!!!
Let me begin this post by saying one thing so there is no misunderstanding….
AB ROUTINES/EXERCISES DON’T BURN FAT!!!
You lose fat with nutrition and cardio. If you want to see your abs, tighten up your diet and do more cardio! The bottom line is, if your abs are covered with a layer of fat, you won’t be able to see them, no matter how many ab exercises you do! Now if you are looking for a routine that will strengthen your core and chisel your midsection as your body gets lean, we then I have the ultimate ab workout for you to try. Go through this entire list of exercises as one full circuit. It should take you no more than 10 minutes. This routine is awesome to do before morning cardio or at the end of your training session. Try this and let me know how you like it!!!!
Pull-Up Bar
1. Hanging Leg Circles
Grip a pull-up bar with palms parallel, arms extended. (The bar should be high enough to hang from with legs extended, without feet touching the ground.) Engaging core and keeping legs straight, draw a big circle in the air with feet. Be sure to brace your abs tight so your body doesn’t swing back and forth. Reverse the circle. One circle in each direction equals 1 rep. Do 8 to 10 reps.
Make it easier: Work up to the pull-up bar by doing the move in a captain’s chair first, which will provide more stability.
2. Hanging Bicycles
This one may look like you’re running in the air, but hey, it works. Grip a pull-up bar with palms parallel, arms extended. Engage core and pull knees up to a 90-degree angle, thighs parallel to the ground. From here, pedal your flexed feet as if riding a bicycle. Repeat as quickly as possible while maintaining control for 30 seconds.
3. Hanging Side-to-Side Knees
Grip a pull-up bar. Engage core and lift knees toward the right side of torso, allowing legs to bend naturally. Pull knees as close to right side of chest as possible, then slowly lower back to starting position. Repeat by pulling knees to left side of chest. Completing both the right and left sides counts as 1 rep. Do 8 to 10 reps.
Make it easier: Draw both legs straight up to the center of chest.
Cable Machine
4. Cable Isometric Hold
Don’t let the cable machine intimidate you—it’s easier to use than you think. Stack on a light weight (start with 10 pounds or fewer) and position the carriage so it’s even with chest. Stand next to machine, left side facing away from machine. Hold one cable handle with both hands, then take one big step away from the machine. Extend both arms fully at chest-height, come into a comfortable half-squat, and hold the weight steady. Engage abs to hold the handle straight in front of body—don’t twist body toward the machine. Aim for perfect posture. Hold for 30 seconds, then switch sides.
5. Cable Oblique Crunch
Stack a medium weight onto the cable machine and slide the carriage down to setting close to the ground. Standing with your right side perpendicular to the machine, take hold of the cable handle with your right hand. Place left hand behind head. Engage obliques and lean to the left, away from the machine, performing a standing side crunch. Return to starting position. Do 10 to 15 reps, then repeat on the other side.
6. Side Plank With Cable Hold
As long as you’ve mastered a bodyweight side plank, you’re good to go on this one. Load a light weight onto the cable machine, slide the carriage down to a low setting, and position yourself a few feet from the machine. Take cable handle in left hand and come into a side plank on right forearm, bracing core and stacking feet. Extend left arm so body forms a T shape. Hold for 30 seconds, then repeat on the other side.
7. Overhead Kneeling Cable Hold
Load a light weight onto the cable machine and slide the carriage down to a low setting close to the floor. Start with right side of your body facing the machine, right foot and left knee on the floor. Hold the cable handle in both hands and pull the handle overhead, using hands to hold the cable in place on top of head. The goal is to stay perfectly straight (don’t lean toward the machine), with core engaged. Hold for 30 seconds, then repeat on the other side (with left side closer to machine).
Bosu Ball
8. Mountain Climbers
Place the Bosu ball bubble side down. Start in a plank position, gripping the edges of the flat side of the ball. Bring right knee in toward left elbow, then left knee in toward right elbow (like mountain climbers). Repeat, running legs to opposite elbows as quickly as possible for 30 seconds.
Make it easier: Run legs straight in toward chest, instead of to opposite elbows.
9. C-Sit
Place the Bosu ball flat side down. Sit on the center of the bubble side, knees together and bent, core engaged, back straight, and feet on the ground. Once you have your balance, slowly lift feet off the ground and lean back slightly to keep balanced. Raise arms straight at your sides so body forms a V shape. Hold for 30 seconds.
10. Side Crunch
Place the Bosu ball flat side down. Rest right hip on ball, legs extended straight. Place hands behind head with bent elbows. (Place right hand on ground if you need more support.) Crunch up to the left, engaging obliques and using your whole core to help stabilize. Think about bringing left elbow to left hip in order to engage obliques. Do 10 to 12 reps, then repeat on other side.
Abs Roller
11. Abs Roll With Side Rotation
If you’ve never tried this piece of equipment, you’re in for a treat—it’s actually fun to use. Kneel on mat with knees hip-width apart. Grip handles of abs roller and roll forward, engaging core. As you come forward, rotate the abs roller toward the right in an arch, so you engage obliques. Roll out as far as you can without letting hips fall to floor or without hiking hips. Slowly roll back to start position and roll out again, this time arching to the left. One roll to each side counts as 1 rep. Do 10 to 12 reps.
TRX Straps
12. Trunk Twist
Place TRX straps at waist height. Stand facing TRX with feet a little wider than hip-width apart. Hold both handles, making a fist around the handles. Take a few steps back, and lean away from the straps so that arms are fully extended, core engaged. Keeping arms straight, pull yourself toward the straps, driving hands to the right. Return to starting position, then repeat, this time driving hands to the left. That’s 1 rep. Repeat for 10 to 12 reps.
Make it easier or harder: Walk feet away from the straps (so your body is at less of an angle) for less of a challenge. Or for more of a challenge, walk feet toward the straps (so your body is at more of an angle).
13. Double-Knee Drive
Lower TRX straps so the bottom of the strap falls just below knees. Kneel on the ground facing away from the straps. Carefully place each foot into a strap and get into a high plank position so that your weight is supported by hands and feet are suspended off the ground in straps. Squeeze thighs to keep feet close together. Engage core and pull both knees in toward right elbow. Return to starting position, then repeat, pulling both knees toward left elbow. That’s one 1 rep. Do 10 to 12 reps.
Make it easier: Pull in one knee at a time straight to your chest.
14. TRX Pike
Start in same high plank position. Engage core and with straight legs, pull feet toward chest, raising hips up while keeping shoulders over wrists and back as straight as possible. (It may feel like you’re in a handstand.) Slowly release and return to starting position. Do 10 to 12 reps.
Barbell or Body Bar
Note: These moves are ideal for the intermediate or advanced fitness fan. You can use either a barbell (with weight, as shown, or without if you’re not quite at Liles’s level) or a weighted body bar. Make any of the below moves easier by eliminating equipment entirely.
15. Lying Side Raise
Lie faceup and hold barbell overhead with arms fully extended, hands shoulder-width apart. Lift straight legs up and toward right hand, engaging core so as not to place any stress on low back. (Keep back and rear flat against the mat, not allowing body to roll to the right or onto right hip.) Aim to tap toes to right hand, then slowly lower feet back to ground. Repeat on the other side. That’s 1 rep. Do 10 to 12 reps.
Make it easier: Lose the barbell and extend arms straight up, trying to tap both toes to hands.
16. Barbell Overhead Sit-Up
You’ll need an incline bench for this move. Lie faceup on bench and hook feet under foot holds. Take hold of the barbell (keep it handy!) and extend it overhead with straight arms, hands shoulder-width apart. Perform a sit-up, so bar is extended overhead, biceps are inline with ears, and back is straight. Slowly lower and return to starting position. Do 8 to 10 reps with a heavier weight or 10 to 12 with a lighter weight.
Make it easier: Perform sit-ups on the incline bench without barbell. Work on raising arms overhead as you sit up in order to prepare for the next step.
17. Barbell Sit-Up With Chest Press
Start in the same position as above. Sit up halfway, so core is engaged, then slowly lower the barbell so it’s in front of your chest. With core engaged, perform a chest press by pushing the bar out in front of chest. Slowly lower bar to chest. Repeat chest press 8 to 10 reps, then lower back to starting position.
Make it easier: Just practice sitting up halfway and extending arms in a chest-press motion without weight.
Getting in shape is hard work. You work your ass off, sweat profusely, and eventually get used to the feeling of your clothes being heavy, smelly, and at times uncomfortable. So why not find some clothes that help you feel more comfortable and look good while working to build your desired physique.
As a male gym junky, I also like to find the best brands of workout clothes that keep me looking Good while i train. I am sure you all are aware of the traditional places and companies that provide options for workout attire (Nike, Champion, Adidas, etc.), however i am all about supporting small business. Some of these brands that i am going to share, you know about but others are unique and you will definitely want to check out. Also, Some of these lines provide options for both men and women but there are a couple that are gender specific (for those i picked the options i like to see women in the most 🙂 ). These brands do not just look good but they feel great too. High-Quality, trendy, and functional clothing to meet your workout and style needs.
So please take some time and check out these amazing brands and support them the next time you are in the market for buying new workout gear.
#10: Til You Collapse
TYC is a family owned business. They design workout apparel that sends a message of motivation and positivity. With something for both men and women, their clothes are very stylish, airy, and comfortable.
Squats Fitness Apparel embraces individuals on different levels of their fitness journey through a supportive community. They believe in creating multifunctional clothes that reflects a passion for living an active lifestyle. They are designed to endure the greatest challenges, enforce confidence, and motivate, which are the essential ingredients of living a fit lifestyle
The name says it all.
They’ve built a massive following simply by advertising their customers on their Instagram page.
This growing company is said to have the most comfortable apparel according to some fans.
Gym wear & casual clothing for Women. They exist to banish stereotypes, to fight for equality & make noise for what they believe in! They have everything from shirts, tanks, to socks and sports bras. They have something to fit women of any shape and size. Tons of positive reviews on social media, and still growing!!
P.E Nation is an active-meets-streetwear brand designed for an urban lifestyle, lived at a fast pace. P.E Nation supports and celebrates an all round active life. Founded in 2016 by Pip Edwards and Claire Tregoning, P.E Nation takes inspiration from their own active and varied lifestyles as mothers, creatives, fitness enthusiasts and fashion lovers. Fusing the lines between street and sports wear, the brand’s recognisable aesthetic focuses on retro inspired designs, signature colour blocking and stripes with a strong tomboy steeze. Functional performance wear is now your new everyday urban streetwear. Their unique clothing line has started to expand into shoes and gym bags.
This cool innovative brand has so many different styles to choose from! They also have workout equipment (lifting straps and the old school biceps arm blasters)
With headquarters in the UK, they are quickly growing in the fitness circles in the United States. This company is on a mission to be the innovative leader in fitness apparel. They stand for success, positivity, and growth in the fitness community. They have developed some of the more stylish shirts and joggers on the market.
The name says it all. This is one of the hottest fitness brands out. Stylish designs for both men and women. Not only do they sell high end apparel that is designed in sunny California, but they also have a supplement line too!
With an inspiring motto pushing individuals to dream more, do more, and be more, this company has risen to the top of social media fitness apparel companies.
Their Instagram page is full of high quality images that may just motivate you to pick up some weights and get to work.
I absolutely love this brand. Chris Jones has been a guy i have followed on social media for a while and have watched his growth. Pump chasers clothing is trendy and functional. You can wear these clothes in the gym or while out and about. Pump Chasers Message : This brand is for the people that grind week after week. For those who are addicted to chasing that pump. Our quality will be the highest and prices will always remain fair because this is truly a brand for the people. ..MY PEOPLE. We are fitfam. We are in this together. We are all just trying to achieve our goals and become better versions of ourselves.
Gymshark is a fitness apparel and accessories brand, manufacturer & online retailer based in the United Kingdom, supported by over 3 million highly engaged social media followers and customers in 131 countries.
Created in 2012 by teenager Ben Francis and a group of his high-school friends. Gymshark has grown from a screen printing operation in a garage, into one of the fastest growing and most recognisable brands in fitness. This growth comes from a devotion to producing innovative, effective performance wear and an ever-expanding social presence, and above all a commitment to the Gymshark vision:
Before there is an action, there is an idea.
They have it all, from tank tops, leggings, sweaters, you name it!
Gym Shark is has become a great representation of what a good idea and hard work merged together can result in!
These are just my favorite options for workout clothing. If you know of any that aren’t listed here or you feel should be on this list. Please share. I am always looking for new fly gear!!!
One of the biggest questions I have gotten is “How do I lose my belly fat? I’ve tried several things but nothing worked”. When I ask people what they have tried to do, I hear some of everything… 500 daily sit-ups, cutting calories drastically, excess cardio, fat burners, wearing plastic wrap, body ma
If you want to lose your belly fat….Repeat after me: “Crunches do not burn belly fat“…. And it’s not just crunches. Neither will planks, leg throws, nor the yoga boat poses. “These exercises can strengthen your abs muscles, but those muscles will still be hidden under a cover of chub
If you want to lose the stomach fat and actually uncover those abs, you’ve got to take a total-body approach and these 5 tips can help you with that!
Skip Cardio for Strength Training
Cardio has its place. I will never say do not do cardio at all. It is a fact that “Fat mass can be shrunk by cardio and dieting. However, cardio can burn away both muscle and fat, leaving you skinny but soft
Researchers with the Harvard School of Public Health completed a 12 year study and found that the guys who spent 20 minutes a day weight-training had a smaller increase in abdominal fat compared to men who completed only aerobic exercise for the same amount of time.
Complete Compound Moves
Since spot reduction is a myth, you’ve got to work your whole body to burn fat. While any strength-training workout will help you do that (and while burning fat, not muscle), compound moves like squats, deadlifts, and bench presses require moving multiple joints and muscle groups, burning more fat and building more calorie-torching muscle. Think about it: Rep per rep, rows work more muscle than curls do. “The more muscle you build through proper exercise programming, the more fully firing your body’s engine becomes, and the less effective fat is at staying stuck to your stomach
Eat More Protein
Eating whole, healthy sources of protein is vital to building muscle and burning more fat. While a pound of fat burns two calories per day, a pound of muscle burns six—and takes up a whole lot less room on your frame. And in one 2014 Pennington Biomedical Research Center study, when people ate 40 percent more calories than they needed for eight weeks, those on high-protein diets stored 25 percent of those extra calories as muscle. Those who ate low-protein diets stored 95 percent of them as fat. That’s not to say you should up your caloric intake (we’ll get to that next), but you should up your protein intake.
Cut Some Calories
Fat loss, whether it’s centered on your stomach or in your chins, requires achieving a calorie deficit—burning more calories than you’re taking in. Exercise can certainly help you achieve that, but a healthy diet is probably going to make the biggest dent in your caloric balance, Meadows says. After all, it might take you an hour to burn 400 calories in the gym, but so can swapping out a greasy burger with a baked-chicken sandwich.
Chill Out
“While diet and exercise will get you damn close to your physique goals, living a healthier lifestyle is what may finally get you the body you want. Lifestyle factors such as stress, sleep, and relaxation are so important because they affect your hormonal system, which controls nearly every process in your body. For instance, too-high levels of the stress hormone cortisol, in response to work demands, a lack of sleep, or zero “me” time, can lead to storage of fat around the midsection. Your move: Learn to more effectively manage what stress you do have, and be willing to cut things out of your life that are constant unnecessary stressors.
If you can add just two of these suggestions to your lifestyle, I promise you that you will be closer to achieving the physique you want… Leave comments below.. Let me know what you think. Or if you have questions please feel free to leave those in the comments section as well!!!!
A famous rabbit assisted MJ in making the Air Jordan Retro 8 into a popular hoops shoe. The upper of this shoe is made with smooth, full-grain leather and Durabuck with a chenille Jumpman patch on the tongue. The midfoot is supported with midfoot straps, a dynamic-fit sleeve and a sculpted PU midsole with an encapsulated Air-Sole® unit in the heel and forefoot. There is a TPU external heel counter and insert in the midfoot that houses an internal shank plate. The look is completed with a solid rubber outsole that features a circular traction pattern and strategically placed flex grooves for superior grip on a variety of surfaces.
Step into futuristic style in these men’s adidas Originals Eqt Support 93/17. One-of-a-kind yarn embroidery combines with a streamlined design for a trendy look that can be dressed up or down for any occasion.
The Air Jordan 13 Retro Big Kids’ Shoe updates a legendary hoops shoe with revamped details. Nike Air cushioning delivers plush comfort and lightweight impact protection.
Leather and synthetic leather for a secure, comfortable fit
Foam midsole with Air-Sole unit in the heel for lightweight cushioning
Rubber outsole with herringbone pattern for traction and durability
I want to thank everyone that has sent me emails with questions and ideas for blog posts. This is still new to me and I am trying to make sure I post content that everyone could relate to.
I received an email that asked 3 questions:
1. How do I determine my daily calorie intake?
2. What are macronutrients and which is better for me to track while I am trying to loose weight?
3. How can I meet my weight loss goals and still have a “sip“?
I was happy to receive this question being that I have been working on this post for a while now. This should answer all of those questions.
What are Macronutrients
There are three macronutrients, or Macros:
Proteins
Fats
Carbohydrates
And, technically, alcohol is a stand-in fourth (told you I got you)
Protein
Flank steak, extra rare.
What’s it do?
Well, adequate protein intake will help build muscle and/or prevent muscle loss if you are in a calorie deficit. It controls appetite and staves off hunger better than fats or carbs as it causes you to feel full longer.
It also requires more energy than other macros for your body to digest, thus effectively burning more calories gram for gram through the digestion process.
All of these reasons make high-protein diets great for fat loss.
Where do you get it?
Meat, fish, eggs, dairy and protein shakes are all good sources.
There are many commonly cited “good” protein sources, like nuts or beans, that are actually terrible sources of protein. Only about 15-20% of the calories in these foods come from protein.
Almonds, for example, are 73% fat and only 14% protein. This is not to say you shouldn’t eat almonds, but it explains why “nuts are great protein!” is rarely coming from a credible source.
How much do you need?
It really depends on your weight, bodyfat % and goals – as low as 0.5 grams per pound of lean body mass (per day) and as high as 1.5-2 grams per pound of lean body mass.
Lean body mass is your total bodyweight minus your fat. For example, if you weigh 200 pounds and are 20% bodyfat, your lean body mass is 160 pounds, or 200 – (200*20%).
So, if you weigh 200 pounds and have 160 pounds of lean body mass, 0.5 grams per day would be 160*0.5 = 80 grams of protein.
Fat
What’s it do?
Fat is an essential nutrient that our bodies require to live; it assists in vitamin absorption, hormone regulation, brain function, and more.
Where do you get it?
Meat, fatty fish, nuts, nut butters, oils and countless other sources.
How much do you need?It depends on your weight, bodyfat percentage and goal – probably somewhere between 15% and 45% of your total calories. However, it can vary based on your total calories consumed and whether you are in a caloric surplus or deficit. Somewhere between 0.35-0.7g per pound of lean body mass is a good range.
Carbohydrate
What’s it do?
Carbs are stored in the liver, brain, blood and muscles as glycogen. Our bodies use carbohydrates for energy.
Where do you get it?
Fruit, vegetables, grains, many processed foods/drinks, and seemingly everything you obsessively craved in the middle of the night causing you stand in front of the fridge making life decisions.
How much do you need?
It depends. Technically, you can live on zero carbs. But, bodybuilders or endurance athletes have consumed 700+ grams per day. So, the range is pretty wide.
0.5-2 grams per pound of lean body mass is probably a decent range, again, depending on activity level, weight, bodyfat percentage and goals.
Alcohol
What does it do?
Well, it can make you cooler, funnier and more social, or possibly louder, angrier and more violent; it can make you more confident or more dumber, better or worse at sex, euphoric or depressed — all depending on who you are and how much you drink, of course.
In all seriousness, alcohol is not an essential nutrient, but it does contain calories which is why it stands in as a fourth macro.
Where do you get it?
From teh booze, duh Beer, wine, liquor and what you will have to ingest after all of those, mouthwash.
How much do you need?
As much as it takes to forget your problems, comfortably interact with the opposite sex, and pump your brain with enough dopamine to make barely tolerable co-workers new BFFs (for the time being).
Counting Macros versus Counting Calories
So, you will definitely lose weight if you focus solely on calories and consume fewer calories than you burn. That’s plain science. And if there was one thing we learned from the the guy that ate Twinkies all day, it’s that the laws of thermodynamics (calories in – calories out) are for real.
But the QUALITY of your weight loss will suffer if you ignore the macronutrients.
For example, inadequate protein during a calorie deficit will cause you to lose muscle. Inadequate fat intake will negatively impact many of the hormones that help your continued weight loss, especially for women. Inadequate carbohydrate intake can negatively impact energy throughout the day and more importantly your performance in the gym. Adequate alcohol intake can severely impair your judgement, cause excessive overeating, dehydration, and regretting your decisions the next morning during that walk of shame!
So, while you can drop weight by counting calories, I’m pretty sure you aren’t just interested in dropping weight. You want a sexy, athletic, healthy body.
Men think Alpha Male
Women think Slim Thick
For that, counting calories ain’t enough. You have to count your macros. But if you are one of those hard headed people that want to count calories just because you want to. then here you go.
Each macronutrient yields a specific number of calories.
One gram of protein yields 4 calories.
One gram of carbohydrate yields 4 calories.
One gram of fat yields 9 calories.
One gram of alcohol yields 7 calories.
Determine what your total intake is for each of these macronutrients and multiply it by the number of calories that source yields and there you go… Calories
How to Determine Your Macro Intake
First, you determine your caloric intake! Now because the second step takes longer to explain, I am going to avoid detailing a variety of equations to choose from and how to do the math. Instead I will provide a calculator that does all of the work for you. It even tells you what your total calories should be when trying to either lose or gain weight!
The next step is to craft your macronutrient ratio. Sadly it’s not that simple. There’s no such thing as a single ideal or “magical” macronutrient ratio. People have different goals, and so they have to take a different road in order to reach their ideal body.
Firstly you need to decide what is more important to you: building muscle or losing fat. A lot of us want both at the same time and lean mass gains can occur alongside fat loss, as it is the case in carb-cycling or intermittent fasting. However you will achieve better results by tackling one goal at a time. That is because higher carbohydrate ratio augment muscle gains whereas lower carbohydrate ration tend to accelerate fat loss.
As you can see from the pie charts above, fat never goes below 15% of total calories. Although widely demonized, fat is absolutely essential for the proper functioning of our bodies. Since hormones are constructed from cholesterol and other fat molecules, consuming too little fat can actually suppress the normal hormone levels. This also has a negative effect on bodily functions that depend on those hormones. This includes growth, metabolism, reproduction and more. Fat is also necessary for vitamin and mineral absorption.
However not all fat is created equal. Not all fat has the same nutritional value to your body so it’s important you prioritize healthy fat sources like monosaturated fats ( these include egg yolks, nuts, olive oil), medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, chia seeds, tofu, beans, wild rice). As long as you choose the right kind of fat, you can feel comfortable with adding it to your diet!
As well as your fitness goal, it is also important to consider your body type. This will help you determine how well your body tolerates carbs.
There are three general body types: ectomorph, mesomorph, and endomorph. Very few people fall perfectly into one of the three categories and many of us fall somewhere in between. Even if you find yourself to be somewhere in the middle, these body categories are helpful for establishing a nutritional benchmark. Start with the body type that you most resemble and make adjustments if necessary.
ECTOMORPHS are thin or slender individuals. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance. They find it hard to gain weight and put on mass but it’s easy for them to get lean. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.
Diet recommendations: Higher carbs and lower fat. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat.
MESOMORPHS is someone who trends toward being muscular. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat. They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high.
Diet recommendations: Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.
ENDOMORPHS have a larger bone structure with higher amounts of total body mass and fat mass. They typically have a round or pear-shaped body and a slower metabolism. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.
Diet Recommendations: More fat and protein, less carbohydrate. Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat.
Gender, although a less pronounced factor than goals or overall body type, it is still important to consider when calculating your macros.
In general, women are more efficient at burning fat and less efficient at burning the glycogen stored in muscle. As such, they may be able to operate on lower carbohydrate intake than men.
This however doesn’t necessarily mean that women should always have a lower carb intake. An ectomorphic woman, for example, training at high intensity would need more carbohydrates than an endomorphic man who is sedentary. On the other hand, a mesomorphic male who is trying to maintain weight is likely to require a higher percentage of carbohydrate, perhaps in the range of 40 percent, while a woman of the same body type with the same goal may wish to start at around 30 percent.
How to Calculate your Macronutrient Intake
Now that you calculated your calories and have options for your macronutrient ratios, you can now break down your macros so you know how many calories you should spend on each macronutrient.
I will use myself as the example. I weigh 247 lbs. So my caloric intake per day for wanting to lose weight should be around 2600 calories.
Let’s say that I choose a 40/30/30 (C/P/F) ratio for my macro breakdown (pretty standard ratio for a balanced diet)
First I multiply my carb macro percentage by 2600 calories to determine your total calories for carbs.
.40% * 2600 = 1,040 calories
Then I divide that number by 4 (remember 4 calories per 1g of carbs)
1,040 /4 = 260
So I would need to have 260g of carbs per day.
You would follow these same steps to determine your protein and fat intake. (remember 4 calories per gram of protein and 9 calories per gram of fat)
Protein
.30 * 2600 = 780 780 calories for protein
780 / 4 = 195 195 grams of protein per day
Fat
.30 * 2600 = 780 780 calories for Fat
780 / 9 = 87 87 grams of Fat per day
So from this you can see that my daily intake would be as follows.
195 grams of protein per day
260 grams of carbs per day
87 grams of fat per day
or 2600 calories.
For those that need to have a “taste” every now and again or hit happy hour after a hard day. Remember to cut your carbs by more than half(easiest thing to do is focus on eating more veggies those days)!! Then you can feel a little less guilty about knocking back a few! Just don’t wake up the next morning and see someone next to you that will have you regretting life!
I think i will stop here for this post. If you have more questions about this, please feel free to leave them in the comments section. Eat Smart!!!
Kyrie Irving’s fancy footwork and hot handles make him one of the game’s toughest players to guard. Defenders see him crossing them up in their nightmares. On the offensive end, Kyrie needs to be able to stop-and-go at a moments notice to freeze his defenders. The Kyrie 3 basketball shoe is made to match Irving’s fast footwork with a strong, supportive upper and cushioning that maximizes comfort and responsiveness. Whether Irving is freezing his man for a pull-up jumper or blowing past the defender to get to the rim, the Kyrie 3 helps him play like the champion he is. Leave your defender in the dust with a pair of the Nike Kyrie 3.
Integrated forefoot band locks down the forefoot.
Hyperfuse construction combines synthetic material with mesh material and TPU skin for durability, breathability, and support on the court.
Zoom Air unit in the heel for low-profile, responsive cushioning during all of Kyrie’s stop-and-go dribble drives.
Lightweight Injected Phylon foam maximizes comfort and court feel in the forefoot.
Outsole curvature allows for the quick transitions that make Kyrie Irving so dangerous and difficult to defend.
Independent pods enhance traction for razor-sharp cuts in any direction.
Ok…. Lets make sure we are all on the same page (please watch these two corny videos below…lol)
LMAO….Ok so i hope we are in agreement!
Men (and women) love big butts, it’s like having a big chest or big arms for guys!
Indeed, having a round, “toned” butt that pushes jeans to the absolute limit is one of the most beautiful sites on the face of the earth. Achieving this look is the goal for women of all shapes and sizes, whether they are gym junkiez or just wanting to get in shape. I am going to tell you, achieving this ideal gluteus maximus is much-much harder for those women who are scared to go in the weight room. You must overcome your fear, because you will have to lift moderately heavy weights get that Beyonce.
But first, before we begin this conversation,remember that if you want to achieve any of your fitness goals, you will need to have the right nutrition plan. That coupled with the glute building workout outlined below, you will obtain effective results in a short period of time.
Now lets dispel a few myths that most (I say most NOT all… some of you get it!) women REFUSE to let go of………
The Butt is a group of Muscles Surrounded by Fat, Not the other way around.
There are 3 main aspects that form the appearance of your butt. In this order, they are:
Muscles
Subcutaneous Fat
Skin
Muscles, along with fat, make up the main bulk and shape of the buttocks. There are many muscles in the buttocks region, but the main ones that contribute to the shape of the buttocks are;
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Understanding where and how to activate these muscles is important if you want to influence the shape of your buttocks.
Muscle can be trained through exercise to become bigger. Since the gluteal muscles are close to the outer layer of skin, changes in the size of these muscles will be visible beneath the skin.
Unfortunately, the glutes are a funny muscle group – while they are incredibly powerful, they also can be extremely lazy. Many people have inactive glutes, where their muscles simply have forgotten how to function correctly. Guess what this leads to? A flat ass, and bad posture.
Learning where these muscles are and how to activate them can restore glute function in a short amount of time. So let’s find out exactly which muscles do what.
Gluteus Maximus
The largest muscle in your body, and arguably the most powerful, the gluteus maximus makes up most of the muscle bulk in your backside, and is shown below in green.
Training this muscle will do wonders for the way your butt looks. Stronger muscles naturally have to be larger, and a larger gluteus maximus will give you a rounder and more shapely butt. A well-toned gluteus maximus also prevents saggy butt syndrome.
The gluteus maximus is responsible for extension of the hip in a backwards manner – think swinging your leg back behind your torso, as in plank leg lifts, donkey kicks, or even when walking (though inactive glutes in many people cause other muscles to take over this motion). Gluteus maximus activation also occurs strongly during moves like squats, deadlifts, and hip thrusts.
That’s not all folks. Good old Maximus is a master of many moves and also plays a role in abduction and adduction of the leg (this means sideways motion away from, and towards, the centerline of the body) as well as hip rotation.
Gluteus Medius
The gluteus medius muscle sits as a deeper layer of muscle beneath the gluteus maximus and is also sometimes referred to as your upper glutes.
Gluteus medius is responsible for abduction and rotation of the hip. What does this mean? Abduction occurs when you move your leg out sideways away from your body – in side leg raises, for example. Lateral rotation (towards the outside of the body) of the thigh uses gluteus medius and you can feel this by trying a few clamshell exercises.
Training the upper glutes can help to balance out butt shape and round out the overall buttocks appearance.
Gluteus Minimus
The gluteus minimus is the smallest of the three gluteal muscles, but it still plays an important role in the appearance of the butt. It is located even deeper and directly beneath the gluteus medius, as seen highlighted in the cutaway image below:
The gluteus minimus largely works together with the gluteus medius to perform abduction of the leg. It also is responsible for medial rotation (towards the body centerline) of the thigh.
By now Im sure you are asking what all of this means…
Well, Muscles have to be trained for growth. You have to understand how the muscles work in order to learn how to train them. You train right and eat right to build muscle and lose fat and, eventually, arrive at the booty you want.
You cannot just walk your way to a shapely butt! Which brings me to the next misconception.
You won’t get an amazing butt by obsessing over cardio.
You know those individuals grinding away on the Stepmill or incline treadmill every damn time you go to the gym?
Have you noticed that not much seems to change no matter how much time they spend doing cardio or many steps they log?
Well, that’s because they think they can get a J-lo like butt with cardio that purportedly “targets” the butt…and they’re wrong.
Unfortunately for these incline addicts, targeted fat loss is more or a less a myth.
The reality is fat loss is a whole-body affair. You have absolutely zero control over where fat reduces itself from on your body. (The ONLY way you can is through surgery! If you want to go that route, more power to you.)
When you maintain a calorie deficit, your body reduces fat levels everywhere in your whole body (with some areas losing fat more quickly than others, but that’s another conversation for another post).
This means you could do a million crunches without getting even close to a six pack unless you also reduce your overall body fat percentage.
Sprints aren’t that great at defining the glutes either.
It’s easy to see why people might think that sprinting is the key to an ass that “breaks the Internet”:
Most sprinters have great butts. While this is true, it is important to note that most sprinters lift weights to develop their strength in addition to running. Strength training leads to hypertrophy, which explains why so many of them are very muscular.
Furthermore, anyone that has run a sprint can immediately tell that it trains the glutes, but that doesn’t mean it’s going to “tone” your booty.
And because sprinting is one of the most demanding forms of cardio you can do, it also comes with a heightened risk of injury and over-training.
While high-intensity interval training is an extremely effective form of exercise, when the goal is glutes, there’s no reason to put your body at risk when there are more effective exercises for getting there.
“Fancy” exercises aren’t necessary for a perfect butt.
You’ve probably heard that if you do the same exercises too frequently, your body will eventually fail to respond to them.
Thus, you’re told, if you want to build a great physique, then you need to switch up your workout routine on a regular basis.
This simply isn’t true.
“Muscle confusion” is a myth and constantly changing your workouts is probably more harmful than helpful.
This is true for any workout, by the way, not just your butt training.
The key to muscle development isn’t variety of exercises but progressive overload.
(Lactic Acid Training is also good for muscular development, if you want to know more about it leave comments below and I will write a post)
OK…OK I will not bore you with any longer information or explanations. I will make this quick and easy for you. Below I will list a few different options for you ladies that should accommodate whichever lifestyle you have. Without Further ado….
The Ultimate Butt Workout
Training 2 X Per Week
This is for the ladies who have limited time to spend in the gym each week or want to spend a few days each week on upper body workouts, too.
In any case, rest 2 days in between each of these workouts.
Workout A
Squat
Warm up and then 3 sets of 6 to 8 reps
Rest 3 minutes in between these sets.
Hip Thrust
3 sets of 8 to 10 reps
Rest 2 minutes in between these sets.
Bulgarian Split Squat
3 sets of 8 to 10 reps
Rest 2 minutes in between these sets.
Romanian Deadlift
3 sets of 15 to 20 reps
Rest 1 minute in between these sets.
Workout B
Deadlift
Warm up and 3 sets of 4 to 6 reps
Rest 3 minutes in between these sets.
Barbell Lunge
3 sets of 8 to 10 reps
Rest 2 minutes in between these sets.
Hip Thrust
3 sets of 15 to 20 reps
Rest 2 minutes in between these sets.
Butt Blaster
3 sets of 15 to 20 reps
Rest 1 minute in between these sets.
Butt Workout Routine #2
Training 3 X Per Week
This is for people whose main focus in the gym is developing their lower body.
Rest 1 day in between each of these workouts.
Workout A
Squat
Warm up and then 3 sets of 4 to 6 reps
Rest 3 minutes in between these sets.
Hip Thrust
3 sets of 8 to 10 reps
Rest 2 minutes in between these sets.
Romanian Deadlift
3 sets of 15 to 20 reps
Rest 1 minute in between these sets.
Workout B
Deadlift
Warm up and 3 sets of 4 to 6 reps
Rest 3 minutes in between these sets.
Barbell Lunge
3 sets of 8 to 10 reps
Rest 2 minutes in between these sets.
Hip Thrust
3 sets of 15 to 20 reps
Rest 1 minute in between these sets.
Workout C
Hip Thrust
Warm up and 3 sets of 4 to 6 reps
Rest 3 minutes in between these sets.
Bulgarian Split Squat
3 sets of 8 to 10 reps
Rest 2 minutes in between these sets.
Butt Blaster
3 sets of 15 to 20 reps
Rest 1 minute in between these sets.
That’s it. Simple, Easy to remember, Effective. Trust me–it’s harder than it looks.
Do these workouts consistently, train hard and push for progression, eat right, and I promise you will develop a nice set of glutes that is sure to turn heads!
Think of broad shoulders as the maraschino cherries on top of your physique. Without them, the Gym Gods will fail to provide you with the cherished “Alpha Rating”, and you will get laid less than Usher after his outbreak scandal.
Long story short, you need to develop your shoulders if you want any chance of being seen as a true Gym Junkie. Since your manhood is at stake here, you should be desperate for a workout to shock your shoulders into looking like a pair of Geodudes (yes I made a Pokémon reference). Again I’m going to tell you that there is no secret method for shoulder growth; it’s a combination of hard work and heavy volume training with basic exercises.
Ladies I wont leave you out! A good pair of solid, round shoulders will always look sexy, especially when wearing any tube top, tank top, or hot little dress when you are out and about. You all do not have to lift heavy to achieve your goal with shoulders (unless you are into that then in that case GET IT IN!!). To make shoulder exercises work, you need to ensure that you lift the right amount of weight. It should be heavy enough to challenge your arms and shoulders, but be light enough to allow you to perform every move safely and properly.The exercise routines listed below will definitely challenge you but i assure you
I challenge you all to complete one of these shoulder workouts! I promise your shoulders will be screaming for relief by the end of this session.
Workout 1:
Military Barbell Press – 2 x warm-up sets
5×5– Make them 3 heavy sets
Upright Dumbbell Rows – 4×12– Don’t let your ego drive this exercise. You have to use proper form and really get a mind muscle connection!
Incline Bench Dumbbell Lateral Raises – 5×12
Face Pulls– 4×12 – Keep the reps slow and clean, squeeze for 2 seconds and release
FINISHER – Arnold Press 4×12 Superset with Dumbbell Shoulder Press 4×12 – Do the Arnold press and immediately into the normal shoulder press with the same weight
Workout 2:
Behind The Neck Press – 5×8– Moderately heavy reps
Shoulder Shrugs – 5×10 – Heavy!!!!!
Cable Lateral Raise – 5×12 Superset with Cable Front Raises – Try cables for more resistance throughout the entire range of movement
Arnold Press – 5×12 Superset with Face pulls 5×12 – Pump as much blood into your shoulders as possible
FINISHER – Dumbbell Lateral Raises 1×150 (yes 150 reps!!) 50 reps each shoulder; 50 both shoulders
Bent over Dumbbell Lateral Raises 1×120 40 reps each shoulder; 40 both shoulders
Dumbbell Front Raises – 1×90 30 reps each shoulder; 30 reps both shoulders
Let me know how you like the workout… or the post. Or if you have any questions.. Leave me a comment!
Gym Junkiez! This is for all Sneakerheads!! If you are anything like me.. you have to have a fresh pair of kicks to workout in!!! Here are the the freshest sneakers being released this month. Some of them are available now or for pre-order. Train Hard!! Look good doing it!!!
Air Max 97 – August 5th
WANTS
634
COLOR
Metallic Silver/Varsity Red-Black
RELEASE DATE
Aug. 05, 2017
STYLE CODE
917704-002
PRICE
$160.00
This version of the Nike Air Max 97 Ultra ’17 is given the classic Silver Bullet finish. The Ultra version of the model is a lighter version of the AM 97 since it comes with new features such as the Ultra sole, the single-layer upper and the new Air-Sole PSI levels to provide a more comfortable ride for daily wear. Most of the shoe comes in Silver, while Red and White accents can be found on the branding and midsole. Shop Nike Air Max 97 Bullet at the links below!
This new colorway of the Air Jordan 5 is inspired by the classic Air Jordan 4 White Cement. It comes with a White leather upper accented by the Black and Red noted on the tongue, branding, lining and parts of the sole. Giving it the “Cement” motif, are the Grey/Black cement hits noted on the midsole and upper eyelets, just like we’re used to seeing on the Air Jordan 4 Cement. An icy translucent outsole completes the major traits of the shoe. Shop Air Jordan 5 White Cement below!
The Nike Kyrie 3 Aqua shoe was inspired by women empowerment as it graced a Tiffany-like colorway. Today we have a release date to go along with it. Set to release on August 19th, the Nike Kyrie 3 Aqua will retail for $120 in men’s sizes. Womens and GS sizes $100. You can Preorder now at links below!
The 2017 version of the Air Jordan 13 Bred features a black leather upper with the signature mesh paneling on the side panels with with 3M overlays. True Red is then placed on the suede mudguard, midsole and heel. A red Jumpman on the tongue and the signature panther eye-inspired hologram on the ankle complete the look.
Nike Flyknit Trainer Cookies & Cream – August 24th
WANTS
420
COLOR
White/Black-White
RELEASE DATE
Aug. 24, 2017
STYLE CODE
AH8396-100
PRICE
$150.00
The NikeLab Flyknit Trainer Cookies & Cream comes equipped with a simple and clean black and white Flyknit upper with additional hits of black on the Swoosh branding on the side panels, heel tab, and the branding on the tongue. Other details include an elastic sock-like collar, Flywire cables, and a white midsole/outsole.
Air Jordan 8 Cool Grey – August 26th
WANTS
10546
COLOR
Cool Grey/Wolf Grey-Cool Grey
RELEASE DATE
Aug. 26, 2017
STYLE CODE
305381-014
PRICE
$190.00
This new colorway of the Air Jordan 8 uses the “Cool Grey” color scheme that was made popular by the Air Jordan 11. The shoe features a Cool Grey and Wolf Grey nubuck/suede upper with tonal detailing on the cross straps, laces, tongue, and even the chenille Jumpman patch on the tongue. The year “1993” has been placed on the heel as a nod to when the Air Jordan 8 originally released.
Air Jordan 13 GS Wolf Grey – August 26th
WANTS
1166
COLOR
Wolf Grey/White-Deadly Pink
RELEASE DATE
Aug. 26, 2017
STYLE CODE
439358-018
PRICE
$140.00
This colorway of the Air Jordan 13 GS comes in a clean Wolf Grey, White and Deadly Pink color scheme. Wolf Grey takes care of the majority of the leather and nubuck upper, white the White detailing and Pink tones (outsole branding) provide the subtle contrast.
Highs & Lows X Adidas Consortium EQT Support ADV – August 26th
WANTS
199
COLOR
Sand/Olive
RELEASE DATE
Aug. 26, 2017
STYLE CODE
CM7873
PRICE
$180.00
The Highs & Lows x adidas Consortium EQT Support ADV comes with a simple and tonal sand colored upper contrasted by the Olive hits noted on the ribbon branding on the side panels. Other features include the gum outsole, Olive lace lock, leather accents, dual-colored rope laces, hairy suede on the heel, dual branding on the tongues and a Primeknit-constructed upper. The shoe will release exclusively at Highs & Lows and highsandlows.net.au on August 19th for $180, while a global release at select Consortium retailersis scheduled for August 26th.
Jordan Trainer 2 Flyknit Michigan – August 30th
WANTS
143
COLOR
College Navy/Amarillo-Amarillo
RELEASE DATE
Aug. 30, 2017
PRICE
$140.00
The Jordan Trainer 2 Flyknit Michigan features a College Navy and Amarillo Flyknit upper with blue dominating the front portion of the shoe and yellow seen on the back. Additional details include a lock-down midfoot strap in blue with a yellow Jumpman logo on it, a gradient translucent outsole, “Michigan” branding on the tongues, and “Go Blue” written on the heels.
Veteran Gym Junkiez say the best weightlifting shoe you can own is a sock, because it’s the closest thing to being barefoot. Being barefoot forces you to use every inch of your foot, allowing you to feel and grip the ground in a way you can’t with shoes. I agree 150%. HOWEVER ladies and gentleman, you all know as well as I do that gym floors are dirty as hell!
I am a man’s man but I do not want to get foot fungus or anything else that would prevent me from being able to lift in the future. I’m sure you ladies would agree with that sentiment as well. So, I say get a pair of shoes that simulate the feeling of being barefoot.
There are two types of shoes that can help you achieve this feeling. A flat -thin soled shoe or an inclined hard soled shoe. Which you chose depends on the type of lifts you do and your personal preference.
By now you are probably asking yourself …. What are the best shoes for weightlifting? How do you know which ones to buy? Well, I am going to make it easy for you. I will even give you one of the most trusted places to buy them from online, that wont break the bank!
Below is a list of my Top 5 weightlifting shoes. Whether man or woman, you cannot go wrong with any shoe listed below!
Vibram Five Fingers
Vibram FiveFingers are a type of minimalist shoe originally marketed as a more natural alternative for different outdoors activities (sailing, kayaking, canoeing, and as a camp or after-hike shoe), but quickly gained popularity in the fitness community for running and weightlifting. The footwear is meant to replicate being barefoot and has thin, flexible soles that are contoured to the shape of the human foot, including visible individual sections for the toes. These shoes are excellent for squatting and deadlifting! The only downside to these shoes are they take some time to get use to and if you do not clean them regularly, the smell will burn your nose hairs.
Otomix Stingray
Otomix has been manufacturing shoes since 1988. Performance workout shoes for specialized extreme sports and Martial Arts now brings its heritage of mat sports experience to the world of Bodybuilding, Powerlifting, and Weightlifting with the introduction of the Stingray Escape shoe. These ultra light shoes provide superior support and stability with an unlimited range of motion. The Otomix Stingray Escape is feather light with ultimate traction, which we all need for hitting the gym. . All designs are original and authentic They come in multiple color rays and are very stylish for both men and women.
Nike Romaleo 2.0
The Nike Romaleos 2.0 are among the highest-quality shoes on this list; serious lifters should give the flagship Nike weightlifting shoes a close look. The coolest thing about the Romaleos is their authentic Olympic credibility. Built for the 2008 Games in Beijing, these Nike Olympic lifting shoes are widely worn among professional weightlifters, and for good reason. They facilitate significant improvements in all your core exercises.
The Romaleos are not the heaviest or the lightest shoes, but they are strong as an ox and provide a dignifying level of breathability to keep your hardworking feet fungus-free. The snug heel is comfortable for most wearers, even for those with wide feet. And they look good.
Adidas Performance AdiPower
Before there was a market for weightlifting shoes, there was Adidas. Adidas was making weightlifting shoes before it was cool, and remains the bestselling brand in this niche, despite a variety of new entries. Take the Performance adiPower, which is as good a weightlighting shoe as any out there and the nicest one made by the brand. You may have seen them on the feet of actual Olympic lifters in the summer games.
The adiPower has everything you would ever need in a long-term Weightlifting trainer and is the only real rival to the Romaleo Nike weightlifting shoes. If you do intense Olympic lifting – and don’t have very wide feet – they’re among the best shoes for weightlifting available today.
Chuck Taylors
Converse are the old-school undisputed top shoe of choice amongst may pro powerlifters, and strength trainers. They have withstood the test of time because they are cheap, versatile, and extremely durable. They’re made of an all canvas upper with about an inch thick rubber sole. This gives them a sock like fit, especially because you can lace them as a high top, allowing for ankle compression and support. They also won’t break your bank. Depending on the style, Chuck T’s can be found anywhere from $30 – $50. Bottom line…when it comes time to drive your feet into the ground and lift some heavy-ass weight, do it in a pair of Chucks.
What are your top 5 choices for workout shoes. Are they different from listed above. Leave comments!
Weight loss is no easy feat…. Especially for women. If you add in all the fad diets, tummy teas, detox concoctions, waist trainers, and dudes that don’t know what the hell they are talking about but use fitness as an excuse to hit on you, well then, its damn near impossible to accomplish.
Let’s cut to the chase ladies. There is no magical equation for effort-free weight loss. It takes time, effort, and consistency to achieve the body you want. I am going to clear up some common myths about weight loss to help clear your path to being the best version of yourselves. There are 3 common myths that I will debunk so that you never fall prey to any of the things we listed above again. Ready!! Here we go.
Myth #1 – “I will lose more weight by doing a slow walk…”
A common misconception amongst many female fitness enthusiasts is that steady-state cardio in the “fat burning zone” is ideal for weight loss. Spending hours on the treadmill may seem like it’ll get you that flat midsection and firm legs—more minutes, more calories, right? Wrong!! While steady-state cardio has many benefits, you are not reaching a third of your fat burning potential. If you are wondering how to change that to get the maximum effect of cardio, I’ll tell you. Try HIIT!!
HIIT or High Intensity Interval Training elicits the same health benefits as steady-state cardio, but can lead to even greater improvements in body composition, metabolism, and blood pressure in a much shorter amount of time. And you definitely burn more calories when you do it! Additionally, the afterburn effect, or EPOC, can last anywhere from 10 to 72 hours. Studies also show that the magnitude and duration of EPOC depends mainly on several factors: Type of exercise (cardio or weightlifting) and Workout intensity.
HIIT can be implemented in a variety of ways, but it’s always built on intervals. You’ll perform work at max effort for a number of reps, rounds, or minutes, and then you’ll rest. Then, you’ll repeat the interval at max effort again.
Because HIIT is harder on your body than steady-state cardio, you will require adequate rest to gain the most benefits, so don’t feel bad for taking a day off. A good rule of thumb is to decrease the number of days you exercise as the load gets heavier. For example, HIIT using just your body weight can be done 3-5 days a week for 20-30 minute sessions.
If you’re considering a weighted circuit however, limit yourself to 2-3 days per week for 15-20 minute sessions.
Myth #2 – “Lifting weights will make me look like a man….”
If I had a nickel for every time I’ve heard this comment. Does this woman look like a man to you?
This is Wendy Ida. She is 61 years old and she looks phenomenal! She achieved this body by maintaining a balanced diet and HITTING THE WEIGHTS!
Women’s resistance training has a long history of misconceptions and misunderstandings. For decades, women were advised to steer clear of dumbbells weighing more than 10 pounds, or else they would inevitably develop Arnold-like proportions.
Research has consistently debunked this myth. More recently, there has been greater awareness of the benefits of weightlifting for women. These benefits extend from improving mood to improving posture, with tons of health advantages in between. But most important of all, FAT LOSS!!
While it may seem counterintuitive to follow many of the bodybuilding principles as men, it has been proven that women using heavier weights during their training sessions can have a more favorable outcome for weight loss. Not only does heavy resistance training create a greater calorie expenditure for up to 24 hours post-workout, but it can also help you add muscle mass, which helps you burn more calories at rest!
Now to dispel that large muscle myth – Ladies please read this and read it again! Lifting heavier weights in rep ranges of 8-12 reps per set may produce some hypertrophy (muscle growth), but the main outcome will be stronger muscles, NOT visibly larger ones. The truth is that it’s a lot harder than you think to “get muscular.” Your caloric intake would have to be considerably more than your total energy expenditure on a daily basis; not to mention your protein intake would have to be high as well. The majority of women do not intentionally maintain this type of dietary structure, especially if they are working to lose weight.
In other words ladies, you have nothing to fear. And honestly, adding just a little weight training to your exercise regimen might be exactly what you need! Aside from burning calories even at rest, there is nothing more beautiful than a gorgeous woman that lifts weights!!
Myth #3 – “Eating less food or fewer times a day will make me lose weight!”
Excuse my French, but what a F$%&ing CROCK!
Women are the most beautiful and intelligent creatures to walk this planet; and I’m not afraid to admit that in most cases smarter than men! However, this is the silliest mentality to have about nutrition! The part that gets me is that women will do research about anything else they want to know but when it comes to dieting, many women refuse to take an educated approach! OK…Rant Over!
Eating less doesnot create the need to burn body fat. Instead, it creates the need for the body to slow down. Contrary to popular opinion, the body hangs on to body fat. Instead, it burns muscle tissue, and that worsens the underlying cause of fat storage. Only as a last resort, if the body has no other option, it may also burn a bit of body fat.
Why does the body hang on to body fat and burn muscle? Metabolic Starvation!!!!
What does your metabolism want more of when it thinks you are starving? Stored energy.
What is a great source of stored energy? BODY FAT!!
So when your metabolism thinks you are starving, do you think it wants to get rid of or hold on to body fat? IT WANTS TO HOLD ON!!!!!
Next, what does our metabolism want less of when we are starving? It wants less tissue (which burns a lot of calories). What type of tissue burns a lot of calories? Muscle tissue. So, when our metabolism thinks we are starving, it gets rid of calorie-hungry muscle tissue. Studies show that up to 70% of the weight lost while eating less comes from burning muscle—NOT BODY FAT!
Burning all that muscle is a direct result of starving yourselves which now leads to morebody fat—not less—over the long term. So now as soon as you stop starving yourselves, you have all the calories you used to have but need less of them, thanks to all that missing muscle and your slowed-down metabolism. Now your metabolism sees eating a normal amount as overeating and creates new body fat.
Not to add insult to injury but this lack of nutrition and slower metabolic rate also leads to nutrient deficiencies. Reductions in micronutrients like iron, vitamin D, and calcium won’t just effect your performance and energy levels in the gym, but can also affect your hormone balance and cause womanly problems that you don’t want to even begin to worry about.
The good news is this problem can be fixed. The first thing that has to be done is determining your calorie intake for maintaining your current body weight. Once you get that number, you subtract a small amount of calories from your total. Experts typically recommend reducing your daily intake by about 300-500 calories per day below “maintenance level,” or the amount you need to stay at your current weight. This decrease in calories converts to about 1/2 pound to a pound of weight loss per week. Although you may feel like you can “do more,” slow, steady progress is much healthier—and easier to keep up.
The best way to track what you eat so you know you’re hitting your daily caloric goal (hopefully with healthy food) is with a food diary. There are numerous free apps you can download such as MyFitnessPal or Lose It! to help track. There are also numerous meal prep services that will design a dietary plan for you according to your nutrition needs. If you want to look into those download the Gymbag app. It has multiple listings for quality and cost effective options for meal prep companies.
Ladies let me go on record as saying, you are perfect just the way you are. But, if you want to be healthier, or in better shape, please make a more informed decision about your approach to achieving this. Hopefully the information I provided will help you along your path. Leave me comments and let me know what you think or if this has helped you! Eat smart!! Train hard!!
References
Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.
Wisløff, U., Ellingsen, Ø., & Kemi, O. J. (2009). High-intensity interval training to maximize cardiac benefits of exercise training? Exercise and Sport Sciences Reviews, 37(3), 139-146.
Swain, D. P., & Franklin, B. A. (2006). Comparison of cardioprotective benefits of vigorous versus moderate intensity aerobic exercise. The American Journal of Cardiology, 97(1), 141-147.
Kraemer, W. J., Nindl, B. C., Ratamess, N. A., Gotshalk, L. A., Volek, J. S., Fleck, S. J., … & Hakkinen, K. E. I. J. O. (2004). Changes in muscle hypertrophy in women with periodized resistance training. Medicine and Science in Sports and Exercise, 36(4), 697-708.
Szivak, T. K., Hooper, D. R., Dunn-Lewis, C., Comstock, B. A., Kupchak, B. R., Apicella, J. M., … & Kraemer, W. J. (2013). Adrenal cortical responses to high-intensity, short rest, resistance exercise in men and women. The Journal of Strength & Conditioning Research, 27(3), 748-760.
Kelley, G. A., Kelley, K. S., & Tran, Z. V. (2001). Resistance training and bone mineral density in women: a meta-analysis of controlled trials. American Journal of Physical Medicine & Rehabilitation, 80(1), 65-77.
Josse, A. R., Tang, J. E., Tarnopolsky, M. A., & Phillips, S. M. (2010). Body composition and strength changes in women with milk and resistance exercise. Medicine and Science in Sports and Exercise, 42(6), 1122-1130.
Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of nutrition, 141(9), 1626-1634.
Frestedt, J. L., Zenk, J. L., Kuskowski, M. A., Ward, L. S., & Bastian, E. D. (2008). A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition and Metabolism (Lond), 5(1), 8.
Sellahewa, L., Khan, C., Lakkunarajah, S., & Idris, I. (2015). A systematic review of evidence on the use of very low calorie diets in people with diabetes. Current Diabetes Reviews[epub ahead of print].
Gym Junkiez!! These are the coolest water bottles. I got 3 of them, one for the gym work and home. Perfect and cost effective gift for any gym junkie. Get yours today!!!
Unique dumbbell design:deliver your recommended daily water intake in one fill with 2.2L high capacity
Great gift:It is a great gift to family,friends,lovers, and colleagues. BPA FREE – Made from the toughest and safest BPA Free plastic. Our bottle offers the best alternative to plastic bottles. Reuse daily and do your bit to preserve our beautiful planet!
High quality: Made from food grade plastic – PETG, non-toxic and tasteless,100% safe
Widely use:With handle and clamshell, easy to drink, carry and clean, ideal for the gym, pre and post work out, bodybuilding, weight loss, camping, travelling, exercise and all other outdoor sport as well as at home and in the office
Big capacity: 2.2L big capacity sports water bottle,enough water for staying hydrated before and after workout outdoor sports and also hiking camping water
My friends!! Every guy who works out aspires to building a powerful “Alpha” physique. A physique that alerts everyone to know when you walk through the door. Chris Jones of Pumpchasers (one of my favorite YouTube channels) calls this “Hoe Ready”.
Every woman that hits the gym aspires to developing a “tight” and “toned” body. You know a body that’s lean enough to show some definition but not so muscular that they appear to have “man-ish” features.
S/N – I hate when women say they are trying to tone up… Its either losing fat and/or building muscle. Its either you want to be lean…. Or you don’t!
… Anyway, in order to achieve either of these goals you have to build a solid base. A solid base means developing a well-balanced set of wheels. This means absolutely never, ever skipping a leg training session.
It’s an unfortunate fact that many people beginning their fitness journey in the gym focus primarily on their upper body, however this inevitably leads to slow or next to no progress in changing the composition of their bodies.
It’s very important to not attempt to “spot build” and instead focus on developing an impressive base and foundation to receive the maximum anabolic response, and build lean muscle mass head to toe.
Many people don’t train their legs because they are not concerned with how their lower body looks and are only concerned with their “beach body” muscles. Let me explain what I like to call the Super Hero Syndrome.
The Super Hero Syndrome
Many of you should remember these guys from childhood cartoons. If anyone was like me, you wanted to have a body just like one of them. Well, let me show you what Batman looks like in real life when he hits the gym. Remember this meme…
Not very appealing, huh. If for some odd reason this look works for you, go ask any woman and watch her giggle when she says it is… (she’s lying to spare your feelings bro). If you don’t train your legs, you are ultimately setting yourself up for failure.
Lack of focus on your leg development will minimize your anabolic hormone release. Your anabolic hormones are the most powerful thing that can sky rocket your lean muscle building capabilities and consist of hormones such as testosterone, human growth hormone, insulin, and IGF-1.
One of the proven ways to increase the amount of anabolic hormones your body secretes is through heavy- intense compound exercises that work your body’s largest and strongest muscle groups, the quadriceps and hamstrings. If you neglect these muscles, you are really cutting your muscle building potential short because you will not be secreting the maximum number of anabolic hormones. There is a direct relation to lifting heavy weight and increasing these vital anabolic hormones.
Because many guys are only concerned with developing their chest, shoulders, biceps and abs they often neglect leg day – but this is taking them farther away from their goal physique.
Even if your primary focus is how your biceps, abs and pectorals look, you still need to perform 1 maximum intensity leg day per week. This can be as simple as working in 5 heavy sets of squats and deadlifts per week.
For many training that way will give some gratification but if you want maximum results you need to blast through leg day with conviction and passion, hitting your quads and hamstrings like it’s your last day to workout ever. When I played football, we called in leaving it all on the field.
3 Rules to the Best Leg Training Workouts
Heavy Lifts on Compound Exercises
The 1st rule is that you must put a lot of overload on your leg muscles because they will only hypertrophy and respond to an increase in overload. This means that you need to perform the major leg exercises like the SQUAT (8-12 rep range), and also stiff legged deadlifts and leg presses in the 6-8-repetition range.
While your favorite bodybuilder may do high repetition leg workouts on YouTube, you should keep in mind that there is a decent chance that they are likely on steroids and will respond to any type of overload and stimulus. Even if they are not – at some point in their training career they put the maximum amount of overload on their leg muscles with heavy squats and deadlifts – then once they hit their ideal lean body mass number they dialed it back and performed more high repetition leg exercises.
The moral of the story here is: for a natural bodybuilder, DON’T BE AFRAID TO SQUAT HEAVY! SKIP THE MACHINES!
Progressive Overload
One of the best strategies for maximizing your lean muscle building capability is the concept of progressive overload with your leg workouts. This means that you will accurately track your workouts from week to week and write down your weight and repetitions.
Say for example you did the barbell squat and you did 225 lbs. for 7 repetitions. The following workout you will note this before you start and you will make sure you push yourself to do 230 lbs. for 8 repetitions or 225 lbs. at 8 repetitions.
This lays the foundation to progressive overload and will assure that you are getting bigger and stronger legs. Aim to make a little progress every workout. You don’t have to make major jumps in numbers. Little increases of 5-10%, it will add up over time.
Changing it Up
Some advanced weight lifters may disagree but I’m going to include it anyway. Just like when you work out your biceps, chest or shoulders – your leg muscles need a change of pace ever so often, I’d say every 4-6 weeks..
Your body is really stubborn and will find any reason not to build itself to be bigger and stronger. Unfortunately for those that love to move some heavy ass weight, this means you have to give your muscles a de-load or simply change it up. The best thing that you can do to make sure your body never completely adjusts to the workouts you are placing on it is to change it up, especially if you are a natural athlete (No Knock on the enhanced, it’s just not a way of life I choose to follow).
This means that you are not only changing the exercises – but also your weight, repetition schemes and rest time between sets. This doesn’t mean that you should change your routine every week.
What it means is that after a few weeks, let’s say 4-6, of solid training if you notice progress slowing then maybe it’s time to try something new.
The overall strategy ultimately remains simple: lift heavy, hit the gym with intensity, aim to best your previous workouts in some way. Below is an example of a leg workout that has yet to disappoint any gym junkie it has been introduced to.
Leg Workout: Progressive Overload/Purgatory
The Best Leg Workout you will ever come across
The first 4 weeks is designed for progressive overload. Every leg workout you aim to try and increase poundage by 5-10%. If you are unable to increase the poundage that frequently, then every time you can complete the total number of work sets and reps, increase your weight by 5-10%.
Barbell Squat
Sets: 5
Reps: 5
Percentage: 75-85% of a training 1rm
Rest Time: 120 Seconds
Stiff Legged Deadlift
Sets: 4
Reps: 8-12
Rest Time: 90 Seconds
Single Leg Leg Press
Sets: 4
Reps: 12
Rest Time: 90 Seconds
Leg Extension
Sets: 5
Reps: 20
Rest Time: 60 seconds
Hamstring Curl Machine
Sets: 5
Reps: 20
Rest Time: 60 Seconds
Dumbbell Lunges
Sets: 3
Reps: 10
Rest: 90 seconds
Purgatory
Yes, this workout feels as bad as it sounds. While it does give your joints and ligaments a rest from the heavy pounding they have taken the previous 4 weeks. The Pump your legs will experience will provide more pain than anything you have felt in recent weeks. Good luck!!
Leg Extensions
Sets: 4
Reps: 75
Rest: 90 seconds
Pick a weight that is heavy enough for you to complete 25 reps. Complete the following:
20 reps – rest 10 seconds
18 reps – rest 10 seconds
15 reps – rest 10 seconds
12 reps – rest 10 seconds
10 reps – 1 set complete
Leg Press
Sets: 4
Reps: 25
Rest: 45 seconds
Smith Machine Squats (Yes, I said Smith Machine)
Sets: 4
Reps: 40
Rest: 90 seconds
Start with a 25-lb. plate on both sides of the bar. Perform the following
10 reps wide stance
20 reps single leg (10 each leg)
10 reps close stance
If you do this right, you should have an insane leg pump, nauseous, making life decisions. Let me know how you like the workout
There are literally hundreds of accessories and gadgets dedicated to cardio.
I get asked all the time to give my opinion on the best heart rate monitors, foam rollers, bottles, belts, headphones, etc…
I compiled a quick list of the 5 items I recommend for cardio sessions to friends, family, and gym junkiez I talk to all the time. These are necessary cardio accessories that you will never leave home without again.
It is a very high quality- cost effective set of Bluetooth earphones. This obviously means no wires between you and your phone. Wires are annoying, you can hear hisses when they move and do not give you control on things like track selection.
I have tried many brands including the popular Beats bluetooth earphones, but the Senso earphones win in terms of sound quality, battery life, ease of connection and sweat resistance.
They are very inexpensive and trust me when we say it will be the last set of earbuds you’ll ever buy.
You might be asking yourself “Do I really need a running belt?”, but that is the wrong question. What you should be asking yourself is “Where do I put my ID, house keys, pocket cash, phone, hotel card?”. You don’t know you need a FlipBelt until you try one.
Flipbelt is an elastic band that fits snug around your waist and has four longitudinal holes in the middle. You slide your things in, they don’t bounce up and down, don’t get lost and don’t bother you while you run.
Believe it or not it is the most sold running accessory on Amazon, where it has around 2,000 reviews with an average of 4.5 stars. It’s actually also perfect for hitting the gym and not having to store your things in a cubby or locker.
This is probably the best kept secret of the list.
For a very insignificant amount, this is the best present you can give to your running shoes.
The principle is simple: you remove the laces from your running shoes and replace them with the Lock Laces. Insert the endings in the locking mechanism, let a couple of inches of laces fall out and cut off the rest.
Now pull the locking mechanism until your feet fit snugly. That’s it.
The laces are now elastic – much more comfortable than any other laces you’ve ever tried – and to put them on and off you just have to release or lock the mechanism. No more tie-ing laces, forever!
I learned this secret while prepping for the Team Universe competition a couple of years ago and never looked back!!
Best Cardio Safety Lights: Apace Vision LED Safety Lights
Are you one of those runners that prefer the outdoors? Do you run early in the morning, or late at night? Well if you do, you have to have a set of light. Those runners vest are cool but they can be annoying at times. There is no reason to risk not being seen by traffic. It is such a danger that it is not worth taking, for any reason.
There are plenty of reflective or LED light solution, but this one is probably the best one I seen to date. A friend of mine from work who runs ½ marathons religiously put me on to this, so I’m sharing with you!!
Inexpensive, a pack includes:
– 2x safety lights
– 2x extra batteries
– 2x velcro straps
– 1x mini screwdriver
Put one on the front and one on the back, and you are ready to go!
Best Cardio Phone Armband: Annex Quad Lock Sports Armband
Do you run with your phone? Save your money. Don’t try ANY of the cheap running armbands you find. Don’t do it. I am saving you from irritation and wasting money. Before my arms grew to large (shameless plug….lol) I have tried every arm band on the market. All of them had proven worthless, until I found this one.
This system is made of two components:
1) A phone case (or a plastic piece that you stick on to your existing case if you don’t have a compatible phone out of the box) with the Quad Lock connector
2) The armband itself.
You click the case onto the armband and it’s on. Safely, sturdly and easily removable with a simple click.
The even better part is that you can get the same mechanism for your bike, and can safely mount your phone to your bike too. One click and you hop it on and off.
Trust me on this – this is the best armband ever made, others don’t even close.
This is just a quick list of options that will make your cardio life much easier. There are many accessories for runners. But with any of these 5 items, your cardio will simply be more enjoyable.
Do you use any of these? Are you using others that are not mentioned? Let me know in the comments
Many of you should remember these guys from childhood cartoons. If anyone was like me, you wanted to have a body just like one of them. Well, let me show you what Batman looks like in real life when he hits the gym. Remember this meme…
