Everybody wants that toned physique! The type of body you see in the movies when those actors have that perfect beach body. Many people think that endless amounts of cardio will get them that body, when in reality it is achieved through the correct programming of both lifting and the right kind of cardio.
Lifting weights (heavy or light) helps to tone the body by allowing your muscles to show through any fat you may have. This presents a more balanced physique, resulting in the appearance of less overall body fat.
Lifting weights also gets the metabolism firing! This means you get to eat more food AND burn more fat throughout the day!
HIIT cardio is another way to speed up the metabolism. While this may last a shorter time frame than the benefits of weight lifting, it is extremely effective at targeting body fat specifically
Great job to Edgar, Mabel, and Edwin for the most check-ins from Nov 5 - Nov 11th!
❗️Remember, for every check-in, you’ll be entered into a raffle for prizes during our X-Mas Party. Open gym also counts❗️
Jumping for gains!
Improve those fast-twitch muscle fibers by including box jumps (or other kinds of jumps) in your training.
The higher/further you jump the more muscle you activate.
Be sure to maximize rest periods, as explosive movements like jumping are quite demanding.
As with anything else, make sure to follow some form of progressive overload (i.e. increase reps, distance, height, weight or decrease rest periods from week to week to ensure you are making gains).
While presses are a great way to target your chest, another way to target the pec muscles is through a flye motion. The chest muscle is actually shaped in a pattern that moves in a flye direction, and with that makes the flyes a great isolation exercise to really work that muscle. .
Cables force constant tension to be applied to the chest while performing this motion, causing the muscle to work harder to perform the action. .
To perform this exercise, set the cables about shoulder height or slightly lower. Grab each handle and step forward so some tension is on the cables. Flye your arms forward as if you're hugging the air in front of you. Control the weight coming back and repeat for the desired number of reps.
You see me working and you see me eating! You’ve seen me cut for a competition and you’ve seen me bulk up. If I can do it, you can do it but it takes discipline and consistency. You don’t have 100% control of many things in life but you have 100% control of everything you eat/drink. Control the controllable and get the results you want!
In honor of Stan Lee the creator of all the Marvel super hero’s, be your own hero!
Arm workout from yesterday 💪🏼 videos are so much better when I don’t have to record them myself lolol
Incline Dumbbell Curls: 3 x 20
One Arm Overhead Dumbbell Extensions: 3 x 20
Straight Bar Cable Curls: 15, 20, 25, 30
One Arm Triceps Pushdowns: 12, 15, 20, 25
Straight Bar Curls: 100 total reps
Skull Crushers: 100 total reps
Crossbody Hammer Curls: 3 x 12
CARDIO: deadmill sprints: 8 rounds, 20 seconds each, 30 second rest between each.
Today breakfast and lunch totalling 3167 calories!
Broken down into
50g of oats
200g 0% Greek yoghurt
60g of mixed nuts and fruit
150g of pasta
240g of marinated chicken
Marinate is 0% fat and sugars
75g of stir in tomato sauce
2 x @rcr_nutrition mass gainers
30g of walnuts
30g of dried apricots!
The vast majority of this is super clean with a few fats here and there, which means I’m able to maintain a lean bulk so coming to cutting the process of dropping the fat won’t be such a tall order!
Best time of day to workout/do cardio? Does it matter?
Click the link in my bio to join the Facebook group where I answer that question
Feel free to send me a DM as well! Happy to answer any questions!