🗞Maybe you’ve heard the best way to a great set of abs is do a billion crunches a day. There’s a good chance you’ve even tried it. Did it work? 📝The truth is simple: great looking abs are a result mostly of having little fat covering the abdominal area and secondarily, the development of muscle from specific ab training. 🎉Simple, but not easy. If six-pack abs are something you really want, just know that it will take consistent effort and time. A calorie deficit over time will shed the fat. Unfortunately, you can’t magically point to a body part and make your body agree to burn the fat there first. 🚪There are countless ab workout routines out there. These are secondary to having your diet on point. You don’t have to do billions of crunches, by the way. And you definitely don’t have to do any crazy exercises you see on an infomercial. ⚙️You build abs the same way you would any other muscles, progressive overload over time. You wouldn’t train legs 5 days a week, would you? You can make great gains training your abs 2-3 times a week. Do a few sets of some stability/rotation/anti-rotation exercises like planks. Do a few sets of flexing/extending exercises like crunches or hanging raises. You can add in some weighted exercises like cable crunches. 💡Be patient, be consistent, don’t obsess. 🕹Hope this helps! Any questions or comments, leave ‘em below.
🙅🏿These are excuses. You know it, I know it, everyone knows it. Procrastinating is a huge problem. I know I fight it myself daily. 🚦There’s never going to be a time when all the streetlights are green and there’s no one else on the road. The best time to start is now. Take action. Even if you can’t do everything you want to, you can do something. Doing something is better than doing nothing. 🚢The truth is procrastination is expensive. Every day you delay is time you can never get back. You miss that chance to move a step closer to your goals, to improving yourself. After you start, you’ll never look back and think you should’ve waited longer to begin. 🎈Future you is counting on present you right now. ✂️Hope this helps! Any questions or comments, leave ‘em below.
🌕When you execute a plan, there are essentially only four results. 1. A good plan well executed gets the results you wanted. 2. A poor plan turns out fortunately. 3. A good plan turns out unfortunately. 4. A poor plan turns out poorly. 🌞Not that blackjack is a great plan, but it’s a useful example. You’re dealt a queen and a 9. A good plan would be to stay. A poor plan would be to hit. 1. You can stay and win (Expected). 2. You can hit and win (Good Luck. Also: c’mon...really?). 3. You can stay and lose (Bad Luck). Or 4. you can hit and lose (You asked for it). 🎄Executing a good plan isn’t a sure predictor that you’ll get the outcome you want. But relying on luck to carry you through isn’t what you want. And sometimes your good plan just doesn’t turn out as you’d hoped. That’s life, just keep plugging away. ⛄️How does this tie into fitness? You want to control what you can control, which is the process, not the outcome. Work a good plan with proper nutrition, solid weight training a few days a week, and adequate rest and recovery. Don’t focus on the outcomes so much, they’re not under your direct control. ☔️Making sure you work the process will usually get you the outcome you’re after anyway. 🐉 Hope this helps! Any questions or comments, leave 'em below.
🦉Never train into pain. I know, I know “no pain, no gain.” Not the wisest advice ever. I’m not talking about the discomfort of fatigue or when you’re sore. 🐗You can train through soreness. It’s not pleasant. You don’t necessarily have to either. Training to achieve soreness should *never* be the objective. Being sore isn’t a sign that you killed a workout. You want to judge your training on the progression you’re making over time. You get sore muscles when you’re first starting out or when you ramp up the volume or you’re working new movements. As you get accustomed to the new demands you’re putting on your muscles, soreness lowers and eventually goes away. 🦂 I mean the sharp and immediate pain signals when your body is telling you a message. You should listen. If you consistently ignore it, injury will follow. No one wants that. If you’re injured, you can’t train. If you can’t train, you can’t gain. 🐝If it hurts, stop. 🐻Hope this helps! Any questions or comments, leave ‘em below.
🤓These are just a couple examples of good vs. bad form. 🤠In general, to make sure your form is on point: 😓Understand which muscles you’re trying to work. 🙄Move the weights in a controlled manner on the way up and as you lower it. Avoid using momentum to do the work for you. 🤥If you’re leaning, swaying, using body English, (whatever you want to call it) for most of your reps, reduce the weight. If you need a little umph on your final set to get the very last rep or two, that's no big deal. But you want as many clean reps as you can get. 🤔Lift with your muscles, not your ego. 😎Hope this helps! Any questions or comments, leave ‘em below.
🍟Those are just 3 quick reasons calisthenics might be right for you. Calisthenics are essentially exercises in which you use your own bodyweight as resistance instead of a barbell, dumbbell, or machine. 🍕I’m a big fan of using weight training to build strength but that definitely doesn’t mean it’s the only way to get strong. Calisthenics help you develop tremendous coordination. 🍔Push-ups, chin-ups and air squats are just a few common examples. They can be as simple or as complex as you need. As you improve you can try out the more advanced stuff like pistol squats. Or the incredible Olympic gymnastics moves. 🌯You can string them together in a circuit to create a really effective workout in only a few minutes. Tons of people build great physiques just from bodyweight training. Others mix it in with weight training. There isn’t just *one* true path to fitness. Find what works best for you. 🌭Hope this helps. Any questions or comments, leave ‘em below.
✍🏾By now you probably know the importance of getting enough protein in your diet. If not, here’s the quick version: basically your body breaks down the protein you eat into amino acids. Your body uses these to build/repair tissue, including muscle. 👋🏾Protein is particularly important if you’re in a calorie deficit. Eating sufficient protein helps your body hold on to the muscle even as you drop weight. 🤳🏾Quality sources of protein include chicken, beef, and fish; milk and eggs. If you feel your diet doesn’t contain enough, you can always supplement by drinking protein shakes. Obviously this isn’t an exhaustive list. Choosing leaner cuts of meat allows you to meet your protein and still keep your fats down. 🖖🏾Vegetarian options include nuts, seeds, dairy products, soy, beans. (Disclosure: I’m not a vegetarian; if you’re interested in all these options, google knows a whole lot more than I do.) 🤞🏾While you do need protein, you don’t need to eat half a cow every day in order to make gains. 0.8 to 1 gram of protein per pound of target body weight is sufficient for most people as general guideline. 🤙🏾Hope this helps! Any questions or comments, let me know!
🤠Renegade Rows are an effective and fun core exercise. Your core supports your body in a few ways. It keeps all those fun organs in your torso in place. It flexes and extends your spine. It also rotates/twists your torso. 🕺🏽Renegade Rows work that rotation/twist motion by training your body to resist it. It’s anti-rotation. That’s just fancy talk for saying the weight wants to make you twist and you use your abs to keep that from happening. 🌲In order to do these with proper form you’ll use really light weights. Get in position similar to when you’re doing pushups. The only differences are you’re holding dumbbells and your feet are going to be spread a little farther apart than they’d be for pushups. 🐇Keeping your core tight, raise one dumbbell under control towards your side. Maintain a nice flat back. Avoid sagging your hips to the floor and lifting your booty to the sky. You’ll feel your body wanting you to twist right away. Fight it. Lower the weight. Repeat with your other side. 🌪I like these at the end of a workout. 2-3 sets of 5-8 repetitions, a couple times a week. 💥Hope this helps! Questions or comments? Leave ‘em below.
👾There’s a lot of truth in the saying that you can train hard or you can train long. Often when you start a workout or a diet, enthusiasm is sky high. You tell yourself you’re going to eat perfectly every meal. You’re going to work out 6 days a week. Not only that, each day in the gym is going to be a full-out 2-hour effort designed to end with you flat on your back, heart pounding, chest heaving, covered in sweat, and too tired to move. 🤖The intentions are totally admirable. We’ve all been there. The problem is, this all or nothing mentality isn’t sustainable. 👻When it comes to training, you want to work your muscles hard enough that they respond by getting stronger. Work them too little and they have no need to improve. Tax them too hard and they don’t have a chance to recover (so forget getting stronger) before your next session. 🎃There’s absolutely no need to do marathon exhausting sessions in order to see results. Intensity in your training is awesome. I encourage it. The thing is, the harder you go, the shorter the workout should be. It’s similar to running. You wouldn’t run 100 meters at the same pace you’d run a mile or a marathon, would you? 👽When you do your super-intense training, keep the total workout time short. You can also make great gains by doing a slightly less intense but longer duration workout. If you try doing intense and long sessions at the same time, you’ll end up burnt out and possibly injured. If this happens, you can’t train and your progress will stall. You make your real gains by being consistent over time. 🦊Hope this helps. Any questions or comments, leave ‘em below.
🎩After the opening weekend, half the teams that played won. Unfortunately, that means half the teams that played lost. If your team is one of them, clearly it's time to abandon all hope for the season. 🐶What does this have to do with fitness? All of the teams had a plan they thought would lead them to victory. Only half of them were right. You’re working on achieving a fitness goal. If everything’s going great and you’re stacking progress photos and gym PR’s, great. Keep it up. On the other hand, maybe you caved in and ate too much. Or your workout didn’t go as planned. Or something unanticipated and entirely out of your control happened and you couldn’t stick to your program. Some days you’re just going to have to eat that L. 🍻Your impulse might be to fire the coach and general manager and cut the entire roster and start over. I think that’s probably a little bit of panic move. Don’t let one bad day turn into a streak. Get back on the plan and execute it the best you can. Don’t dwell on what went wrong. Focus on what you can do today to move you closer to your goals. 🛰I’ve tortured this analogy too much already. Unlike sports, fitness isn’t a zero sum game. Your win doesn’t require anybody else to lose. Just remember, one bad day doesn’t define you any more than one great day does. 🦊Hope this helps. Any questions or comments, leave ‘em below.
❄️Supplements are advertised all over the place, promising to help you burn fat, build muscle or be healthier. 🌬The truth is you don’t need any of them to get those things. Can taking a supplement help? Sure. They’re meant to fill in small gaps in your diet or give you that little something extra to help you achieve your fitness goals. They can also take a big chunk out of your wallet. 🌈They cannot make up for a poor diet. They won’t magically compensate for not working out. It’s not a great idea to count on supplements to be the basis of your healthiness. 🌤Your best health options are to eat a healthy diet composed of mostly whole foods, drink water, get plenty of sleep, and move around (like a good human should!). If you’re already doing these things taking a supplement is like the icing on the cake. ⛄️Obviously, before you decide to take any supplement, research it thoroughly (at the very least, use the google button). ☔️Hope this helps! Any questions or comments, leave ‘em below.
🗣Football season is back again. That may mean absolutely nothing to you, or close to everything to you. Either way, this cheat sheet can help you enjoy time out with your friends without wrecking your goals whether or not the good time involves staring at half a dozen tv screens. 👁👁Plan Ahead. Here are a few things you can do to make sure you stay on track. 👅Water. Drink plenty of water before, during and after. 👨🏿🍳Food. It’s better to eat before you go out. It’s easier to keep track of calories and macros. Make sure you hit your protein targets and cut back on the carbs and fats. Which leads us to... 👨🏽✈️Alcohol. Moderation is the word here. Whether it’s beer or spirits, those calories count. We all know it has many effects. One of the trickier ones is it makes all that bar food seem really good. Resist the temptation. 🤣Enjoy the time with your friends. Hope your team wins...unless they’re playing mine. Get back to your regular training and nutrition the next day. 🏆Hope this helps. Any questions or comments, leave ‘em below.
🔨Fat loss is going to be driven by a calorie deficit. You can boost your results by using these keys. 🔦Move more. Increase your daily activity. Take the stairs rather than the elevator if you’re only going up a couple floors. Try one of those apps that tracks your steps. Turn it into kind of a game. ⏱Find something you like. Weights? Sports? Walking? Etc. If you like it, you’ll do it. If you don’t, you won’t. 🔬Pick a goal. Seriously. Build Muscle? Shave time off your bike rides? Your training should support a specific goal. This helps with motivation. 🚪Track. Track. Track. Keep a detailed log (paper or app) of all your workouts. Weighing yourself is probably the most common way to track progress but it’s certainly not the only way. It’s not even necessarily the best. Weekly waist measurements are really good. Progress photos work, too. It’s easier to see the changes in photos than in the mirror. 💊Hope this helps! Questions or comments, leave ‘em below.
🌲It’s easy to focus on all the things you could be doing to hit your goals. Should you eat 3 meals a day with 1 snack or 4 meals and no snack? Should you do hammer curls for 4 sets of 12 or 3 sets of 15? 🌎The truth is you want to spend most of your time concentrating on getting the big things right and don’t sweat the little things. 🐾Eat mostly whole foods, limit the junk. Hit your calorie and protein amounts that support your goals. Do some weight training 2-3 days a week. Focus mostly on compound lifts. Work to get stronger on them over time. 1-2 days a week you break a sweat moving around. 🍎Those are the big boulders. Once you get them moving, you’ll find the little rocks get crushed along the way. Not sure if the metaphor worked… but I think you get what I’m saying here. 🎡Hope this helps! Any questions or comments, leave ‘em below.