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. ;)

A tiny workout for your week!

Here's a 5 day workout. Fit it in to your 7 day week however you can!

Day 1:
100 jumping jacks
50 crunches
20 tricep dips
20 squats
20 calf raises
10 pushups on knees
30 sec plank
30 second jumping in place
20 lunges, each leg

Day 2:
70 jumping jacks
50 vertical leg crunches
20 regular crunches
20 tricep dips
25 squats
15 leg lifts, each leg
50 bicycle legs
10 pushups on knees
1 minute running in place

Day 3:
45 jumping jacks
15 squats
30 seconds jumping in place
10 lunges, each leg
50 crunches
20 inner thigh leg lifts, each leg
10 standing calf raises
5 jump squats

Day 4: (cardio)
90 jumping jacks
1 minute run
5 burpees
50 jumping jacks
1 minute run
30 jump side to side
1 minute run
40 high knees

Day 5:
100 jumping jacks
25 vertical crunches
30 regular crunches
20 squats
10 push ups
1 minute plank
10 lunge split jumps
10 high knees

You can do these 5 days in any order you'd like: 5 days straight & 2 days resting, every other day, 3 days on, 2 off, 2 on... whatever fits your schedule! No excuses.

Also, there are simpler modifications for pretty much every exercise that will help eaise your progress. If you have any questions, feel free to comment!

Get Off Your Butt

No one is willing to sacrifice their hour or TV they get a night to rewind from the busy day; or their hour playing Spider Solitaire, or reading. So here are some simple things you can do while you're watching TV, on the computer, or reading that will help your body, health, flexibility, and your multitasking skills!

• Go up & down on your tip toes
• Stretch
• Any continuous movement for 1+ commercial every commercial set
• Increase as your endurance increases
• Jumping Jacks
• Running in place
• Jumping up & down
• Jumping side-to-side like skiing
• Run up & down the stairs
• Squats
• Squat Jumps
• Push Ups 

Keep in mind:
When you're sitting calorie burning drops as low as burning only 1 calorie/minute.
Enzymes that help break down fat drop 90%
Walking burns 3-4x more calories than sitting

My Inspiration For This Post:
pinterest.com/pin/129619295495423063/


Quote of The Post:
"The hardest lift is the one where you get up off the couch"

Oh, the irony

How ironic is it that since I've made this page, I've YET to even post anything! Shows how much allocation of time control I have. Since I'm sitting at work today, trying to plan the evening errands that I have to do after I get off and how I can squeeze a work out in, I think this is a very appropriate time to post.

How am I going to solve my problem?

The first step I take is deciding what type of work out I want to accomplish today regardless of time or resources.  Fortunately, I already decided I wanted to do some quick cardio since one of my goals is losing body fat. This is a great work out because it doesn't matter where you are- all you need is your body!

Second, I decide where I can squeeze the exercising in. Ideally, I do want to drive to the gym to do my work out because I am 70% more focused there. Realistically, I will have to do it in the driveway at home after doing my housework that desperately needs to be done.

My work out this evening will consist of:
Butt Kickers
High Knees
Jump Rope
Mountain Climbers
Running/Walking
Stretching
& some pull ups to complete a quest on Fitocracy!

If you want to do my work out you can do it while you're watching TV or cooking. Also, you can change the extent of the work out according to the time. (Only do 1 set of each with not much time) (Do 3 sets of each with more time than usual)

What's the point?

First, we need to address the question: What is the point of working out, anyway?

There are many scientific studies I could source that prove all of the positive benefits and externalizes, or personal anecdotes to try to persuade you to want to be healthier but honestly, that is not what will pull you to the dark side; you have to make a choice for yourself or every workout plan will fail that you attempt.  The bottom line is that you're going to have to want to strive for improvement not only with your outer appearance of your body, but your cardiovascular health, over-all well being, and the "feel good" part that happens. : )

This blog is not for stubborn couch potatoes who want to waste their time reading about 'how to want to try to loose weight', this is for people who know they want to make a change but do not think you have the necessary resources (time) to accomplish the goals. 

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz

(If I have any followers one day, try answering) :

Why do you want to make time to work out?

How do you feel when you work out?

How do you feel when you haven't worked out?

What motivates you?

What are some of your short-term goals and long-term visions for your fitness?

What is one thing I could give up in order to make 10 minutes for my health?

Ability. Motivation. Attitude.