Gym Partner Makes a Difference!!

 

10 Reasons to Get a Workout Buddy (and What to Look For)

Because Everyone Needs Motivation!!

What's your motivation??

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”

- Arnold Schwarzenegger, seven-time Mr. Olympia

This gets me going every single day to get to the gym and do what I need to do.

What's your Crazy/Funny Gym stories?!?

Decided to ask this question today after I got this story from a a person who stopped by the gym for his first session today. Check it out and let me know what's your funny/crazy story.

BENEFITS OF PHYSICAL FITNESS

The benefits of physical fitness are numerous and include better health, greater strength, more flexibility, increased energy, improved appearance, and a more positive attitude and mood. Regular exercise can lead to both immediate and long-term benefits. Regular physical activity has been shown to reduce the morbidity and mortality from many chronic diseases.

The benefits of fitness far outweigh the inconveniences of regular exercise. To reap the maximum benefits of physical fitness, remember that your program should include all the main five components of physical fitness. These are the health related fitness components like cardiovascular endurance, flexibility, muscular endurance and muscle strength. There are in fact other components of physical fitness but they are skill related and less important.

Physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.

Physical fitness is generally achieved through

• physical activity and exercise,

• correct nutrition,

• enough rest (good quality sleep),

• Stress management and relaxation.

The benefit of the physical fitness is endless. Explore some of the benefits of fitness leading to healthy lifestyle and learn how you will get benefited from them: 

Gym Fails!!

When you need to laugh and still think about the gym.
These are really funny check it out for some Saturday night fun.

Is Diet or Exercise More Important for Weight Loss & Health?

How to Avoid Injury in the Gym

Going to the gym and exercising regularly is one of the best ways to protect your body as you age. As you build your muscles and strengthen your bones, you will be much better equipped to deal with accidents and injuries, should they occur. However, the potential to injure yourself in the gym also of course exists!

7 Ways to avoid Germs at the gym!

Most gym-goers know to wipe down the treadmill after using it, but that's not the only spot germs lurk. Here are seven ways to lower your risk of picking up germs during your gym visit.

Follow these tips and it will help protect you from most germs generally.

Weighted Abs!

I try to strengthen my core with every exercise I do in order to fully reach my potential. I find weighted abs for me are a must as my core tightens and contracts for an optimum training experience.
This is what I do most days:
 

• Exercise 1: Sit-Ups.
• Exercise 2: Leg Raises.
• Exercise 3: Lying Leg Raise+Crunch.
• Exercise 4: Knee-Ins.
• Exercise 5: Toe Touches.
• Exercise 6: Crunches.
• Exercise 7: Reverse Crunch

Great for men and women to try of course switching it occasionally would help a lot.  

We Are Team Guns and Buns!!!!

Long Biceps! Short Biceps! It doesn't matter we out here to grow some muscles.
you can be male or female, big or small! targeting as specific muscles like the Bicep requires focus and repetition allowing it to shape up and firm up.

Whats your favorite work out to do?
I like 21s with the long bar..
 

Chest Progress! Should I Continue to push?

The journey was hard and I still haven't been able to push heavy without someone spotting me. I see the importance of taking care of your body more and more everyday as I pass certain age markers.

How do you take care of your body?
What stretches do you do before a workout?
Below I have listed a few warm up exercises I do before I hit the weights check them out.

Big Back Workout!!

One of my favorite workouts to follow is Ronnie Coleman's back work out. The man as shown what he can do over and over, and this workout for me gives me the edge on my back workout.

Give it a try and let me know.
Also check out the video and tell me if you do any of these exercises

How often do you try something new at the gym?

I like trying new exercises. It helps me add to my routine, by doing this I keep my body guessing. Whats your tactic? What do you try? below is one of my shoulder routines give it a try and let me know if it works for you.

Legs Day Quads! Hamstrings! Calf's! O My!!!!

Legs are my favorite body part to do and here are 11 reasons why I stay motivated every week in and out to do my legs twice a week! (Sorry for the poor quality I'm trying different editors)

Does it Matter Where you Train?

This is where I train!
This is where my therapy session occurs every time I step through the doors!
This is where the only thing that matters is loud music and heavy weight!
This is where is matters everywhere to me is garbage!
This is my iron playground!!

Show me where you train, where your fit zone is.
Tell me why you have chosen this place for your iron jungle.
   

Personalizing Meal Plan for Men

Goals: Build Lean Muscle to Make your Carnival experience better! 

Note: (always consult a Dietitian or doctor before attempting any meal plan) 

I call this the "clean gains" meal plan. Yes, this one will probably appeal more to males, which is why the calorie and nutrient ratio is designed for a 180-pounder. This diet works best when you eat every 2 to 3 hours and work out 4 to 5 times a week-but not those sissy 15-to-20-rep-range sessions. 

Do you want YOUR body to be muscle mag material?

Here's a note for women: Don't be afraid to try this meal plan! If you've been working out for a while, doing mostly cardio, don't you think it's time to push your physique to the next level? The hottest bodies out there weren't crafted on the treadmill but sculpted with iron through weight training. You won't get bulky on a meal plan like this. Granted, you probably won't lose fat, but you'll be able to fuel hardcore workouts and chisel out a toned, shapely physique.

As before, if you weigh more or less than 180 pounds, tailor the calories and nutrients to fit your specific needs. But remember, this meal plan is meant to be slightly more than you need so that your muscles can take that fuel, rebuild, and grow.

Personalizing Meal Plan for Women

Meal plan number One: Note; (always consult a dietitian or doctor before attempting any diet) 

Designed to help your metabolism burn, baby, burn ... like a disco inferno--but a healthy disco inferno that won't rob you of hard-earned muscle tone and leave you stringy or skinny-fat.

But this plan is not just for ladies wanting to turn heads at the beach. Guys, if you're ready to go through a cutting phase, this meal plan can work for you too. Just remember to adjust the meals and calories to fit your needs according to height, current weight, and training intensity.

This meal plan is hardcore awesome because it doesn't just help you burn fat but also fuels your workouts. You should be lifting weights 3 to 5 days a week and also doing 2 to 3 additional cardio sessions-HIIT is recommended. You should be eating every 2 to 3 hours.

The calorie ratio here is appropriate for a person weighing 150 pounds. You'll notice there's a ton of protein, and that's because we want you to preserve lean muscle. Some women might think they can cut out the extra protein in order to lose fat faster-WRONG!

Protein is your key to losing fat and achieving that fit, sexy body like pro-bikini champ Amanda Latona or world-famous cover model and Bodybuilding.com spokes-model Jamie Eason. Plus, protein keeps you fuller longer, making those long dieting days easier to endure.

You can bet your butt that Amanda Latona's
bikini body and protein have a strong connection.

Lets Talk Supplements

Whats your Favorite Supplement?

Do you take any Supplement?

My stack is designed to keep my body lean and active when I'm at the gym and even after, it gives me the fuel I need to stay focused and enjoy that I give 100% every single time.

If you're interested in how this stack works for me leave a comment below with your question and I'll let you know.

International Chest Day!!!

After the 8th rep you will see my spotter finally starting to help me. The journey continues trying to get ripped and grow them muscles, giving that this is my weakest part of my body I would say i did pretty well :D.

Whats your routine for chest?
How often do you do chest?
Whats your favorite Body part to exercise?

My Chest Routine:
Warm up: 25 pound dumbbells incline bench for 25 reps x 2.
Incline Bench: 4 sets starting with 50 pounds 10 short 10 long (Reps) increasing by 10 pounds every sets
Flat Fly: 4 sets starting with 45 dumbbells taking it slowly for full contraction.
Flat Bench Press: 4 Sets starting with 25 on each side for 15 reps finishing off with 2 45 plates on each side for 10 reps.
Cable Cross: 4 sets concentrating  on form both lower and upper pecs.
Push Ups: 4 sets 15 rep

Think you can lift heavy weights??

So after six month of not being able to do heavy weights (doctor's orders) I'm officially back at it 😊😊.

Tell me what are your thought of lifting heavy?
Is it worth it?
Are you able to keep Form?