Be careful if you are one to work out hard at the gym every single day of the week.
1. Imagine your output being measured in bytes. 2. Now imagine an average workout being equivalent to a song file (megabytes). 3. Now imagine a heavy workout being equivalent to a movie file (gigabytes).
If you were to download a movie, you’d have to wait a few hours and for a song file, maybe a minute or 2. If you were to overlap downloads, the quality of the speed decreases, right?
In exercise terms, make sure to give your body enough energy for output AND make sure not to compromise REST. It’s nice to hit the gym hard a lot because it shows gains in endurance, but it is necessary to give the body a break to shift into muscle building/repair. “Queuing your metabolic needs” will result in a less than efficient distribution of energy allotted for recovery and basic metabolic needs.
Now if all you’re doing is “downloading picture files (kilobytes)” all week, then go crazy… weirdo.
I haven’t posted frequently in awhile, but I did want to make sure you all have a blessed New Year’s celebration.
If you wanted any personal tips and advice on future workout exercises, nutrition, or any general health lifestyle changes, feel free to message me and I’ll be sure to provide you some feedback, as well as some scientific references for you to delve deeper on your own as you make progress. I won’t scam you with magazine/online articles, scout’s honor. Oh and let me know when I have grammar/spelling errors. I loathe those.
HAVING SAID THAT…
Here are some possible resolution suggestions for 2012 that you can add to your list:
*These are some generic resolutions that are fairly reasonable and not so demanding. You can adjust the amount of reps you do according to your level of fitness. These are simply suggestions to workout functional muscles: push/pull/traveling.
You can spread out the reps throughout the day (ex: 100 push-ups split to 10rep sets 10 times in 24hrs) Even if you have to do 1 or 2 reps at a time, make it a point to finish to develop WILL POWER. Again, adjust to fit your level of fitness.
Don’t be overzealous! You don’t want to compromise your health with a highly demanding resolution. Enjoy your resolution by gaining muscle strength and endurance while boosting confidence throughout the year. Don’t make it “work” otherwise you will fail.
Lastly, you can adjust your resolution to go from 10 pull-ups a day for 2 months, then 15 pull-ups a day for months 3 and 4, then 20 pull-ups a day, yada yada. Be reasonable and practical. These are merely petty fitness goals as you are all most likely already working out, RIGHT? Have fun and enjoy 2012!
I, myself, am adding the “Big Ass Fitties” resolution (50pull-ups/50push-ups a day) on top of my workouts. I intend on keeping it, too! I tried 100 pull-ups every day 2 years ago and only lasted half the year before getting sick, but it is possible! So good luck and just strive to be a better YOU next year. God bless and happy new year!
I always hear guys say, “I do sets of 10” and girls say, “I do sets of 20.” It’s a stereotype just like the one about girls shying away heavy weight to avoid “bulking up.”
Here’s a very basic breakdown of how to determine your workout rep plan:
Higher reps will tone/define your muscle
Lower reps will increase strength
Sets of 10 will maintain your muscle
Do the most weight you can according to the number of reps where you can do about 10-20%, of the total reps extra, but nothing more than that. (If you can do more, it’s too light)
I plan to increase my strength gains. Here’s what I do. Cycle from
5sets of 5reps (5x5);
5set of 3 (5x3); and
4sets, 1 set of 8reps, 2sets of 6reps and 1 last set of 4reps (4x8/6/6/4)
NOTE: Remember to adjust weights accordingly.
I want to tighten of my muscles. Here’s what I do.
4sets of 12-15reps (4x12-15);
"Burnouts" after all my LOW REP sets are done with a weight I can hit 12-15 times
NOTE: “Burning out” means to do as many reps as you can until your muscles fail.
I want to maintain my muscle. Here’s what I do.
2set of 10reps (2x10)
NOTE: Due to the low amount of sets, you can do an exercise 2-3 times a week without rest.
MAIN POINT -Men and women benefit from both low and high rep workouts. It’s all about what shape and what functionality you want your body to achieve. Don’t focus too much on what magazine or website articles tell you in their “celeb” workout plans. As long as you can look at your body and see what needs work, pick and choose the associated exercises and apply these simple rep rules. Otherwise you’re just wasting your time doing someone else’s workout.
FINAL NOTE: Remember to eat well and make sure you understand what each exercise targets. Use the concept of reps/sets and modify it for your body. Sometimes it’s just genetics!
You ever notice that some people are just “naturally” thin and some are “naturally” hella fat? Pues…
Maybe you’re an ECTOMORPH?
Thin frame, long limbs and lean muscle mass
Hard to gain/keep muscle aka “HARDGAINER”
Flat chest and small shoulders
Maybe you’re a MESOMORPH?
Broad shoulders, well-defined aka “hard body”
Strong and Athletic
Gain or lose muscle/fat fairly reasonably
Maybe you’re an ENDOMORPH?
Larger frame, wide-waisted aka “stocky”
Stronger lower body
Gain muscle/fat easily
Or maybe you’re a combination of 2 kinds? Regardless, keep the terms in mind when addressing future workout plans. And btw, these pictures and descriptions are very exaggerated, but I’m sure you can honestly associate with at least one if not two somatotypes.
Tired of running a 13 minute slow-ass mile? Then try this:
"When you run, set a goal for a specific time you want to finish the distance you plan to run."
EXAMPLE: For instance, I run a mile (~1600meters) in 6-7minutes.
*NOTE: It may be easier to run on a track to monitor the distance you’ve ran in any given time, but having a device that does it for you will suffice.
I choose to keep a pace of 6-7minute miles when running for long distances. For this example I’ll use 6 minutes as standard. In order to practice this, I practiced running at the target pace associated with the ratio of distance to time. WHAT DOES THIS MEAN? It means, I practice running a QUARTER-MILE (400m) in 90 seconds. Yes, the math is correct. Run the 400meters until you can keep the pace at least under 90 seconds.
Once you accomplished that, practice the same way for a HALF-MILE (800m) in 3 minutes, then 3/4-Mile (1200m) in 4.5 minutes and eventually the whole 1600meters in 6 minutes.
After mastering your one mile pace, you can begin running several miles to build endurance. Remember not to move on until you can keep the pace at each interval.
*NOTE: Be sure to adjust your pace for yourself( i.e. 8-9 minute mile)
The reason why it is important to keep time is because it determines your pace and creates a consistent pace, one you can adjust and keep track of. It will force you to become efficient in movement and, thus, improve running form and engage your complete stride (maximizing leg utilization). It will also help build running confidence and stronger will. Don’t simply just go out and run, hoping you’ll get used to it. Be smart. Have a plan. Enjoy running!
If you have a bad attitude, you will NEVER get results. Learn how to take criticism without being overly sensitive. If you are overweight, accept it and address it. If you lack strength, accept it and address it. Do not sulk and victimize yourself for a circumstance that you are responsible for. The more you make excuses, the more “chanceys” you’re going to ask for and that is why, if you have a bad attitude, you will NEVER get results. So get over yourself and shut up and do work!
(About half of you will take initiative to make the change and the other half will get mad and sulk. The difference is, the first half will get results, and the latter half will still be stuck at the cusp of choosing to be sensitive and deciding to make the change. Let’s hope you all get it in the first try and be winners and not losers!)
Do not think of exercise as a task or a program because there is no one common goal for everyone who does it.
Instead, you become an artist, sculpting your body in fine detail, arriving at numerous destinations that are seldom permanent. You are a work of art whether you are fit, fat, buff, skinny, symmetrical, asymmetrical. It is up to you to put in the work as your efforts will reflect on the outward appearance.
Art is never a chore. Enjoy the process. Whatever you do, do work, son.
You’re going to want to favorite or bookmark this post
There are 3 things you need to consider when adjusting what you take in for ENERGY every day:
Basal Metabolic Rate (BMR) - The energy needed to keep basic body functions working such as your heart beating and your lungs breathing.
Thermic Effect of Food (TEF) - The energy needed for digestion of food
Activity - The energy needed to accomodate for any daily activity such as work, how much walking you do, or if you go to the gym.
Here is a basic formula to find out how much calories you need every day according to your OWN personal situation.
[BMR + Activity + TEF = x kcal/day]
-To keep BMR simple, use the relationship of body surface area to BMR based on body weight and gender. (Keep in mind, 2.2lbs=1kg)
Males: 1kcal/kg body weight per hour Females: 0.9kcal/kg body weight per hour
[BMR = Gender rate x Weight in kg x hrs in a day]
-To find Activity, find the percentage of BMR according to the level of stress
Sedentary: 30% - cubicle or non physical desk job, exercise 2-3x/week Light: 50% - walk or bike frequently to school, work requires frequent moving Moderate: 70% - exercise 4-5x/week, mostly on feet for work Strenuous: 100% - professional athlete, landscaping job, vigorous work! (NOT YOU)
[ACTIVITY = Level of activity x BMR]
-Fat and carbs take 5% for processing in digestion, so we take 5% of the total kcals from ACTIVITY and BMR to find the kcals in TEF
1440kcal/day + 1008kcal/day + 122.4kcal/day = 2570.4 calories a day!
*If this man wanted to lose ONE POUND in ONE WEEK, he would subtract 500kcal from the Total calories per day. Conversely, if he wanted to gain ONE POUND in ONE WEEK, he would add 500kcal to the Total calories per day. (3500kcal = 1lb fat)
-I know this is a longer post, but it will help you adjust your energy requirements and maintain a healthy lifestyle when deciding to alter your weight.
Any questions? Please ask! I know this can get confusing.
If you need a new workout to challenge yourself and keep your body guessing and your mind thinking, try the Deck of Cards workout
The Prep -Remove instruction and Joker cards -Assign one exercise for black cards and another for red cards -Shuffle the deck well and place deck face down -If using weights, use a weight you can knock out 20 reps (+/-2reps) with solid form
The Workout -Flip one card at a time and do the exercise according to card color -The number of the card is how many reps of that exercise you do -Face cards and Ace’s are considered 10 -Immediately flip a new card after all reps from the last card are completed -Absolutely NO REST until the entire 52 cards are done
The Example -Black Cards=Pushups, Red Cards=Crunches (Best to assign isolated muscles) -TOTAL REPS=188 Pushups, 188 Crunches & ZERO REST
The Point -HIIT (High intensity Interval Training) -Muscle confusion (Different workout every time by shuffling the deck) -Endurance/Stamina Training
TRY IT! And please let me know how your experience went! I use this as a burnout workout, burning out the main muscle I focused on that day, but it can be used as a primary workout. If it gets easy, shuffle up and do another set! Please do not underestimate! If you start to feel dizzy, go ahead and take that break, but understand you are diminishing the positive effects of the workout. Safety first, kids! Good luck!
I totally agree with your opinion on women/weightlifting, but the girls form in that picture is awful! her back is so so arched, it makes my spine hurt just looking at it. activate your core girl! get your pilates on!
Yeah I agree. Might’ve been a little too much for her. She’s pretty petite! AND knocking out at least 135lbs. Every time I look at the picture, I arch my back too!
This post is for those who are OBSESSED with losing weight.
Whenever you lose a fairly significant amount of weight in a short period, understand that much of it is due to water. When you gain weight after exercising consistently, it may be due to any strength training as muscle weight.
3500 calories = 1 lb fat
STOP! I know what you’re thinking. DO NOT attempt to lose 1lb in a day. Instead, exercise for about 30-60min daily for one week.
[~500cal burned/day ][7days/week][1lb fat/3,500cal]1lb fat/week and yes 500x7=3,500
The Point: Don’t focus on losing weight INSTANTLY or else you’ll pull your hair out. Concentrate on other goals such as increasing endurance and strength. Run a mile under 7 minutes. Be able to knock out 25 pull ups easy.
Kick Vanity to the curb and strive to discover your potential.
Not allowing these things in a gym is like prohibiting use of spices in a kitchen. Once you excel and become more advanced, of course the inevitable happens.
With that said, here are some rules:
1. If you are not pushing serious weight, don’t be that guy who over-grunts. If you get looks, it’s not because people are impressed. It is because you just became that guy and the sight of your weight indicates so.
2. Repeat this logic replacing grunting with slamming weights
You want to be aware of your “Weight-to-grunt/slam Ratio.” If you’re not at least 1, you best check yourself. Don’t wait for the (eyebrow raise) “that’s it?” look. Suck it up and do work!
"I don’t lift so heavy because I don’t want to get BIG."
The point: Your body builds with what you give it.
If you overeat, you tend to gain weight, correct? If you starve yourself, you lose weight (in an unhealthy way), correct?
So if you eat decently healthy according to a person who weighs around 140 lbs, then you will stay around 140 lbs. So if you work out and STILL EAT THE SAME WAY CONSISTENTLY, certain things could happen:
-You could lose weight from burning calories, thus, altering the total amount of calories taken in -You could gain weight (maybe a pound in a week or two) in muscle by doing work and pumping iron (also at the same time lose more than a pound from calories burned) -You might stay the same weight, but look more toned and/or feel healthier and stronger
To put simply, if you don’t wanna get too “big” then watch how much you eat.
Thanks for the clarification on supination / pronation of the feet! Awesome blog! I'm learning all this under ACE, and I'm glad there's somewhere I can refer to online :-)
Whoa forgot to respond to this. No problemo. I’m glad you’re trying many new things in fitness to stay healthy. Once you know the basics and sciences, a lot of the battle is guess and check to see what works for YOU.
All the women I talk to seem to agree with the same argument:
"I don’t like to lift weights because I don’t want to get too big."
Weight lifting will help shape the body and tone muscles, making them more dense. Neglecting to do so and focusing solely on cardio will leave you thinner, maybe, but flabby. If the weights seem too light, don’t be afraid to push more.
The only thing I will say is, if you’ve never really lifted weights, the weights you would use to start weight training would be too light to make you “buff.”
The reason why guys bulk up is because they lift weight at a higher ratio according to their body weight and they eat a lot more.
If you’re not yet convinced, take your left hand and reach around your right arm and squeeze your right tricep. Squishy, right? I rest my case.
RE: What kind of fitness/health goals do you have for yourselves? What kind of body type do you wish to have? What celebrity body best fits such body type?
1. I want to train for something like this (& find someone to do it with!): http://fittingwheels.tumblr.com/post/1436045889/this-is-really-beautiful
2 & 3. Because we seem to have a similar body shape, I hope to one day have a bod' like Shakira ;)
Dear Jim Rat,
I just started following you, and have already learned so many insightful things about breathing!
That was a truly beautiful performance. Subtle yet tremendous strength from those two. Many people train to function according to their own body weight, but these two move as if they are one. Simply wonderful!
I would suggest mastering your own body weight as an initial requirement before any strength training to be able to withstand tension in a cool, composed and controlled manner. Yoga is definitely something worth investing time in.
Shakira is “foine!” One of my good friends asked the question “how do I get a dancer body?” which I replied, “you dance!” Shakira has mad belly dancing skills and a strong frame. So the mix of full body resistance training and dancing will be a good start.
It was nice to hear from you. I wish you none, but success. Hope I can be some help in the process.
I’d like to get to know some of my followers. What kind of fitness/health goals do you have for yourselves? What kind of body type do you wish to have? What celebrity body best fits such body type? Leave me a message in my ASK box!
Do you have a friend that likes to be super productive at the gym? He picks up a random weight and works out a new muscle in between sets because he doesn’t want to be stagnant? Do you find yourself at the gym EVERY day? All I have to say is, “take it easy, bro.”
Keep this in mind -Adrenaline gives you the drive to work more than your body can normally handle -Adrenaline wears off and you’ll feel the pain later -Muscles degrade to be repaired into stronger and more efficient muscles -Rest so that the energy from food can be used to repair muscle instead of supplying the body during more exercise
Rest according to body type -Bodybuilder: 2 hard workout days, rest the 3rd day -All-around: 5 moderate workout days, rest 2 consecutive days -Fat ass: Rest all the time
Exceptions -Supersetters, but they still REST after each superset
*Superset: a cycle of 2 or more exercises done consecutively without rest
-Light cardio can be done daily for 30 minutes
The Point I’m sure you are capable of doing extraordinary things with your body, but don’t go to the gym to show what you can do. Go workout so you can strengthen your body for those actual situations you may need to use it. Do work, but take it easy, bro.
Here’s a quick exercise you can do during runs to help you last longer without cramping up:
1. Breathe in and out as you normally would for 10-15 seconds
2. Transition into 3-5 slower deep breaths, slow in both inhalation and exhalation
3. Transition into 10-15 quick breaths, breathing in and out once for every stride taken
DEFINE: Stride - The distance traveled from two consecutive steps from both legs
4. Transition back to STEP 1 and repeat for the entire run
What this is does
- When running for longer periods of time, breathing the same way consistently, oxygen levels tend to deplete. This interval breathing does three things:
1. Slower deeper breaths allow you to release carbon dioxide out of your system and take in a copious amount of NEW oxygen. Breathing normally for long periods of exertion causes cycling of old oxygen and is not deep enough for efficient gas exchange.
2. Quick breaths engage the lungs and increase the rate of gas exchange so the lungs work harder. Running demands more oxygen so it is necessary to put the lungs in a state to work just as hard.
3. Interval breathing acts as a self-hypnosis to trigger different parts of the brain to diffuse focus on the stress of exercising. In a sense, you forget about the pain and lose the anticipation of fatigue.
-This technique also works for any other endurance exercise. The point is to remember that you can only do as much work as your lungs can so work them out too!
One of the most important things to remember in any exercise is to BREATHE!
It is something so simple, yet many people fail to do so. Most people tend to hold their breath during reps or try to maintain normal breathing throughout the workout.
Why you shouldn’t do this -Holding your breath cuts off the intake of oxygen which creates a more concentrated carbon dioxide environment in the blood stream causing muscle fatigue and dizziness. -Those who hold their breath tend to RUSH and make JERKY movements which can lead to pulled muscles. -Breathing out in a controlled manner makes the body’s core tighten and, thus, stabilize during general body motions and increased weight resistence training. -Nonchalant breathing works for sedentary situations, but working out increases oxygen needs, demanding an increased oxygen consumption, ergo, deeper and/or higher rates of breathing.
PRACTICE THIS -Round your lips as if you were to drink from a straw. -Breathe in and blow out strongly, but at a controlled rate until you run out of air in your lungs. -Now breathe in and blow out strongly again, but in pulses like a pregnant woman in labor, until you exhaust the air in your lungs.
Why the hell should I do that? -Blow out strongly to engage your abs for stability during each rep of an exercise (i.e sit-ups, bench press, squat) -Begin pulse breaths which serve as BURSTS of energy during exceptionally difficult reps (i.e. last reps or heavier sets)
The POINT -In every workout, you workout your lungs because as your body goes through more strain, your lungs will have to work harder to meet its demands. So even though the workout seems easy, BREATHE. And if the workout seems that easy, do more work, son!
This is probably one of the best vids online to show decline sit-ups. Forget about the barbell and look at his form. Decline sit-ups keep the body in an angle where gravity can act the most effectively on the body. Use this as a primary CORE exercise as it engages the entire abdominal.
How to do it: 1. Remove barbell, if it’s present, so you don’t hit your head as you sit up. (You can find some decline benches without a rack) 2. Relax without flexing with the back of your head touching the bench (1:43) This is your ZERO point. 3. Instead of holding weight, cross arms with hands on opposite shoulders, elbows tight to the body 4. Blow out air in an abrupt, but controlled manner to tighten your abs as you sit up and simultaneously flexing your knee as if you’re trying to bring them to your chest. 5. Come up to touch elbows thighs and finish the rep by ALWAYS touching the head back to the bench and DISENGAGING the abs by relaxing before the next rep.
What NOT to do: - NEVER throw your head and chest forward to initiate the sit-up as it causes neck and back pain and the momentum negates any abdominal work for the first few degrees of motion which compromises the efficiency of the exercise -NEVER hold your breath as it causes light-headedness and dizziness -Don’t put your hands behind your head with elbows out as it transfers the center of gravity over your neck instead of the solar plexus (cusp between chest and abdominal) -Don’t do half sit-ups! Always come up and finish in a relaxed state
*To add weight, secure a dumbell (NOT barbell like in the vid) to the solar plexus by crossing arms and gripping the ends of the weight. The same rules apply.
The oblique is the muscle on the sides of the trunk that functions to stabilize the body during lateral movements of the torso. To do an oblique sit-up, follow majority of the rules of decline sit-ups:
How to do it: 1. Repeat steps 1 & 2 of Decline Sit-ups 2. Rotate your torso 45 degrees to the right (see picture above) and sit up while staying completely turned to the side until coming back down (shoulder touches bench) then relax with the back of the head touching the bench for one rep. 3. Alternate right and left rotations each rep
What NOT to do: -NEVER break the 45 degree rotation until the rep is completely finished -Don’t use weight as it puts you at risk for a hernia (REMEMBER obliques are stabilizers and NOT muscles meant to push weight)
15-25reps of Decline followed immediately by 10reps TOTAL of alternating oblique sit-ups (5reps each side) —3 sets of this cycle before, halfway through, and at the end of a workout
*If you don’t have access to a decline bench you can do this on the ground.. better than nothing.
I am assuming you are asking how to gain weight in muscle. There is a good formula for weight management according to eating habits incorporating your body’s metabolic energy needs and activity. I will post on that soon. But a good short answer is to increase your caloric intake while maintaining the same ratio of protein:carbs:fats:calories. If you want to increase in lean muscle mass, take in one gram of protein per pound of your weight ex: 170g protein=170lbs and if you want to gain 10 more pounds; 180lbs=180g protein.
Rule of thumb: ALWAYS EAT AFTER A WORKOUT. NEVER STARVE AFTER A WORKOUT
After working out, your body will be in a catabolic state, which means your muscles start to break down for energy. To reverse this process, simply eat within 30 minutes post-workout to provide energy for recovery. Failing to eat will allow muscle degradation, meaning inefficient muscle gain and soreness.
Why people don’t do it: -“I worked out so hard! I don’t wanna gain the calories back!” …silly
NOTE: -For muscle maintenance, take in 20g of protein (an average amount that can be effectively absorbed and not wasted) in the form of a shake or lean meat -Take in light disaccharides 30 minutes before your whey shake for more muscle gain (simple carbs will generate an insulin spike, increasing absorption rate) -Easiest post-workout meal: protein shake, gatorade/powerade -Stay away from complex carbs, post-workout, as they take more time to digest
V-ups and pikes are a combination of sit-ups and lying leg raises
*Notice the “V” formation
*Divers have a pike formation which is a tighter version of this motion. Perform like a V-up with more flexibility.
Decline sit-ups are sit-ups on a decline bench or any platform that allows a negative angle so the force of gravity is better applied at all positions of the sit-up
*Just remember full range of motion. Do these with arms across your chest, touching shoulders. At this angle, your arms centralize over your abs instead of moving the center of gravity closer to your chest. Plus it’ll prepare your form for possible weight.
REMEMBER: -Flex your muscles to prevent jerking movements. CONTROL is key. -You may feel strain on your hip flexor muscles, which will subside overtime.
Have you ever flexed just one part of your abdominal muscle with the other parts unflexed? No? This is because they work TOGETHER to protect your organs and stabilize your body in the upright position. Here is some insight for you if you have a hard time getting definition out of your tummy. The best way to efficiently work out your abs is:
work out both upper and lower abdominals simultaneously
Why this works: -Engaging the entire muscle will improve general abdominal strength and promotes even recovery. -Full range of motion allows the muscle to contract and stretch for increased flexibility and engages supporting stabilizer muscles involved in proper posture. Stretching your abs also allows for better circulation and prevents bulky “protruding” abs.
Why people don’t do this: -Stretching out the abs gives an uneasy feeling, which is more severe if you are not used to applying full range of motion. -It’s harder
Try these: -V-ups/pike-ups -Decline situps
Above and beyond: -Apply the same concept to your oblique muscles -Exercise your lower back with back extension, etc… -Planks are your new friends
NOTE: -Abs are NOT meant to push weight, but support your core/trunk. Refrain from movements contradicting this statement, unless you are a cosmetic lifter. -Don’t use momentum. Flex your abs before every movement to prevent poor form and neck whiplash -Establish body weight control. Refrain from adding weight to core workouts if you are untrained and inexperienced. There is high risk in back problems and herniated discs.
So I am sure a good diet is needed in order to gain a desirable body (of course including fitness). I am curious, if I didn't have a not so nutritious meal plan consistently throughout the week, but I am working out at least an hour a day. Would that be a good thing or a bad thing? In terms of being generally fit. I don't go out and check out how many calories I eat, I just eat whatever my mom cooks for me everyday (which seem like really high fatty foods). So would this kind of diet make it harder for me to be fit? Or if I just keep on doing my daily workouts, will I be fine?
Thank you for the question. Here is a general explanation on working out with bad eating habits
Good news: If you lift weights, you’ll increases strength.
Bad news: A poor quality diet=poor quality muscles as it will not supply your body with the proper nutrition for recovery. Overeating can also result in fat gains due to unused energy.
Try some of these: -In a respectful manner, request your mom to buy better quality ingredients and snacks -Limit your intake of unnecessary foods
NOTE: -Eating and exercise go hand in hand and they should never compete in an arms race. It will never last. -Eat according to how much energy you need in the next hour or two. If you workout after lunch, your relatively biggest meal should be lunch. -Eat mini meals or snacks every few hours to prevent overeating
* RULE OF THUMB * Never disrespect a mother’s cooking!
-Thank you for the question. Bones rarely are significantly bigger than the average person. “Big boned” is a term lazy people use to justify their laziness. Every body is different. Just continue to work your upper body like I said. Don’t try to overwork yourself thinking you’ll get better results. You might hurt yourself. More upper body weight resistance and more stamina training for your legs. And make sure you eat and sleep well for recovery.
If you eat right, exercise daily, and treat your body well, you are capable of achieving great things with your body. If you take care of your body, your body will take care of you. Be patient and smart. Too many people think about appearance before health.
So you’re losing weight, but you want thinner calves and tighter glutes. So what do you do?
ANSWER: Upper body weight training and less leg and glute weight training.
Why it works: Gaining muscle in your upper body and upper limbs will create a nutritional demand in those regions. During recovery, nutrients are allocated based on which muscles need recovery. The transition to leg/glute cardio (running/biking) will increase stamina during muscle atrophy, the degradation of muscle. Don’t be alarmed, the muscle breaks down to be rebuilt into a more efficient muscle, losing mass, which is what you want, while improving function.
The Problem: Most girls have the issue of “I don’t want to get too buff.” Some guys may feel the same. This leads to a general focus on leg and core workouts.
Note: -It is important to balance your body by exercising the whole body and not picking and choosing parts you want to show off. -Do NOT neglect working your butt and legs, but merely incorporate them in your cardio
If you are wondering why I have yet to post on specific workouts it is because it is important to understand basics to build a foundation before stepping foot in the gym. Remember this rule:
NEVER WORKOUT WITHOUT A PLAN OR A GOAL
..otherwise you are just wasting my time… I mean, your time. Know terminology, know proper form, know how to eat, know your body, but most of all, know that you are making this fit your life and NOT making it your life.
Be patient with results. They will come. That’s what she said.