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I love doing deadlifts. This exercise is by far my favorite and it burns fat! Deadlifts utilize your whole body and do not target only one certain muscle group. Making them a killer workout, but also a super fat burner. I usually deadlift about twice a week. Sometimes 3 times if I am not too sore. In the beginning of the week my deadlift routine consists of 5 sets of 20 reps at a comfortable weight. My main focus with this exercise is to feel the burn and make sure my form is superb. 100 reps of deadlifts = wheelchair. Later in the week I go heavy with deadlifts. My heavy deadlift routine consists of, 2 sets 10 reps at 50% 1rm, 2 sets 8 reps at 70% 1rm, 1 set 4 reps at 80% 1rm, 1 set 1 rep at 90% 1rm, 1 set 1 rep at 1rm. I do 7 sets in order for my body to be warmed up by the time I go for my 1 rep max. Try these workouts out next time you do deadlifts!
I have only met a few people that actually like to squat, and the ones that do have huge legs. You must embrace the soreness and squat, squat, squat. When I say squat, I do not mean loading the bar up with 400lbs and moving your knees 2 inches. The only way to squat is touching your ass to your heals, other known as ass to the grass. I get it, you aren’t that flexible. To start off, go lighter and as deep as possible and just sit there. Be comfortable and let it stretch. You have to start somewhere, so leave your ego at the door. Squats burn fat and add mass, they are a must in every leg workout! My routine is as follows, 1 set of stretch hold with comfortable weight, 2 sets 6 reps at 50% 1rm, 2 sets 6 reps 70% 1rm, 2 sets 4 reps 80% 1rm.
3. WALKING LUNGES
My favorite leg day finisher. I try to go as heavy as possible but I make sure my form is excellent. Good form with this exercise is the key to building those quads. If you can master good form and go heavy, not only are you going to burn fat but also gain mass and have shredded legs. My workout for walking lunges consists of, 4 sets walking lunge to 20ft and back alternating each leg as I lunge.
There are many different ways to do this exercise. You can do supported rows on the machine, dumbbell rows, cable rows, bodyweight rows, barbell rows, just to name a few. My favorite type of row exercise is supported rows on the machine. This machine forces you to only use your back muscles and does not allow you to cheat by supporting your chest. You are able to extend, pull and squeeze without any movement hindered, and you are in a comfortable position. I have noticed that when I make this workout the main attraction when I am training my back, I see the most results. Not only muscle gain, but also in fat burn. For this exercise, I make sure I am in control of the weight as I lower the bar, when I bring the bar up I make sure to hold for a second or two and squeeze.
5 sets 6 reps adding more weight each time.
The most common but effective workout you can do. Look around, I am sure you can find something near you that you would be able to hang from and do a pull up. To perform this exercise you do not need any weights, machines, just your body and something to hang from. Whenever I train my back, I always incorporate pull ups. When I do pullups I do 6 sets of ten. 2 sets wide grip, 2 sets close grip, 2 sets underhand grip.