Sunday, January 5, 2014

My Bicep and Tricep workout!

Biceps-
*4 sets of 10 reps of alternation bicep curls
*4 sets of 10 reps of close grip bicep curls
*4 sets of 10 reps of cable preacher curls
*4 sets of 10 reps of standing cable curls

Triceps-
*4 sets of 10 reps of barbell skull crushers
*(5 bench dips in between each set of BSC's)
*4 sets of 10 reps of close grip barbell bench press
*4 sets of 10 overhead tricep extensions (with 1 dumbbell both hands)


My Chest exercise!

*4 sets of 10 reps of bench press (3 warm up sets before)
*-do 5 pushups in between each 4x10 set of bench press
*4 sets of 10 reps of pectoral flys(on machine)
*4 sets of 10 reps of chest press (on machine)
*4 sets of 10 reps (5 each arm) of floor press with dumbbells or kettlebells

Add some cardio & ab exercises for a full workout!

Tuesday, August 13, 2013

Small Healthy Tips!

1. sometimes you often think youre hungry when youre simply just thirsty! DRINK A LOT WATER.

2. instead of mayo in your tuna or chicken salad, use PLAIN greek yogurt.

3. try to limit your carb intake after 5pm!

4. try not to eat 2  to 3 hours before you go to bed.

5. switch to whole grain pasta or bread & switch to lean & less sodium meat!

6. limit yourself to two cheat meals a week, but GO ALL OUT on those meals! dont make yourself wish you ate more ;) haha

7. instead of bread, make a wrap with lettuce! instead of crackers, use cucumber slices!

8. fruit is healthy yes, but sugar is still sugar so limit it to 3 servings!

9. protein bars can be deceiving, check their sugar and carb content.

10. when you desperately want your latte, get it with no whip cream and skim milk. you wont believe how many calories that cuts!


for people trying to gain weight or bulk(mainly for men)

to bulk or just gain muscle mass you need to eat carbs with every single meal, and eat 6-7 meals a day. (youre going to be so full haha)

in almost all of your meals try to get 50g of protein and 70 to 80g of carbs!

take protein right after your workout to rebuild the muscle you just broke down, and take casein protein right before you go to bed. 

3000 calories is what you should be aiming for and you have to take into account that you burn alot of calories when youre working out so 3000 calories is less than what you actually need to be eating because you might expend 500 calories and that would leave you at 2500 for the day.

to some of the guys i train i recommend optimum nutrition serious mass for protein shakes! so many calories in just one serving and has the best results and reviews ive seen on gaining! the chocolate flavor is really good.. can even mix it up with some peanut butter! haha. can get it on amazon pretty cheap.



*good foods* chicken, salmon, tilapia, lean ground beef, sweet potatos, peanut butter and nuts, egg whites, tuna (if you like tuna, get plain chobani greek yogurt and instead of using mayo, use the greek yogurt instead.. tastes the same and the yogurt itself has around 21g of protein which would make that meal over 40g of protein) whole wheat pastas, rice, oatmeal, & bread. cottage cheese, skim milk, greek yogurt. vegetables and fruit ofcourse! not more than 3 servings of fruit because it can cause bloating. 

Friday, April 12, 2013

Random Stuff!

Sorry I haven't been uploading posts lately! I have been super busy! I am back at it though. This post will just be random stuff I have learned lately!

   I know many people have heard about fad diets, and one of them being gluten free! Someone suggested that I should look into it and that it is way better for you. What I found out from not only research but professionals  and dieticians is that unless you have celiac disease or are gluten sensitive, you shouldn't go on a gluten free diet. It can actually make you retain water and if you go without gluten for awhile and then accidently ingest it, you can get sick! So when anyone other than a doctor suggests it to you, dont pay attention to them.

   ACSM suggests that every individual should exercise ATLEAST 30 mins a day 5 times a week at moderate activity. That is just to get health benefits and maintain weight. If you are wanting to lose weight, you should workout more than that and with a higher intensity. If you haven't worked out in years and all of the sudden start working out 30 mins a day you will definitely see results, but once your body get used to it.. you should increase it to more than that.

   If you are going to have a high carb or fat food, try to make sure you eat it in the morning so you burn it off throughout the day. The later you eat it, the more it's likely going to store as fat.

  To lose more fat it is more efficient to do intense sprint cardio workouts than long ones!
 

Wednesday, March 13, 2013

My leg workout

30 minutes cardio -stairmaster & jacobs ladder

4 sets of 10 reps of calf raises
4 sets of 10 reps of quad curls
4 sets of 10 reps of leg press
4 sets of 10 reps of hamstring curls
4 sets of squats *reps depend on weight*
(*in between each squat set do 10 lunges with dumbbells (5 each leg)*)
4 sets of 10 reps of hip ABduction
4 sets of 10 reps of him ADduction


add ab exercises for full workout!