Workout #1 S#5 "Back/Biceps"

Workout #2             
(sequence #5)

Back/Biceps

 

*SUPERSETS* *3x ea. ~ 10-12 reps ~ 60-90 sec.rest periods* 

Moderate-Heavy 

1.Lat Pulldowns (back) ~      (SuperSets)

Standing Bicep Cable Curls ~ 

2.One-Arm Dumbbell Rows ~ (SuperSets)

Close-grip EZ-bar Curls ~

4.V-Bar Front Lat Pulldown ~ (SuperSets)

Preacher Bicep Curls ~

5.Standing Straight-Arm Lat Pulldowns ~ (SuperSet)

Incline Hammer Bicep Curls ~

Let the BEAST Out! "TRAIN HARD"

#1 Wide-Grip Pulldown Behind the Neck

#2 Standing Biceps Cable Curl

#3 One-Arm Dumbbell Row

#4 Close-Grip Ez Bar Curl

#5 V-bar Front Lat Pulldown

#6 Preacher Curls

#7 Straight-Arm Lat Pulldown

 

#8 Incline Hammer Bicep Curls

 

"The Secret is Timing"

You know what they say: Timing is everything. Well, your daily meal agenda is no different. I suggest you eat a nutritious, satisfying breakfast within one hour of rising, and three hours later eat your first snack. Lunch comes about three hours after your morning snack, and three hours after lunch, eat your afternoon snack, followed by dinner – you guessed it – three hours later. Before you go to bed, eat your last snack. I recommend drinking whey protein shakes for your thrice-daily snacks and eating 3-5 ounces of protein and 2-4 cups of veggies or fruit during mealtimes.

Why is eating every three hours so powerful in helping you restore lean muscle tissue? In a nutshell, it will help you do three vital things: reduce your cortisol hormone levels, which contribute to belly bulge; keep your metabolism elevated so you stay energized and continue to burn fat; and help control your appetite so you don’t overeat. This is such a vital secret. I promise you will see dramatic results!

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Workout #1 S#5 "Shoulders/Triceps"

Workout #1             
(sequence #5)

Shoulders/Triceps

 

*Single Exercise* *3x ea. ~ 10-12 reps ~ 60-90 sec.rest periods* 

Moderate-Heavy

1. Military Press ~
2. Seated Side Lateral Raises (Rear Delts) ~
3. Lying Close-grip Tricep Extension w/EZ bar (Skull Crushers)~
4. Tricep Push downs w/V-bar ~
5. Cable Up-right Rows ~
6. Seated Dumbbell Shoulder Press~
7. Seated Dumbbell Tricep ~
 

#1 Seated Barbell Military Press

#2 Seated Bent-Over Rear Delt Raises 

#3 Lying Tricep Extentions (Skull Crushers)

 

#4 Tricep Pushdowns

#5 Cable Up-right Rows

 

#6 Seated Dumbbell Shoulder Press

#7 Seated Dumbbell Tricep Press

 

 

Fitness Myths Exposed #10 "A sports drink is a workout must have"

Fitness Myth #10: A sports drink is a workout must-have. Staying hydrated during a workout is important, but unless you’ll be sweating it out for 90 minutes or more, don’t drink anything but water.The body’s not working so hard that it’ll run out of electrolytes or glucose, so a sports drink will only add unnecessary calories to your diet.But go for a sports drink with longer workouts: Its electrolytes help you sweat more efficiently so you retain precious water.

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Fitness Myths Exposed #9 "Exercise doesn't help shed pounds, so why bother?"

Fitness Myth #9: Exercise doesn’t help shed pounds, so why bother?  Most of us want to drop a few pounds, but weight loss shouldn’t be the only reason to get moving. In fact, if you stopped focusing on the scale and how your body looks, you might notice that exercise makes you feel better.A regular dose of cardio, strength-training, flexibility and balance exercises fights stress and improves brain and nervous system function. Working out isn't and shouldn't be just about weight-loss, it's about over all well-being, health and of course maintaining or working towards a fit, healthy body is one of our driving forces of working out. But, it's not just about having a beautiful, fit body, it's about a living your best, healthy fit life you can while you can and for as long as you can. Love your body and your body will love you right back in more ways than one. Live fit and healthy and reap the benefits that come with the living fit lifestyle.

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Fitness Myths Exposed #8 "If the Scale hasn't budged, you're not making progress"

Fitness Myth #8: If the scale hasn’t budged, you’re not making progress. Don’t be a slave to the scale. A pound is a pound, whether it’s made up of muscle, fat or feathers. Density, not weight, is what matters. Picture a pound of lean ground hamburger you buy at the grocery store – that’s what a pound of muscle looks like.Double that, and you have a good idea of how big a pound of fat is.Muscle is more compact than fat, so it takes up less space in your body. Which explains why the scale may not budge, even as your belt gets looser and clothes fit better. Muscle also weighs more than fat does and a better way to see if you have made progress is by taking your body measurements and by just looking at yourself in the mirror naked or in your underwear. The mirror doesn't lie and you will be able to really see your progress and also the see parts that may need more work. If you feel the need to weigh yourself then do it once every two weeks or once a month, don't do it on a daily basis as your weight does fluctuate a few pounds each day depending on exercise, eating and time of day. So, weight yourself at a set time of the month and also take your body measurements so you're not only relying on the scale and that way you'll get a better idea of your progress overall.

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Fitness Myths Exposed #7 "Morning is the Best Time to Workout"

Fitness Myth #7: Morning is the best time to work out. There's no single perfect time to get in those workout moves. It depends on you. If you constantly hit the snooze button to postpone a 5 a.m. workout, rethink your goals. The best time of day to exercise is whenever you’ll actually do it. That could mean lunchtime, after work or later in the evening when the kids are in bed. If working out in the evening replaces sitting on the couch, watching TV and eating junk food, do it.For many people, a morning workout plan is best because they’re less likely to be distracted later on.
As the day goes on, excuses tend to pile up and eventually workouts are skipped altogether. So, pick a time when you have the most energy, need the stress release or have the best chance of making exercise a habit. I have worked out morning, lunch time, late afternoons and early evenings and I always have my best workouts and most energy in the early to late afternoons and even evenings. Early mornings are a nice change and I do love the feeling I get after I am done and it's still not even 8am, but I know my body isn't at it's best or most efficient that early in the morning so if possible and it has worked in my schedule I have and do workout out after lunch time between the hours of 1-6pm when my body is at it's best. 

So, find that time when you're at your best and your body has the most energy and if it works in to your schedule workout at that time. If you cannot because of your schedule then find the best time that will work for you and stick with it and you can train your body to become accustom and more comfortable at the time. If it is early morning and it is hard for you, a suggestion is the go to bed early and get enough sleep and once you have trained your body to get up early to workout and get enough good sleep you will find it a little easier to workout earlier in the day. If you have to train in the afternoon or evenings when you prefer mornings you will have to do the same thing and push through being tired from the day and not wanting to workout.Get enough sleep and eat throughout the day so you keep your body fueled and ready to train in the afternoon or evenings after you've worked all day. You may not want to workout because you are tired, but you need to push through that feeling and do it anyway. Once you do you will find it will give you more energy and relieve any stress you may have from the day. No matter what time you choose or forced to workout you will have obstacles of many kind that will stand in your path way to getting and keeping fit. Push through them all,commit, and dedicate yourself to your workouts as it's part of your life and you will be a better you everyday!

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Fitness Myths Exposed #6 "If I work out, I can eat what I want"

Fitness Myth #6: If I work out, I can eat what I want. True, exercise burns calories, but not enough to make up for a daily French fry habit.Weight loss requires burning more calories than you take in. It’s just easier (not to mention smarter) to control what you take in. For example, running a mile is hard, yet it only burns 100 calories. And a grueling 3-mile run (300 calories used) won’t make up for a large 500-calorie packet of fries.But there’s good news:Great workouts can help balance an occasional high-calorie splurge. Exercise allows you to eat some of the things you crave, but you still have to eat well [regularly] to balance your diet.

You don't want to put all that hard work in at the gym doing your workouts every week only to eat up all that hard work you've done.You cannot out exercise a "bad diet" so, don't ever think you can no matter how much you exercise, eating unhealthy day in and day out will only sabotage all your hard training you're putting in. Now, if you commit to eating clean and healthy everyday you can allow yourself a designated cheat meal or cheat day once a week or once every other week depending on the shape you are in. If you are trying to get in to shape and lose weight I would suggest a cheat day once every two weeks or one cheat meal once a week. You need to put in the time and sacrifice to get to you goal weight and to the fit body you want. So, be disciplined and commit to your goal and keep any cheat meals to a minimum even if they are allowed. You will reach your goal weight faster and be much happier seeing the changes in your body then you would be with a cheat meal or even a cheat day. It's worth the sacrifice!

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Fitness Myths Exposed #5 "Lifting Weights is Only for Men"

Fitness Myth #5: Lifting weights is only for men. Sure, a weight room can be intimidating for women, but it’s not a men-only zone. Lifting weights can help women tone up, slim down and still keep their girlish figures.

Don’t worry about getting muscle-bound: Women aren’t wired to build bulky muscles because they don’t produce enough testosterone. (Yes, women make the male hormone too.) Weight-lifting can help women develop sleek muscle, which improves body shape and fitness. Plus, resistance training increases a woman’s bone density and allows more efficient fat burning. It also improves posture, muscle tone, endurance and strength. Don't be afraid of lifting heavy either, as many women feel it will make them look like a man or get to bulky. This is very rare and only happens if a women wants bigger, manly muscles and even then takes more work than you can ever imagine to even get to that place. The heavy weight is what builds and shapes the beautiful, sexy muscles so get to it and starting lifting and shaping your sexy, fit body girls.

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Fitness Myths Exposed #4 "A Short Workout is a Waste of Time"

Fitness Myth #4: A short workout is a waste of time. Who wants to spend hours pounding a treadmill? You don’t have to. Shorter workouts can get you in the best shape of your life and still allow time for work, raising kids and cuddle time with your honey. Mini-workouts – 10 minutes three times a day – are just as effective as a continuous 30-minute workout, according to the American College of Sports Medicine. But there’s a catch: You have to work harder. The key to spending less time in the gym is to keep the intensity high..Revving your heart rate with intervals,plyometrics (explosive movements, like jumping) and a variety of exercises. Another way is doing intervals sprints. I do these a lot both on the treadmill and on while I am running outside of the gym. When I do them at the gym I used the treadmill and set a time of 15-20 minuets and try to do 10-15 sprint intervals at 45-60 seconds per interval. I go hard and fast for that time and then take the speed down and walk at a moderate to fast pace to recoup for my next sprint interval. It's hard and uncomfortable but does the job and works your body beyond belief. 
I have done this same process on the stair master and elliptical too. You go super hard, at a high speed for a short burst of time 30-45-60 minuets and then take the speed down to recoup for the next interval.You want your recovery to be a short amount of time to keep the high intensity, so don't take too long to go into you next interval. If you're doing 60 second intervals then your recovery time shouldn't be more than 60 seconds, and less if you're feeling powerful and want to push yourself harder. This also can be done with your weight training doing supersets and trisets keeping the intensity high and rest periods short. Keep your body moving and push hard in those shorter burst of energy. It's explosive and powerful and makes you really sweat. Try incorporating these in your weekly training and or on the days you may not have a lot of time to workout. If you have at least 15-20 minuets you have enough time to do a HIIT workout. So, there's not excuse to not workout. Instead there's every reason to workout and create the fit, healthy awesome body you want and deserve to have.

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Fitness Myths Exposed #3 "Sit-ups Blast Belly Fat"

Fitness Myth #3: Sit-ups blast belly fat.If you do 100 crunches, you’d expect to burn major belly fat. Unfortunately, your body just doesn’t work that way. There’s no direct metabolic connection between abdominal muscles and the fat cells surrounding them. The body pulls fat from all over. It’s sent to the liver to be converted into fatty acids, which travel back to your muscles as fuel.That means any fat your body recruits for energy when you're doing repeated sit-ups could come from the arms, thighs, butt and tummy. So what’s the secret to shedding belly fat – or any fat? Follow a balanced program of cardio and strength training, plus eat a healthy diet. But don’t give up the crunches. Even if you’re not losing tummy fat, an ab workout plan helps tone and suck in that flabby belly, giving the appearance of a slimmer waist. Plus, toning happens faster than weight loss. It’s one of the speediest ways to see changes in your body. 

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Fitness Myths Exposed #2 "You Need to Break a Sweat for Exercise to Work"

Fitness Myth #2: You need to break a sweat for exercise to work. Many women think, If I’m not dripping with sweat, I’m not working hard enough.

But sweat isn’t a good indicator of how hard you’re working. That’s because too many factors affect perspiration, Repovich says. “People sweat at different rates.” Plus, weather – the temperature and humidity – makes a difference too.

A better measure of effort is your heart rate or the Borg Rating of Perceived Exertion (RPE), which ranks how hard you feel your body is working. It’s based on several physical sensations, including increased heart and breathing rates and muscle fatigue. On a basic RPE scale, zero is “no effort,” such as sitting on a couch, and 10 is “exhaustion.” The recommended RPE for most people is usually 3 (moderate) to 5 (strong) Even easier? The talk test, During moderate-intensity exercise, you should be able to speak but not sing. Sweating is great for getting all the toxins out and it does make you feel great, but it's not the clear cut sign that you're working hard. 

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More Fitness Myths Exposed ~ #1"No Pain, No Gain"

The truth behind 10 common fitness myths and share real-world solutions you need… If your workout partner says sit-ups help tone your tummy and get rid of the spare tire, she must know, right? Well, maybe not.Your girlfriend’s or bro's top workout moves could lead to injuries, not a loss of inches from your waistline. People create beliefs based on partial truths and pass them on as law
Plus, we want to believe in fast fitness fixes. People give full credence to one ‘magical’ fix.“In reality, it’s a combination of things – better sleep, eating less, working out more, drinking plenty of water – that yields true results.”
Chances are you’ve fallen for one or more of the following #10 fitness myths. Who hasn’t? 

Fitness Myth #1: No pain, no gain. If you haven’t worked out in a while – or you’re trying a new kind of workout plan – you’ll probably be sore the next day. Believe it or not, that’s a good thing.These aches are called “delayed onset muscle soreness".It means that the workout created “good” micro-tears in the muscles, which heal on their own and make you stronger. But how can you tell the difference between soreness and muscle damage?
If soreness lasts more than 48 hours, you’ve overdone it, This level of muscle damage can take six weeks to heal. It's important to know and listen to your body and know the difference between a good, hard, workout muscle soreness and a bad muscle soreness that could lead to or cause more lasting damage if you're to continue training without recovery time. 

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Motivational Note✿ "My October Promise"

 

Today is a brand new month and a Monday the first of October...It's Time for you to make "Your October Promise" What will that promise be for this month? How will you execute it and make it happen? Write it down and put it somewhere where you can see and read it everyday. Make every effort to do what is needed to do to make those promises on your list happen. It's all up to you to have a super fit, healthy month and be able to look in the mirror on October 31st and be happy with what you see. Are you ready.. Lets do this! Make your October promise and make it happen! ✿