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TOP Exercises To do To get Strong!

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MUST DO EXERCISES TO GET STRONGER

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"COMPOUND EXERCISES"

When going about Compound exercises, you have to utilize your whole body to perform a rep of an exercise. When initiating your whole body, everything is being stimulated, the large muscles and even the small muscles that most people don't focus on, and that is the "stabilizer" muscles. Thus gives you a greater chance to develop strength and muscle.

Sunday, February 2, 2020

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Counting Macros!

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Counting Macros!


It is important to understand the fundamentals of nutrition because it'll make everything else much easier to go about. Building muscle, losing/gaining weight, etc. So, Is counting Macros even worth it?

Understanding Macros!

The foods we consume have CALORIES "nutrients" - Macro and Micro-nutrients. We're only going to focus on "Macros."

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Macro nutrients are: Proteins, Fats and Carbs. 

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This is the main information you're wanting to understand. Each food and drink item you consume contains nutrients, whether it is proteins, carbs and/or fats. When it comes to losing weight, gaining weight, and/or building muscle, it's important to understand how much of macro's you're getting at the end of the day.


Examples of Macro [Foods]Info:

Breads/Pasta/Oatmeal/Rice = Carbs and Proteins
Fats = Avacodes, nuts, seeds, etc
Protein = Meats, fish, nuts, seeds, etc.


Us, people, tend to eat poorly. Meaning we don't prioritize nutrition so, at the end of the day, we're impacting our health.
It's important to realize the foods you consume because knowing about nutrition, you can make your life and your own health much better. 

THE BENEFITS of Counting Macros

By counting macros, you can ensure that you're either receiving enough nutrients and/or promoting a calorie surplus, a calorie deficit or maintenance. You can alter these macros such as fats and carbs to alter your physical appearance (manipulating calories/macros to obtain a certain physique).
People who want to shred down typically decrease their carb intake, and for bodybuilders, they have to reach their quota to maintain and to continue to build muscle, etc.

- Benefits people who want to lose weight or gain weight

 - Helps alter their physical appearance - shredded look, dry-out look, vascular, etc.

 - It helps with building muscle because it ensures that you're receiving enough nutrients to nourish your body for muscle growth.

 - Helps with understanding food and nutrition


For example, Bodybuilders want to get approx .08g~1g of protein per body weight in order to recover and grow properly. Without enough protein intake, you're hindering your progress and recovery. It's impacting your whole health, regarding bodybuilding. 


Many people are not deficient in proteins, fats or carbs unless you know that your diet is poor. It's quite difficult to be deficient because, in America, we tend to excessively consume too much of either proteins, fats or carbs. (That's why we have an obesity problem, eh?)

People who wonder why they're underweight will benefit from counting macros because it gives you a baseline of your calorie intake and macro intake.
It gives you an insight whether if you're underfeeding yourself or depriving yourself of certain nutrients. It's important that you consume all food groups to receive all the nutrients your body needs.

For vegan people, plant-based foods contain all the necessary and vital nutrients your body needs in order to live healthily [and to promote muscle!]

If you are a beginner and need help diving into the fitness realm, understand the basics.
Calories are Nutrients, nutrients are macro/micronutrients, and macros are proteins, fats, and carbs, and Micro-nutrients are; Vitamins and minerals; sodium, potassium, zinc, iron, etc. It's complex to understand micronutrients. It's not really ideal to understand and count micronutrients unless you have a really poor diet or depriving yourself of food groups.

If you're really wanting to better your health, counting macros can help you pick out good foods. It'll help guide you in the right direction to start eating more healthily. People who tend to count macros/calories end up eating heathier because essentially that's the end goal, eat healthily and look good. Without knowing macros and anything about nutrition, you have no idea whether the foods you consume are healthy or nourishing. 
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Tuesday, January 28, 2020

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Saturday, January 18, 2020

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How To Get ABS (Summer Shreds)

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Abs - the one muscle(s) that everyone wants. Everyone seems to have a difficult time achieving abs. Today, we'll learn how to develop abs.

BODY FAT

Depending on your body fat (percentage), you will or will not have abs because if you're overweight or have a high body fat percentage, your abs will be cover with [fat], and if you are skinny or lean, you'll have [visible] abs. ABS muscles are already there, you don't need to work them to get them. So the Key is, is too have a low body fat [percentage].
You should focus on:

  • Diet and Nutrition - If you're eating like junk, expect a junky physique - the cleaner you eat, the cleaner you look (in my experience and opinion).
  • Must be lean to have visible abs - maintain a low body fat percentage
  • Focus on macros - fats and carbs, I'd recommend keeping carbs low to maintain leanness.
  • Ab exercises - exercise your abs twice a week, I'd say atleast.

Exercises for ABS

As mentioned above, You don't necessarily need to workout your 'abs' muscles to get them. You already have them - You must have a low enough body fat to reveal them. By training your abs, you'll shape them a bit but if you're overdoing it, you'll have blocky abs. Block abs aren't that appealing "sexy." Train them but don't over do it. Some muscles surrounding your abs such as your obliques, the side muscles of your abs, (love handles) shouldn't be trained as much. If you're wanting a small waist, don't over-train your obliques. You have to target your upper and lower abs if you want good looking abs.
Some high-intensity exercise such as standing shoulder press, deadlifts, and others can help aid in developing your core. Your core are your abs muscles and the muscles that surround that. Standing workouts utilize core stability which results in core strengthening, and when you train your core, you'll define your physique [better].
Standing presses aren't the only exercises that'll train the core, other exercises will do, such as a plank, etc.

Oblique Workout for ABS


Those exercises above, are good enough to develop your oblique muscles and core. 

Upper Abs Workout

Crunches, High Crunches, Situps, Long Arm crunches and knee Crunches

Low Abs Workout

crunch kicks, bicycle kicks, pulse ups, leg raises, scissors, reverse crunches

Six Pack ABS - Overall ABS Development

Flutter kicks, elbow planks, L sits, Hollow Hold, V Ups, Sitting punches, Side Planks, Sitting Twist, Half Wipers, Knee to elbow, Climber taps


Diet and Nutrition For ABs

  • Stick To Your Healthy Foods
  • Stay Hydrated
  • Eat Your Vegetables - they contain healthy nutrients and fiber; Fiber helps with cleansing your gut, which is essential for a good looking physique and abs.
  • Avoid over Eating.
  • Avoid eating junk foods, avoid eating processed foods such as fast foods, etc.
  • If you're overweight, be in a calorie deficit.  
  • Avoid foods that irritate the gut
  • Stress less
  • Sleep more

The foods that you eat, dictates your physique appearance. Food is so important to pay attention too. Lack of nutrients will destroy your health and physique, By eating smart, you can achieve a greek body physique.

STOMACH VACUUMS

Stomach vacuums: Exhale all the air from within, bring in your core, tighten it up to your spine, tighten it as hard as you can, try to imagine your center, abs is going to the spine, in the back. Hold it for a couple of seconds and repeat. Do this for reps/sets.

How to Get a Smaller Waist

To develop a small waist, it comes down to genetics and weight. If you're over weight then expect your waist size to be high. If you're naturally big or if your waist is naturally big, there's not much you can do. Using a waist trainer helps a bit, it'll help reduce and tighten up your waist. It'll help you train your core muscles, which helps tone up the midsection. Doing stomach vacuums will also help. Don't overtrain your oblique muscles if you want a small-er waist.

V Taper Physique

So, you're probably wondering, Okay, I know about ABs, but the "v-taper" though? The v-taper is an illusion - it comes from the body's physique [apperance]. Your shoulders, arms, and midsection is considered the v taper. People who have big shoulders, nice and defined oblique and abs muscles are considered a nice v taper physique. If you only have abs and no shoulders or arm muscles, you do not have a good "v-taper" physique. 

Supplements and Other ways to get ABS

  • Fat burners to help aid in fat-loss.
  • Water retention (be careful, I wouldn't advise altering your water because of dehydration)
  • Drinking Cofee / Tea to help stimulate fat-loss and to help combat fat gain
  • Keto Diet
  • Maintaining this type of lifestyle.
That's IT!
There's not much else to explain. It boils down to body fat, and how proper is your diet and nutrition. Exercises will only help define them.  

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