Truth

"You get in shape by accumulating significant, but livable, improvements to your lifestyle over time, and building on that."

Read this is you want to know EVERYTHING about getting "in shape" 

http://liamrosen.com/fitness.html

It is the most straight forward, accurate informational piece I have ever read. 

HIIT

Guys & Gals,

The easiest, fastest, and most accurate way to accomplish your goals of losing weight or fat & "toning" for the ladies, or gaining muscle for the fellas (same thing), is through HIIT.  It's actually very challenging but it's even more effective. I know that most people are looking for the quickest route for attaining their fitness goals.

This is my absolute favorite website to go to. http://www.bodyrock.tv/
They're awesome so girls will love them & this lady is hot so guys will love it too!

Seriously, do this shit for two weeks and you'll be able to tell a difference.


<3 Bailey

Leg Day!

Today is one of my favorite work out days- LEG DAY! 

I'm at work right now & I cannot wait to get off so I can go to the gym. 

 I decided to create my workout for tonight & share it.

Legs are very important to work out. There's a saying, "Friends don't let friends skip leg day."

That's referenced to the male gym rats who only care about their upper body. Haha.

Now sometimes, people have smaller legs due to genetics.

If that is the case, you need to work them out extra hard to gain mass.

(Only if you want to look proportionate.)

 I don't need to do that because I already have larger legs due

to genetics (or eating), so I just squat for my butt to get bigger. ;)

Here's a shirt I bought online yesterday that I can't wait to wear!

Workout:

1/2 Mile warm up

Leg extensions

Front Squats

Body Weight Lunges

Bosu Ball Under Foot

Ab workout

Romanian Deadlift

So that will probably be what my workout looks like for this afternoon.

My brothers don't think warming up is good on leg days because doing heavy-weight

leg workouts are already very brutal on your lower back & legs. So, you can skip that.

The one ab workout will be something simple since your abs are indirectley

worked out while you're working out legs. Same with lower back, but I never ever

do back extensions on leg day because I hurt my back too much for a twenty year old.

Here's photos of the workouts if you have no idea what any of that means.

Leg Extention

Front Squats

I do this in oppostion to regular squats sometimes to mix it up & because

this position forces your back to stay a bit straighter.

Lunges

 Bosu ball

the ball goes under your foot

Deadlift

Key To Success

I was just reading this great article about glute muscles and it has every point I am trying to get across about not doing long distance or timely cardio, splitting your workouts into muscle groups, and not working out your entire body all the time. This is the science and facts behind working out and looking your best.

In this questionnaire, they are discussing glute muscles, but it applies to every muscle group in your body.

Q: What’s the biggest mistake women make when training?

A: Most women think they have to do 20–30 reps of each exercise to see results. When you do those long sets, you’re building endurance fibers & not stimulating your muscles to grow. It’s better to go at a higher intensity and use a bigger weight but do only 8–15 reps. You can do tons of squats & lunges, but if you don’t increase your weight, you’ll plateau.

Q: How often should you include glute exercises in your strength-training routine? 

A: Once or twice a week. There’s no reason to do them every day. You have to let your muscles recover in order for them to grow. Women are scared of growing their muscles, thinking it will make them look bulky, but since muscle takes up less space than fat, the more you have, the tighter (& smaller) your butt will be.

Q: What’s the best cardio to do for your butt?

A: Let’s say you want to get the fat off your butt. If you have less muscle and more fat, then doing a lot of cardio will help you lose the fat, but you’ll be left with a flat butt. (cardio burns off fat & muscles) You need to focus on building muscle while you’re burning fat. That means you should avoid cardio that keeps a steady pace and opt for cardio workouts that alternate high-intensity intervals with recovery periods. (HIIT) Do cardio training like you do weight training, 1 minute fast and 1 minute slow. It increases your fat-burning rate. But it’s important to have a strong strength-training routine in place so you first build muscle, then do cardio to take off the fat.

Here is the link for the entire article if you would like to learn more about glute work outs. Source:
http://www.muscleandfitnesshers.com/training/other/six-tips-rock-hard-rear

Abs Are Made In The Kitchen!

Have you heard that saying before? In my experience it is very true! & also very hard to follow. Of course, abdominal workouts help a lot too, but the main thing is to lose that fat that's covering up all your sexy muscle! & since there is no thing as spot fat reduction (ex: stomach fat burning foods is totally a lie) we need to focus on overall fat loss. Here are some healthy snacks & foods you can try supplementing or incorporating into your diet. 

Grapefruit

Beef Jerky

Whole Oats

Fish, fish, & more fish

Greek Yogurt

Cottage Cheese

Edamame

Chicken

Turkey

Asparagus

Black Beans (most beans)

Black Bean Patties

Turkey in place of beef (turkey meatballs, burgers, hotdogs)

Quinoa

Avacado

Whole Grains

Beans

Eggs

Spinach

Nuts

Skim Milk

Really in general more veggies, fruits, whole grains, and fish!

Cheers. <3

Hypothetical Weekly Work Out Schedule

I figured I would post what my weekly work out schedule looks like. A lot of people don't think it is necessary to split work outs into muscle groups on different days. Some people just go to the gym 4 days a week, and work out their "entire body" and do cardio. That is indeed one approach to working out, but I prefer to split my work outs into muscle groups on different days because my goal is usually to gain more muscle mass. You can't do that with only working a muscle group for one or two sets on the "entire body" work out in my oipinon. (ex: only doing one set of curls in a day for biceps) I could be wrong. Again, this is just my personal approach.

Sunday: Rest

Monday: Chest, Triceps

Tuesday: Legs

Wednesday: Back, Biceps

Thursday: Rest

Friday: Abs, High intensity interval training (hiit)

Saturday: Legs, Sprints

Lately I have been trying to lose body fat, so I've been swimming sometimes in the morning and lifting in the afternoon. I was only really strict about that for about 5 days, and it's kind of died down.

Since that stopped I've been trying to do at least 10 minutes on the stair stepper in "Fat Burn" mode on level 10. For the longest time I have not been doing any cardio (except an occasional 1 mile run before lifting) so I really have gained a lot of muscle and size, but now I am trying to cut some body fat away so I'm incorporating high intensity cardio after my workouts. 


<3

Back Work Out

Hello muchachas,

As I am sitting here on my butt at work, I am planning my workout for when I get off. Planning your entire workout before hand is one thing you can do to save time at the gym. That way, I'm not walking around saying, "Hmmm, what should I do next?" or if I can't think of anything while I am there, I will have it written down so I can't leave just because I'm not sure what to do. Luckily, I have a desk job where I can be on the computer a lot which gives me time that I'm not wasting. Here is my work out for tonight!

Back/Bi Workout Tonight:

Lat Pull Downs*

Wide Grip Assisted Pull Ups*

Bicep Dumbbell Curls

Sitting Row*

Preacher Barbell Curls

Upright Row

Trap Shrugs

Rear Delt Fly*

Stair Stepper*

* on a machine

If any one is actually reading my blog, I will explain these work outs and why I'm doing them. So far, I don't have many page views, so I don't go into detail.

Be Back Later. ;)