WHAT IS YOUR BODY TYPE

This post was actually inspired by some BS I just read on Fb - people saying that you can maintain a perfect fit shape with just 1 training a week by eating whatever you want as long as it is healthy and you curb your appetite. That's BS, people. There are actually a very few people who are that lucky, but believe me, when you approach a certain age, you become just like any other human being in this world... training and nutrition definitely play a huge role in your body composition, but in the end it all comes down to the metabolism. have you ever wondered why certain people can eat all that junk and still remain in good shape and why some others eat super healthy and watch their diet but still can't lose weight. The answer is always hidden in you metabolism. Some people are intolerant to certain foods, some have a very high metabolism, some have it low, some absorb all the nutrients, some doesn't, some store everything as fat, some put it into muscle tissue, some have high cortisol (stress hormone) levels and gain weight, some lose it... We can't really control our metabolism, but we can get to know it and act accordingly. One thing that really affects our metabolism are the genes which determine our body type.
There are 3 different body types, but most of us are a combination of these three.

ECTOMORPH
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

TYPICAL TRAITS OF AN ECTOMORPH:
Small “delicate” frame and bone structure
Classic “hardgainer”
Flat chest
Small shoulders
Thin
Lean muscle mass
Finds it hard to gain weight
Fast metabolism
Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. Cardio is and absolute no no! Keep trainings under 45 min, max 4 days a week.

MESOMORPH
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

TYPICAL TRAITS ON A MESOMORPH:
Athletic
Generally hard body
Well defined muscles
Rectangular shaped body
Strong
Gains muscle easily
Gains fat more easily than ectomorphs
The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake.

ENDOMORPH
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

TYPICAL TRAITS OF AN ENDOMORPH:
Soft and round body
Gains muscle and fat very easily
Is generally short
"Stocky" build
Round physique
Finds it hard to lose fat
Slow metabolism
Muscles not so well defined
When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.
One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. And even an extreme endomorph can still get lean. For him it will be much much harder to maintain a fit body, but nothing is impossible if you are willing to reach your goal.

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Do you track the water you drink during the day?

This is what I drank yesterday: 8.790 Liters (297 fl oz) of liquids. And it wasn't my workout day (usually I drink 2 liters just during my 1-hour workout). 

And guess what..

I didn't spend the whole day in the bathroom.

I didn't woke up with +8.7 kilos.

I sweat, but not excessively to get my clothes wet.

So, what does this mean?

It simply means that it's hot and we need water more than ever. Just during the night sleep our body releases up to 2 liters of water through perspiration.

Many people drink barely 1 liter (33 oz) of liquids a day. That IS NOT ENOUGH! Water is vital for our body! The human body can last weeks without food, but only days without water. The body is made up of 50 to 75 per cent water and our body needs water to function properly. When you are thirsty, it's already late... your body is already dehydrated!

Symptoms of dehydration

thirst

headaches

lethargy

mood changes and slow responses

dry nasal passages

dry or cracked lips

dark-colored urine

weakness

tiredness

confusion and hallucinations

"The capacity to perform high-intensity exercise, which results in exhaustion within a few minutes, is reduced by as much as 45% (!!) by prior dehydration corresponding to a loss of only 2.5% of body weight in water (Sawka, Young, Cadarette, et al. 1985). 

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11 THINGS THAT SLOW DOWN YOUR METABOLISM

#1 Eating Inconsistently At Odd Times From Day To Day

By eating your meal at more or less the same time each day, your body learns when to burn calories as it knows when to expect food. I know eating regularly may be a little challenging, but this is why meal prep is a must. If you have your meals ready, you have no excuses.

#2 Skimping on sleep

Just as sleeping helps to boost your metabolism, sleep deprivation can lower it. A study published in the US National Library of Medicine found that sleep deprivation reduces the amount of energy your body burns while resting.

#3 Not drinking coffee or tea

Caffeine can stimulate your metabolism for a few hours after consumption, according to research published in the American Journal of Clinical Nutrition. So consider this not just permission but encouragement to start off your day with a java or tea fix.

#4 Doing only cardio

Running, biking, swimming, and rowing get your heart pumping, making them super-important for boosting your metabolism. But if you’re not incorporating strength training into your regular routine, you’re missing out on a double whammy. The more muscle you build, the more calories your body will burn, so grab some hand weights, do resistance training using your body weight (i.e., push-ups, lunges, and squats), or ask a trainer to show you how to best use some machines at the gym. 

#5 Dietary Toxins in Processed Foods

MSG, harmful fatty acids and toxic preservatives and emulsifers weaken the thyroid reducing metabolism up to 70% in the long-term. Mice with sustained exposure to the chemical preservatives develop significant abdominal weight gain, early insulin resistance, and type 2 diabetes. Reducing exposure to dietary toxins, sugars, refined carbohydrates and processed foods will keep your metabolism sharp.

#6 Not eating enough

When you cut your caloric intake, your body goes into starvation mode, because in order to survive it holds on body fat. It’s your body’s way of surviving as it doesn’t know when it will receive a full meal again. And when you get your meal, the majority of the calories will be stored as fat. In this way your body creates an energy storage to survive the famine. This slows your metabolism as your body wants to keep hold of the food, rather than burning it for energy.

#7 Sitting still for long periods

A study found that sitting for a long period can make it harder for your metabolism to return to its full working order once you begin to be active again. If your job involves sitting for long periods then try to get up and move about regularly; even if it’s just to get a glass of water - better if you take the stairs and go get it to another storey

#8 Not drinking enough water

Being dehydrated has a direct effect on your metabolism. 70% of your muscle consists of water, so if your body is not fully hydrated, your muscles will struggle to work to their full potential. Dehydration also affects your body’s ability to utilise fat as fuel. Both of these combined means that your metabolism will slow down. Water is also needed to flush waste out of the body (fat included).

#9 Drinking Water Containing Fluoride and Chlorine

Both chemicals in treated water supplies also interfere with normal thyroid function. If your thyroid is sluggish, your metabolism slows down and even becomes dysfunctional. Drinking fluoridated and chlorinated water supplies will guarantee at least some dysfunction in metabolic processes. Drink filtered water whenever possible.

#10 Lacking Protein

Make sure protein is a component in every meal. It assists your body in maintaining lean muscle. Add a serving, like 3 ounces of fish, 2 tablespoons of nuts daily. Research shows protein can up post-meal calorie burn by as much as 35%.

#11 Skipping breakfast

Many people believe that opting to skip breakfast will aid their weight loss, but it actually does the complete opposite. When your body has been without food throughout the night, it needs fuel to keep it going, and by skipping breakfast, you are effectively telling your body to conserve energy, meaning that it will burn calories at a slower rate; slowing your metabolism. A study from the American Journal of Epidemiology found that people who skip a morning meal were 4.5 times more likely to be obese.

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HOW TO GET STRONGER WITH BODYWEIGHT EXERCISES

#1 Work in a lower rep range

The first rule for getting stronger is to perform little reps. The ideal rep range is between 1 and 6 reps. Working in a lower rep range has another benefit: the neuromuscular adaptation - the efficiency of the brain to control muscle.

#2 Make it harder

Strive for advanced movements. If you can perform 25 or more squats you won't get stronger. That's endurance training. Instead, try to make it harder switching part of the body weight to one leg by lifting the other heel slightly. Now that you have 75% of the weight on one leg and 25% on the other, it will be much harder to perform a lot of reps. When you are ready, switch to single-leg squats. Use the same process for other body parts (push-ups, etc)

#3 Consistency

If you are trying to gain strength, train with consistency. Practice those single-leg squats or one-arm pushups several times a day (not every day) but do it in a lower rep range

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HOW TO LOSE FAT AND SPEED UP YOUR METABOLISM?

Exercise more, eat more.

Sounds simple, right?! Yeah, I know.. it's not. 

Eating more and exercising both increase your metabolism and stimulate fat burning. But in order to get the desired effect you must find the right balance between the two.

So probably a more correct answer would be:

eat more, but not too much.

exercise more, but not too much.

In fact, eating too many calories doesn't support the fat burning process, since you still need to be in a caloric deficit in order to lose weight. And exercising too much, especially performing too much cardio, leads into muscle loss. muscle is the live tissue that consumes most calories even at rest. The less muscle you have, the lower your BMR (basic metabolic rate).

For the majority of people, 5-7 small meals a day and 4-6 training a week do the job. But if it was that easy, we would all be in perfect form. Consistency is the magic word. Stay motivated and trust the process.

No one can stop you. Only you can stop yourself.

#burnfat #metabolism #metabolicdamage 

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AVOID THESE BODYWEIGHT EXERCISES TO PREVENT INJURY...

#1 - Triceps dips with your hands behind you on a bench:

terrible for your shoulder joint and rotator cuff muscles

#2 - Jumping exercises on concrete OR if you are overweight OR beginner:

these will kill your knees.

#3 - Running on asphalt if you are overweight or beginner:

here again, you can injure your knees. believe me, it's not a joke. it happened to me. i wasn't overweight, just a beginner. couldn't walk for more than a month and it took me 1 year to rehabilitate. if you are overweight or a beginner and want to run, do it on the beach.

#4 - Sit-ups, crunches & V-sits done in the wrong way - 

these will cause you back problems. The majority of people doesn't have abs not only because their diet is unhealthy, but also because they perform the ab routine in a completely wrong way. When you do crunches or reverse crunches, your lower back MUST stay on the floor. If you have a slight hyperlordosis (curved lower back), you have to bend your knees or even raise the feet from the floor.

If you already do crunches and reverse crunches, there's no reasons to do sit-ups or V-sits. These train your abs only partially (in the first 15-20° angle, so "crunch"). You may have noticed that your back or thigh hurt. This is because you are working on the iliopsoas, not the abs!

#5 - Push-ups with your elbows flared out wide:

this kind of push-ups causes you great grief in your shoulder joint and rotator cuff, just like the classic barbell bench press.

#6 - High repetition box jumps where you jump back off the box with each rep:

your achilles will snap one of these days, and that's easily one of the WORST injuries you can suffer.

#7 - Mountain Climbers with a rounded low-back:

this will hurt your back just as quickly as sit-ups or crunches. Your body must stay in line with the legs. Butt down, please! 

#8 - Prisoner squats with "lazy" hands:

in order to get the best result from this exercise, you must keep your fingers interlaced behind your head, your elbows must stay back and your shoulder blades must squeeze together. This exercise also allows you to work your upper back without equipment.

#9 - Ugly Lunges:

I hate it when I see people doing ugly lunges. Some people don't have the right balance and that's ok. If you are one of them, switch to squats or walking lunges. But please, no knee over your toe! This not only ugly to see, but also dangerous for your knees.

When working out, safety comes first. Not only beginners, but intermediate and advanced trainers should spend more time working on the execution of the movement. I must say that 95% of the people in the gym perform the exercises in the wrong way and use much heavier weights than they should. If you execute the exercise perfectly and respect the TUT (time under tension), you can work your muscles perfectly with lower poundage . Next time you go to the gym, leave the ego at home and try performing your usual routine by focusing on the execution. You'll be surprised to notice that you will not only have to lower the poundage, but you'll also be sore the next day!

#bodyweight #training #weightlifitng #bodybuilding #preventinjury

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MUSCLE BUILDING TIPS

#1 Lift!... so obvious

For hypertrophy train with medium-heavy weights with which you can perform 8-12 reps. Rest between sets for approximately 1'-1'30".

#2 Eat more

Just like in fat-loss, nutrition plays the main role and is 70% of the result. In order to gain muscle you have to eat more calories than you burn. If you consume nutrient dense foods and you work hard in the gym, the extra calories won't be completely stored as body fat. Your body needs those calories to repair the muscle tissue and grow.

#3 Eat more carbohydrates

No carbs, no muscle. Sorry! It is simply impossible to maintain a healthy and toned body if you don't consume enough carbohydrates. Carbs are just as important as protein in the building and repairing process. Not to mention that carbohydrates serve as energy... and no energy = bad performance. Bad performance = bad results.

4# Eat more protein

Without protein your body is not able to build muscle. Protein provides your body with the necessary amino acids that are crucial for building new muscle mass. Diets high in protein help build muscle only when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Some people, especially men, exaggerate with the protein intake. 1 gram per body weight (in lbs) is perfectly fine.

#5 Eat more fat

Dietary fat has a direct relationship with testosterone production. Your main focus should be to increase your intake of essential fatty acids and not saturated fats. No, ladies, you wont become hairy, bulky and get a deep voice. In the worst-case scenario you'll get a nice round butt, sexy legs and toned arms.

#6 Drink more

To make sure that your muscles stay hydrated and receive all the nutrients they need, you must drink a lot of water. A dehydrated body takes longer to repair itself than a hydrated one.

#7 Take a good multivitamin

If you train hard, your body needs all the vitamins and minerals to preserve perfect health. Unfortunately these are sometimes very hard to get through nutrition, especially nowadays, so it's important that you supplement with a good multivitamin.

#8 Forget cardio

I've never ever understood why some athletes keep performing cardio off-season. This is a complete non sense! In order to put on serous mass you must ditch the cardio which is completely counterproductive for muscle growth.

#9 Rest, rest, rest

Getting enough rest is just as important as training and nutrition. At least 7 hours of sleep are a must. Muscle is torn in the gym, fed in the kitchen and built at rest. This is also one of the many reasons why cardio is a no-no.

You can train in the best gym in the world and have the best equipment available, but if don't know how to train and eat properly, you won't be getting results anyway. With both fat loss and muscle building, consistency and patience are absolutely necessary.

#bodybuilding #buildmuscle #cardio #weightlifting #nutrition #training

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10 BODYBUILDING MISTAKES

here are the 10 most common reasons why people fail at building muscle.

#1: Using machines for every exercise

free weights (except the very light ones) can be very intimidating and yes, sometimes machines are more safe.. but that's if you are a beginner or an advanced lifter. 

the machines practically balance the weight for you, but they also force you to perform fixed, unnatural movements that can hurt your joints. 

free weights not only force you to use natural movements, but they also help you built more strength, since you have to work also with those small muscles called stabilizer that don't participate in an exercise performed on a machine. oh, and not to mention that you don't have to wait for the machine, which saves a lot of time and let's you perform the routine as planned

#2: Doing too many isolation exercises

isolation exercises work only one joint at a time (eg. bicep curls, flies, lateral raises etc). people don't realize that when you perform compound movements, like the bench press or squats, you already work other small muscles, not just the main ones. take the squat, for example... more than 500 muscles are involved into squatting, not just the quads or the gluts.

plus, isolation movement is very rare in everyday life. our body uses multiple joint in the natural movements not only because in this way it is stronger, but also because it takes away the pressure from a specific joint.

don't perform more than 1 or 2 isolation exercises per body part if you are not a professional bodybuilder who needs to enhance muscle growth on a specific body part. rather use the compound movements which build overall strength.

#3: Avoiding leg and back day

i don't know why, but men like to avoid leg day and most women avoid back day. when you train large muscle groups like back and legs, your body releases more muscle building hormone. and the more muscle you have, the more calories you will burn at rest.

#4: Not having a training log

are you one of those people who hit the gym without a workout sheet and hanging around without having a clue what to do? 

well, i can only tell you that if you don't have a plan and don't know where you are going, you'll probably end up somewhere else.

before you even enter the gym, you must know what body parts are you going to work and what exercises are you going to perform. writing down every rep and weight is crucial if you want to keep progressing. this will also put you into competition against yourself and not against the others. and remember, what you can measure you can improve.

#5: Not increasing the poundage

one of the most common mistakes people make is always lifting the same weight week after week. if you don't challenge your body and don't give it a reason to become stronger, it will stay as it is. that's why you need to increase the poundage or perform more reps with the same weight. usually increasing the weight by 4-5% works best.

#6: Thinking that if you are sore the next day, you had a good workout

many people thing that training till they drop is the only effective way to train. so wrong! soreness may or may not happen, but it's absolutely not an indicator for muscle growth or improved strength. the truth is, that if you're not lifting more weight today than three months ago, REGARDLESS of how sore you got during or after trainings, you are NOT making progress. 

#7: Muscle confusion or changing your workout routine every time

some people really like to change their routine every time, switching the sets, reps and exercises. well, let me tell you something. if your body don't get used to a movement, it won't grow. you can't become stronger if you are switching everything up every week. nor you can master the technique or track progress.

the only effective way to confuse your muscles is to progress. and how do you make progress? you can simply increase the poundage every week or perform more reps with the same weight if you can handle it.

#8: Skipping workouts

As i wrote many times before, consistency is key when it comes to fitness. I know sometimes you are really tired or have too much stuff going on... but hey, a bad workout is better than none. plus, working out also helps you to relax and keeps you in good mood. 1 workout is only 4% of your day... don't tell me you can't make time for it. how can you keep progressing if you are not consistent?!

#9: Compensating for bad nutrition

you know, countless hours on the treadmill thinking that it will burn off all the junk you had the day before.. ye ye ye.. it doesn't work like that. if you want to achieve a lean and muscular body, you have to nourish your body with good food and stay on track. of course you can have some junk from time to time, but plan it in advance. have it post-workout, if possible, because that is the time when your body will use those nutrients to replenish glycogen stores, and it is less likely that those calories will get stored as fat.

#10: Wanting to do it on your own

Training with a partner or having a spotter, is very important if you want to become stronger and go past your plateaus. 

spotting while lifting weights not only provides a physical advantage for the lifter, but a mental one as well. a primary goal of lifting weights is the safety of the movement, and working with heavy weights and using a spotter helps to decrease the risks of serious injury.

#training #gym #workout #mistakes

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5 TIPS THAT TAKE YOU CLOSER TO YOUR GOAL

1. Commitment

If you don't commit, you will keep falling and you'll never reach your goal. Commitment and consistency are the magic words when it comes to fitness.

2. Go at your own pace

There's no one size fits all. You can't keep doing what your friend does or copying workouts and diets from the internet. If you want to improve, you have to beat YOURSELF! You have to do what is best for you. 

There are thousands of programs out there and all work. No doubt about that. But not all of them work for everybody. This is why the role of a fitness expert here is so important. Find a personal trainer who you trust and who will listen to you! Only following a nutrition program and performing a routine that is designed for your needs, will give you the results YOU want.

3. Progress

Fitness is not about being better than your friends or the other people at the gym. Fitness is about you. It is about being better than YOU were the day before. Find a program that suits YOU and follow it for 6-8 weeks. Each time try to make progress by increasing the poundage or by simply performing one more rep. And remember, ego is not allowed in the gym. Ego is the one who keeps you stuck. Ego is the one who prevents you from improving. Don't be afraid about lowering the poundage. This doesn't mean that you became weaker. It's just another technique to get you out of that plateau and become stronger.

4. Rest

Taking periods off from training is completely fine. Actually taking a week off from time to time is recommended for better recovery and muscle growth. If you don't feel like taking the whole week off, you can also get involved into lighter sports or just stretch and perform yoga. Whenever you feel demotivated and don't enjoy working out anymore, it is probably time that you take some rest. These are all symptoms of overtraining.

5. Chose the right competition

As i wrote above, the only competition should be yourself. Don't get me wrong, it's fine to have role models and looking up to people who inspire you, but you shouldn't compare yourself to them. This can not only demotivate you and make you feel bad about yourself, but it also prevent your from improving.  Instead, try to improve from your last personal best, whether it is body fat percentage or the weight you lifted.

You are unique. Nobody is like you and you are not like somebody else. Work on your beating yourself, not the others.

#training #fitness #weightlifting #bodybuilding

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HOW MUCH MUSCLE CAN YOU GAIN NATURALLY? (also for women)

how many bodybuilders you know who openly claim that they are using steroids?! me, none. but these athletes can fool you, not me. the eye of an expert is way too sharp. studies show that if you are a natty (a natural athlete) you can't reach more than 180-190 lbs shredded. no, not even if you are a genetic freak. these are facts, people. so all those pro bodybuilders who claim to be natural.. they are actually not. no, not even those who compete in 'natural' federations.

most federations don't perform anti-doping test and in those who do, you still have a way out.

let's face it.... 99% of the athletes in this industry takes steroids. sad, but true.

ok, enough about pros. let's talk about you, normal person, who trains on a daily basis. men usually have unrealistic expectations and women greatly overestimate how much muscle they can gain so they do everything to avoid it. 

so, be it man or woman, your results suffer as a result of not truly knowing how much muscle you can gain or how long it truly takes to build it.

one thing you need to know is that the more experienced lifter you are, the less mass you gain. here are the numbers: (women divide by 2)

-1 year of proper training and nutrition: 20-25 lb/ 9-11 kg

-2 years of proper training and nutrition: 10-12 lbs/ 4.5-5.5 kg

-3 years of proper training and nutrition: 5-6 lbs/ 2.2-2.7 kg

-4+ years of proper training and nutrition: 2-3 lbs/ 0.9-1.4 kg

TO SUM UP:

an average NATURAL MAN can gain a total of about 40-50 lbs/ 18-22kg of muscle in their life.

an average NATURAL WOMAN can gain a total of about 20-25 lbs/ 9-11kg of muscle in their life

an average NATURAL MAN can gain between 0.25 and 0.5 lbs/ 0.1-0.2 kg of muscle per week (or about 1-2 lbs/ 0.4-0.9 kg of muscle gained per month).

an average NATURAL WOMAN can gain between 0.12 – 0.25 lbs/ 0.05-0.1 kg of muscle per week (or about 0.5-1 lbs/ 0.2-0.4 kg of muscle gained per month).

a 5'8''/ 173 cm man can weigh 160 lbs/ 72.5 kg at 5% BF and 170 lbs/ 77 kg at 10% BF

a 5'10''/ 178 cm man can weigh 171 lbs/ 77.5 kg at 5% BF and 180 lbs/ 81.6 kg at 10% BF

a 6'/ 183 cm man can weigh 182 lbs/ 82.5 kg at 5% BF and 192 lbs/ 87 kg at 10% BF

keep in mind that the numbers above refer to the best possible circumstances. age, training experience level, muscle memory, genetics, workout and nutrition all affect the muscle growth potential.

#training #nutrition #steroids #musclegain #musclemass #bodybuilding #antidoping

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6 TIPS FOR DROPPING BODYFAT

1. cut out all simple sugars including fruit.

instead eat complex carbs like brown rice, sweet potatoes, whole grains etc.

2. cut out processed foods. if it doesn't come directly from a plant or ground, don't eat it.

3. increase lean body mass by lifting weights. muscle is the live tissue and the more muscle you have, the more calories you burn. weightlifting may burn less calories than a cardio session, but you get the afterburn effect. this means that you burn more calories at rest. cardio, on the other hand, slows down the metabolic rate so you burn less calories at rest.

4. increase meal frequency. eat 5-7 meals a day, every 2-3 hours.

5. hydrate. water is fundamental to keep the hunger away. when the cells are dehydrated, the body calls for carbohydrates which hydrate the body by driving water into the cells. moreover, water is absolutely necessary to flush the waste out of the body... fat is waste.

6. if you are already following all the steps above and you are pretty high in calories, try to decrease them by 10%. 

if you are low in calories, and don't see results, increase the carbohydrate intake by 10g each week.

#bodyfat #calorieintake #fatloss #tips #nutrition #mealtiming

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SQUAT...

.. is a totally safe exercise when performed with good form. the bodyweight should be on your heels. many people tend to raise the heels a little which puts too much stress on the knees. if you can't keep your heels on the floor, put a plate under your heels. 

i recommend using flat shoes for your leg day.. no running or other types of shoes with air in the heels, but rather a flat shoe like the all-stars. if you prefer, you can squat and deadlift barefoot, which is even better. but always (!) wear shoes for other exercises. safety comes first!

if you have knee issues, knee straps are very recommended.

here are some benefits of squatting:

-squats are a total body exercise, not just lower body. more than 500 muscles are involved into squatting.

-tones the quads, the hamstrings, calves, butt... it's a complete lower body exercise. the stance, the position of the bar and how low you go, determine the muscles engaged.

-increases joint flexibility

-maintain mobility and balance

-burn more calories than most exercises

-gives you the 6-pack

-improves bowel movements

-...

#training #squatting #compoundmovement #totalbodyworkout #trainingshoes

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BENEFITS OF DEADLIFTING

-fat burning

-improved posture

-improved grip strength

-total body strength

-sculpt the entire core (read 'six-pack')

-functional strength

-muscle mass

-higher levels of testosterone and HGH (no, ladies, you won't get long dark hairs and you won't turn into man... the worst thing you can get is a phenomenal butt)

-prevent injury

-prevent lower back pain

-high-intensity cardiovascular workout

...

these are just some of the benefits of deadlifting, but still, there are a very few trainers who deadlift. especially women... you can see a woman squatting from time to time, but you'll almost never see a woman deadlifting. why?! the deadlift is a VERY SAFE exercise when performed with proper form. 

please, take a close look at the picture above and learn the proper form. start with lighter weights and once you become more confident, start loading. you'll be surprised how strong can you actually become.

#training #deadlift #strength #power #cardio

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REASON WHY YOUR WORKOUT IS NOT GIVING YOU RESULTS

-you are not working hard enough... you have no idea how many people i see every day at the gym who think they are working hard, but they are really not. they are just wasting their time with toning exercises with weights that are lighter than their purse or spending too much time talking and not giving all they've got.

-you are working too hard

training to failure or performing HIIT workouts like Insanity can lead you to a plateau... fitness or fat-loss. so don't perform each set to failure and don't perform more than 3 20 min HIIT workouts a week.

-you are doing just cardio

training in a circuit is still cardio, even if you do it with weights. rest periods are there for a reason!

-you stick to the same routine

the training routine needs to be changed every 6-8 weeks... it can be small things like changing rest periods, the order of the exercises, switching from dumbbells to barbell or machine, using rest-pauses, drop sets, working in another rep range etc. you don't need to completely change your whole workout.

-you change your routine too frequently

just like our body adapts to the very same routine, it also adapts to change. that's when change becomes routine.

#training #challenge #hiit #cardio #weightlifting

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HOW TO PERFORM THE SKULL CRUSHERS CORRECTLY

there are a very few people who know how to perform the skull crushers with perfect form and hit the triceps correctly.

when you lay down on the bench, don't hold the arms straight up, but incline them slightly in diagonal toward your head. arms are still straight, no bending in elbows. in this way you not only hit the triceps better, but you also remove the weight from the shoulder joints and the rotatory cuff. if you have elbows issues, lowering the weights just past your forehead will solve your problem. performing the exercise in this way is also much much safer since you prevent the weights from hitting your head (they are called skull crushers for a reason).

a few more recommendations:

-don't do them with the straight bar

-don't do them with the EZ bar

-go with the neutral grip, palms facing each other

-go with high reps (8-12)

-keep the elbows toward inside and parallel to the body

the skull crushers are the only exercise to stimulate all the three muscles of the triceps: the lateral head, the long head and the medial head. all the other tricep exercises behind head stimulate only the long head. that's due to the position of the hands.

if you want to stimulate the medium head, turn the thumbs inward.

if you want to stimulate the lateral head, turn the thumbs to the outside.

#training #triceps #gym #exercise #muscles

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DOES FASTED CARDIO MAKE YOU BURN MORE FAT?

during fasted cardio the primary source of fuel for the body is fat. but the research shows that people who use fat as fuel during their workouts, burn less fat during the day. on the other hand, people who exercise after a meal and use carbohydrates (glucose) as fuel, burn more fat post-exercise. this condition, when the metabolism stays elevated for several hours after a workout, is called the after-burn. so it's obvious that you are going to burn more fat during the next 24 hours than in 30-60min of steady stay fasted cardio. 

so not only fasted cardio is not convenient in terms of fat-burning, but it is also proven that steady stay cardio slows down the metabolism. and you'll say.. what about hiit on the empty stomach?! fasted hiit is an absolute no no.. first of all because your workout efficiency is compromised when the body doesn't have enough energies so you'll burn less calories for that reason. second, because your body will get those energies from muscle-breakdown since the glycogen stores in the muscles and liver are depleted from prolonged fasting.

the take-home lesson: if you must do cardio, go with short hiit session and always have a meal before. it can be a complete meal 90 minutes before or a carb-protein shake 20 minutes before. 

if you want to read more see these articles:

Zoladz JA, Konturek SJ, Duda K, Majerczak J, Sliwowski Z, Grandys M, Bielanski W. Effect of moderate incremental exercise, performed in fed and fasted state on cardio-respiratory variables and leptin and ghrelin concentrations in young healthy men . J Physiol Pharmacol. 2005 Mar;56(1):63-85. 

Stannard SR, Buckley AJ, Edge JA, Thompson MW. Adaptations to skeletal muscle with endurance exercise training in the acutely fed versus overnight-fasted state. J Sci Med Sport. 2010;13(4):465-9

Tanner JM, Kearns DT, Kim BJ, Sloan C, Jia Z, Yang T, Abel ED, Symons JD. Fasting-induced reductions in cardiovascular and metabolic variables occur sooner in obese versus lean mice . Exp Biol Med (Maywood). 2010 Dec;235(12):1489-97.

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HABITS OF FIT PEOPLE...

1. they plan ahead and prep meals in advance. 

2. eat 5-7 times a day. eating every 2-3 hours keeps your blood sugar stable and prevents cravings. eating frequent meals also keeps the metabolism going which is absolutely necessary if you want to lose fat or stay fit.

3. they get protein at every meal. 15-30 g of lean protein at every meal will keep the blood sugar stable and the hunger away. not to talk about preserving lean muscle tissue..

4. they stay away from sugar and processed food. 

5. they don't cut carbs. carbs are fundamental if you want to build muscle or preserve muscle tissue. without the carbs a lot of protein gets wasted because it can't reach the muscle. carbs, in fact, enter the cell which releases sodium which acts as a transport system for the amino acids. this is also why it is not wise to cut out sodium!

6. they love the veggies. veggies are rich in fiber which slows down the digestion. in this way the nutrients are absorbed very slowly and the blood sugar remains stable. 

7. they drink lots of water. water is essential for almost every metabolic process and dehydration leads to chronic fatigue, headaches, muscle cramps, dry skin, hair, and eyes, constipation, and physical weakness. 

8. they know that fats don't make you fat. good fats are essential for vitamin absorption, hormone production, metabolism function etc. protion control here is a must so prepackaging your nuts is a very smart idea!

9. they lift weights 4-5 times a week. weight-lifting boosts the metabolism and associated to a proper nutrition it supports muscle growth. and we all know that muscle is the live tissue.. the more muscle you have, the more you can eat. simple.

10. they get enough sleep. sleeping 7-8 hours a days is essential for a healthy hormone balance. during sleep our body rebuilds and recovers. if you don't get enough sleep and give your body the chance to heal itself, you can't complain that you are not getting results. i know that for some of you getting enough sleep is a challenge.. but you must get those hours of sleep in if you want to stay healthy.

11. they prioritize. no time for exercising, prepping your meals etc? prioritize! do what is necessary not what can be postponed. schedule the housework and use a timer. try to do as much work as you can in that frame of time. don't waste time on internet or phone, concentrate on work and you'll be surprised how much time you have when you get rid of distractions.

#fit #healthy #mealprep #sleep #metabolism #protein #hydration #weightlifting

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