#Repost@saltylifts with @get_repost
Not sure how to structure your workouts for the week? For so long, I trained very inefficiently & without a real plan, so I wanted to save you from my mistakes!
How to Determine Your Plan:
Pick the number of days that works with your schedule. Now is not the time to be optimistic. It’s the time to be realistic!
If you say you ideally want to workout 5x a week but actually only make it there consistently 3x a week, then follow a 3 day plan!
“Failing” to do your workouts or coming up short week after week isn’t fun or motivating!
It’s optimal to work each muscle group at least 2x a week. If you follow a plan that doesn’t match the frequency you *actually* go to the gym, you’ll miss workouts & won’t reap the full benefits or train efficiently.
✅ Experience: How long have you been training?
If you’re new, 3 days/week will still provide a stimulus for improved strength & hypertrophy.
Beginners typically require less volume & intensity but more experienced lifters typically require more stimulus/more overload, thus may need more than 3x/week.
✅ Rest & Recovery: Stress Management.
Your body doesn’t know the difference between physical stress (workouts) & mental/emotional stress (work, relationships, life, school).
Stress is stress.
Too much of it (in & out of gym) & your body won’t recover properly.
When choosing a workout frequency, More is not better. ***Better is better.***
✅ Goals & Weak Point Training:
Your workouts & frequency should reflect your goals & address your weaknesses.
Maybe your upper body is lagging & you want to add strength or mass. Or maybe you sit at a desk all day & need to work on corrective exercise by focusing on your posterior chain (glutes, hamstrings, back).
Whatever it is, your plan should have PURPOSE.
✅That being said, there is no “perfect” plan. The best one is the one that WORKS for YOU, your schedule, and your goals.
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#GymGoals are we right? We keep things tidy and neat to make sure you’re only focus is how hard your next punch will be!
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In #calisthenics - #training your #abs couldn't be easier. The very nature of calisthenics #exercises help you directly or indirectly train your ab #muscles. #Bodyweight exercises in calisthenics all focus on the abs either primarily or not. Let's take for example the #push-up & the #pull-up. Both strength training exercises should be included in your workout programs since they both benefit your abs.
When doing a #pushup a nice little trick is to keep your #core tightened thus alowing not only to train your abs muscles but it is a very good core training exercise as well. The same goes for pull-ups since this particular type of calisthenics exercise also trains the core muscles (where your abs are located). Abs muscles consist of 4 to 8 square type muscles located on your belly, these are commonly refered to as a 4 pack, 6 pack or 8 pack. Which type of 'pack' you got is #determined by #genetics, among other things. Everyone has either a 4,6 or 8 pack even though it's not showing.
Common misconception is that you have to train that specific muscle area for them to show, that's not entirely true since belly fat which is one of the fastest #fat to deposit & one of the hardest to #burn down prevents the abs muscles from showing - that just means you already have the muscles developed, they're just covered with fat & wont show. So, first & foremost you have to loose weight then your abs will show. If you want a bigger & more viewable 4,6 or 8 pack then train those specific muscles to make them bigger & stand out more.
There are litteraly tons of workout programs available online for training your abs muscles. Although some are great, others not that great or just conflicting between themselves it should be noted that some basic calisthenics exercises are among the most beneficial & great workouts you can do to train your abs muscles. Some of these bodyweight exercises are, but not limited to: push-ups, pull-ups, #dips, muscles ups, L-sit, sit-ups, #crunches & numerous others. They are all relatively easy to do & all of them represent the bulk of calisthenics which will not only train your abs muscles by many other muscles in your body - thus getting a complete work
For me I must say the hardest part of this journey must be the food. To eat correct and not to cheat because I only cheat myself.
2 2122 minutes ago
*HOW TO GET A MAN CUT* by @fitness.union.tips ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The infamous Adonis, men sought it and women's knees buckle.😜😋 Lets go over it!
1) So finding maintenance calories is the starting point of knowing where to cut from. What I have here is a formula for you to get started. It will get you close but it's just a baseline as you'll adjust the numbers along your journey. As you gauge the trends with the current intake from the formula, you will continue to fine tune the deficit calories for your own individual requirements.
2) Although cardio is a useful tool, we should treat it as such. Do not use cardio as your main method to lose fat. If you are wanting to sustain lean muscle mass, lifting with resistance weights is a must. There has to be a reason for the muscle to stay and that is by provide the body resistance. By doing an excess of cardio or cardio alone will only aid in producing a smaller version of yourself, not the tone, chiseled, cut look.
3) Train in BOTH types of resistance training, both strength and hypertrophy rep ranges and load are equally important as they have direct carry over to improving in each type of training. Strength is in the (85-90% of 1 Rep Max) and normally in the 4-8 rep range. Hypertrophy is in the range of (60-75% of 1 Rep Max) and normally in the 8-12 rep range, also with that being said there are some accessory exercises that are machine based that could range in the upper endurance rep range of 12-20.
Hope that helps!
If you made it this far please comment below "MAN CUT" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day.
Works: glutes, legs
A. Start standing just in front of a chair with feet wider than hips and legs slightly turned out. Shift weight to heels and lift toes. Bend knees, lowering hips to a squat so they hover just above the chair. Keep chest high.
B. Quickly straighten legs and come onto balls of feet. At the same time, extend arms overhead. That's one rep. Do 20 reps.
• • • • •
Sweet & sticky beans breakfast
2 medium potato’s
Half a pack of chestnut mushrooms
2 cloves garlic
1 small onion
4 slices of organic white bread
1 tin of beans (or homemade)
3 shroom dog sausages
Nob of plant butter
Dice potato’s (skin on) mushrooms & onions, paste the garlic.
Fry potato’s in a little oil - season with salt and pepper once cooked put to one side.
Fry sausages and dice once cooked add back into pan & fry again so cooked on all sides, put to one side.
Fry onions on a low heat until translucent, add mushrooms and garlic, add a nob of butter, once cooked put to one side.
Add beans to saucepan cook on a low heat until thickening, then add cooked mushrooms & onion mix & sausages & cook down until thick sweet and sticky.
NB. Toast the bread and leave in toaster to cool down whilst Ben mix is being prepped.
Butter toast & load up with the sweet & sticky bean breakfast. 💚👌🏽😋
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Hey guys. I’m putting some time aside to create more content, so I’m curious what you want to see from me! More mobility? Any specific how-to? More flipping around / just living my best life doing fun shit 😂 Open to any and all suggestions!