Posted in: Uncategorized. Tagged: Blog, cheatmeal, Diet, dietplan, fatburner, FintnessJourney, fitness, goals, Gym, hardwork, inspiration, inspired, lift, Motivation, nutrition, Personaltrainer, poll, results, selfmotivated, staymotivated, survey, Tips, training, vote, weights, workout, workouts, wraps. Leave a comment
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.
I am not sure why there is a craze with wrapping your body in weight loss wraps. The wraps are said to take inches off your waist or wherever you choose to wrap yourself with them. If you had any common sense, any at all, you would know that there is no such thing as losing weight with a damn wrap. Whoever came up with this is a genius. They have marketed the product well enough to have made great amounts of money because they targeted Americas laziness. Instead of dieting and working hard in the gym, many people resort to a shrink wrap type method to maybe lose a couple inches off their waist, legs, or arms. This method is very dangerous, as it causes severe dehydration and lack of circulation. Yes there has been results that show wraps work, but the results only last for a couple days. The wraps only work for a couple of days because your body replenishes your water levels back to norm. The same concept applies to when boxers or mma fighters prepare to make weight cuts. They lose water weight in order to weigh in at low weight. When they actually fight, most are 10 pounds heavier than the day before at the weigh ins.
If you are going to spend 100- 200$ on a wrap, think again. You are wasting your time, money, and could potentially hurt yourself. If you want to spend 200$ on a weight loss method and actually keep off the weight, hire a personal trainer!
The Seattle Times interviewed a promoter of the weight loss wraps, and she explained that all wrap results just like going in and getting a spray tan, the results are temporary. Most spray tans cost 20 – 40 $ and last several weeks, not 200 $ and health risks for results that normally last only one day. These harmful wraps drive me crazy, as you can tell! The reason why the wraps bother me so much is because truly care about the health of the public. Hopefully I can provide some information about these wraps before you waste your money and maybe hurt yourself.
In conclusion, the idea of wrapping your body to lose weight sounds great. Who wouldn’t want to wrap themselves with a product filled with nutrients designed to take inches off your waist and other areas you select to wrap yourself. Many people are sucked in by this lie, and that is why these companies make money. Do you think these companies really care about your health? Hell no! They only care about the next trip they are going to take on their private jet. Wake up and realize weight loss comes from hard work in the gym and a strong diet. Quit being lazy, and stop trying to do things the easy way. If you do not agree, or have an opinion about the waste loss wraps write a comment! I would love to hear what everyone’s opinion is on the subject.
As a personal trainer, I hear it all the time. Clients, random people on social media, friends, you name it. Every person that trains, has gone without seeing results for period of time or have hit a plateau.
Is this a bad thing? The fact that you noticed, shows that you care, and you have been putting in the effort to expect results. Just because you are not seeing results, does not mean that you are not progressing. It is very hard to stay motivated in the gym and with your diet plan if you feel as if you aren’t progressing. I always make sure to take pictures every two weeks and compare to weeks previous. Every two weeks you should see noticeable progress if you are staying to true to your nutrition plan and working hard in the gym. I also use the pictures for the opposite, to show myself I need to stop eating so many cookies. 🙂
Plateaus aren’t very different from not seeing results. The most common plateau I have seen is being stuck at 225 and cannot hit for a one rep max. Being in a plateau can be everything from stuck on certain one rep max, stuck on a certain weight in rep ranges, or even on the scale. I believe that plateaus are 50/50 mental, and your body telling you that it is bored. What does the guy at the gym do when he wants to hit 225? You can spot him at every gym, he’s the guy that you see benching every other day. Mix it up. If you find your self struggling at certain weight, switch up the workouts, switch up reps, switch up the number of sets. Doing the same thing over and over and expecting different results is the definition of insanity.
I am very knowledgeable about nutrition as well as training. I also know my body very well, and how it reacts to certain things. Even so, I still struggle with seeing results at times. It is very hard to stay motivated at times and I understand, at the same time there is only one way to get results. Stay motivated and stay hungry!
Side note: I do offer training and diet plans. I also will answer any questions that you have for me. I am here to help you stay motivated and get results!