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Workout Techniques To Break Plateaus

March 31, 2018 0 Comments

Plateaus - 4 tips to break it

Everyone hates plateaus right? I do of course because I want more and more gains. Plateaus is a block, a barrier that prevents your body making anymore changes/gaining size/reducing/gaining muscle because overtime as we do the same routines for X amount of time, your body is adapted to those condition and you're now need to increase your workout in a new way/style. Your intensity must be a little more empowering. To maximize muscle growth, you need to tear down the muscle, break it down harder each in every day. Doing the same intense workouts won't progress you any further, you'll just be in 'shape' rather than building muscle. Not only does changing up the style help build muscle, it helps fight fat off more effectively.

  1.  Time Under Tension - Always keep tension on the muscle that you're training for max results. (concentric | eccentric movement - Lift Slow on the way UP, slow on the way Down, Fast on the way Up, Slow on the Way Down). Change the way you lift, feel the connection with the different angles you're lifting from, train with different variety to increase the pump. 
  2. Pause reps - Pausing within your lift/workout is similar to Time under Tension. You're pausing basically in the middle where the muscle contracts the most to provide a blood rush into that area for a huge PumP. 
  3.  Partials - Partials are what it means, doing half-reps. Doing half reps is going to activate more fibers (= more gains). Do this when failure hits.
  4.  Drop Sets - Using the weight you started off from and dropping the weight slowly to further the training of that muscle. Example: 40 LB dumbell bicep curls x 8 -- Hits failure and Drops weight Lb to 20 LB and Rep out and Drop weight and repeat.

 These are the techniques that I use personally to help increase the intensity of my workout to break plateaus. Basically, you need to have variety of styles within your workout regime. If not, your body will adapt. You need to confuse the body (Shocking the body) with new exercises.

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Lower Back Pain Fix

March 25, 2018 2 Comments



 ℹ For Wheelchair/Chair users - Lower pack pain discussion.
People always complain about back pain & without examining why, we neglect it which causes more problems. Problems within the body needs to be addressed right away because if not, it can progress (in pain, deformation, etc.) People who are wheelchair users or people who sit all day don't Usually exercise or stretch their backs so it can recover & gain mobility. As time progress and without care for your spine/Back, problems arise. Your muscles may be over or under active which causes other muscles to not function correctly and it can affect the way you feel. Areas that may be affect are: glutes, lower back, quads, hammys, legs, etc. The body is a whole, everything is connected. If something within your body isn't working properly, other parts of your body won't work at its best to function. ⚠️To fix: Mobility work, stretches and constant care of your body will fix this problem.
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Spine/Back Care is Important

March 21, 2018 0 Comments



For those who experience back pain, it's probable cause is not working your back out properly/not taking care. You must always examine your upper & lower back to ensure you don't deal w/ problems. Many people experience upper back issues bc they overuse there shoulders or simply poor posture. This can be caused by pc & cellphone usage(hunching over causes problems). Do corrective stretches to help your back problems. #fitness #selfcare #pain #stretching #yoga #spine #backpain

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Fuck Comfort Zone

March 20, 2018 0 Comments



To grow, to lean out, you need to get out of your comfort zone & just go for it. It takes commitment & sacrifices to obtain what you want. It simply doesn't show up over night. If you're training within your comfort zone or dieting, you're not putting all of your hard effort in. Put 110% into what you're doing. You'll be outside of your comfort zone, you'll see the results you want. Challenge yourself.

Comfort zone is your threshold, how much or what is your limit but we are designed to keep going, we can push ourselves. I learned throughout my journey that comfort zone is the settle zone, never settle in life unless you got everything whay you need. Challenging your comfortity will make you mentally & physically stronger. You'll feel more confident & the results you're wanting will come faster. Stay consistent too!

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Do Mobility Work for Your Body

March 15, 2018 0 Comments

Your body has tons of muscles, and without taking conern about their health and their function, it my affect you. Without proper exercise and mobility work, your muscles can cause problems. The main problems we see in adults, athletes, etc is shoulder problem. This can lead to other problems within your body such as the scapula muscles and so forth causing problem to the human body. Repetitive reps and poor posture can affect your daily health. People experience this everyday due to this improper care of the body. You must do mobility work to stretch, open the muscles and to ease tension, focus on posture and increase mobility to best of our ability to perform the best of ourselves. Foam rolling one one great benefit to help with mobility work and using resistance bands as i  mentioned in my recent blogs. Take care of your body, your body is your mind. Know and pinpoint your weakness and improve upon it, you'll become a stronger version of yourself.

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Cardio is NOT the only option to Lose Fat

March 12, 2018 0 Comments



Cardio is not the only way to Lose Fat.

Everyone knows that cardio is a fat burning method but do you know why's that?

High intensity workouts/exercises can help aid in fat loss. Weight lifting, body weight workouts, etc are high intensity workouts

If you put all your effort in. You're breaking down each muscle & that requires tons of energy while weight lifting, so the heart rate goes up resulting in numerous things going on, activating certain elements within your body to fight fat. There's tons of science in this but what you need to know is, "High Intensity Workouts" get that heart rate up and burn out. You don't have to do 40 mins of cardio to get what you want.

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2 Tips to Get a Tight Stomach ( Abs )

March 09, 2018 0 Comments



Abs is one of those muscles groups that you need to pay close attention to; morelike your diet. Dieting is the key to show abs, excercise will as well but without the proper diet, you won't show your ab definition. Low body fat is needed to show abs. The 2 tips you should know: (1) Diet. Plenty of water. Low body fat*  | (2) Stomach vaccums. Stomach vacuums are a great way to flatten your stomach and keep it tight. This will also help carve your abs to show more. Thanks to Rich piana. (Arnold also introduced this). These tips in my opinion, in my experience,  will help with your stomach to show abs. #abs #bodybuilding #fitness

Link to my other guide http://delicatefitness.blogspot.com/2018/03/lose-body-fat-simple.html?m=1

Uplift your Mood for The Day

March 09, 2018 0 Comments


Uplift your mood will dramatically make you happier and ease into the day better without being overwhelmed or stressed. Constantly thinking can be tiring, especially if you have a job or go to school and trying to fit other activities in to complete your day. Perhaps that's too much. Lessen if needed but this article is about uplifting your self to maximize energy & efficiency.
To start: I recommend Meditating because it's a great method to ease your mind, to realize and prioritize what's important & what's not. It also helps relieve emotions.
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Second: start doing the things that needs to be done. Setting things to the side for a long time will cause your self to be overwhelmed so why not get it out of the way so you're not worrying about it.
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Third: Start taking Cold Showers. Cold shower therapy has helped me a lot since I've discovered this method. I use this method to start my day, everyday. The cold shower will enhance your breathing which will increase energy and drive, it'll improve blood circulation, it'll wake up your nervous system and it activates all muscles to contract. This is the most efficient way of uplifting your day.
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Fourth: health eating & lifestyle habits. Eat healthy, dont consume junk for breakfast, lunch or dinner. It'll change your Life for good and your mental thinking will be clearer and open minded. A good lifestyle habit is to exercise daily, dont drink or consume BAD DRUGS Everyday, abusing yourself, especially Ciggeratees. They are deadly and it causes a lot of problems. Habits also include having a good clean house, proper self hygiene, etc.
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Fifth: Spirituality. Get in touch with your spirit/soul & recognize that it is there and important; you live with yourself 24.7 every second. Yoga, meditation as I mentioned before, and certain drugs can help you into feeling your spirit. Marijuana can enhance this. Or natural movements such as yoga, or other methods that are similar. This'll help get in touch with your spirit allowing you to accept reality and understand your body n mind so you can relax and ease..
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Tips: don't put yourself into situations that aren't necessary that'll have stress come onto you. Stress is bad, we want to eliminate that as much as possible. Don't overwhelm yourself with a lot of projects or activities. Prioritize your Life style. Drink coffee. Drink tea. Drink a shit load of water. Make your bed. Do good deeds.
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Lose Body Fat - Simple

March 02, 2018 0 Comments

Losing Body Fat can be Hard for some but for some others it can be really easy. It doesn't take a rocket scientist to help someone to lose weight. All you need to know is the basic understanding knowledge of nutrition and yourself. Knowing your limits, commitment and dedication. It'll take some time to lose weight. (1) Calorie deficit. Examine your macros & adjust it. (2) Eating healthy but also cheating. Cheat days or meals during your diet. 1x, 2x per week to trick and fulfill your cravings// carb load days can be used as a cheat day to increase weight/increase metabolism. (3) Intermettiment Fasting. My favorite to help burn off that fat. I have videos about IF ( https://youtu.be/KxB5-MxyB4M )
(4) Eating the right amount// Portion control. Don't over eat, eat til the right amount. This'll help with staying on your diet. (5) Drinking coffee. My favorite also. It'll help with metabolism, appetite suppressant, burning fat essentially. (6) some sort of High Intense Training. Aka get that heart rate up, sweat, burn those calories.
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Conclusion: eat healthy, don't over eat, be in a calorie deficit, adjust your diet, be committed.

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