Posts Tagged ‘jacked’

weight-scale1

“I’m gunna start working out because I want to lose X amount of pounds/kilos”. If only I had a nickel for every time I’ve heard that. You might have said it yourself or have heard a friend say it. The reason I bring this up is because the general population believes that solely the scale can track progress. While losing weight will definitely bring you closer towards your target body, it won’t be of much use once you actually hit your target weight. I very rarely, if ever, look at the numbers on my scale. If I were to hop on a scale now I’d probably be sitting around 180-185 lbs. You may be wondering how I measure my progress if I don’t watch my weight. What I’m going to tell you might surprise you. Ready? Drum roll…..the secret to getting your perfect body is the mirror. Crazy right! It can’t get much simpler! Let me explain how I’ve come to this conclusion.

When I started working out I was skinny-fat and I weighed around 135 pounds. I needed to lose fat on my body but I was actually really light.  Typically when somebody has a higher amount of body fat they’ll immediately think losing weight will give them the body they want. I’m here to tell you that’s not necessarily the answer. I’ve seen people that look like they’re 180 pounds of pure muscle, when in reality they weigh 160 pounds. After my phase with p90x, I weighed around 175 and had some good muscle definition but I wanted bigger more defined muscles. 3 months later, I looked like I gained 10 pounds of muscle and weighed myself and was 2 pounds heavier at 177 pounds. How is it possible that I looked a lot heavier when I actually only gained 2 pounds? Would I have been as successful if I only used scale to track my progress?! No way!! DO NOT TRACK PROGRESS SOLELY WITH THE SCALE, TRACK PROGRESS BASED ON HOW YOU LOOK IN THE MIRROR VS. WHAT YOU WANT TO LOOK LIKE. That’s right, all caps, if you know what’s good for you, caps usually mean something important, so take it in again. MIRROR > Scale. 

Now that I’ve got that out of the way, let me tell you how to track progress by using the mirror. The thing you’ll be focusing on changing is your body composition. Body composition is basically the amount of fat vs. the amount of muscle on your body. If you think you need to lose weight then you probably have a higher amount of body fat and want to convert that into muscle. I’ve found that my weight generally fluctuates 5 pounds,  give or take, from my starting weight. I like to eat just above my maintenance calories (to find yours click here)  with a macronutrient split of about 40% Protein 40% Carbs 20% Fats. This is generally my starting point when I start a program and I adjust the ratio based on how I look in the mirror. If a couple weeks down the road, I don’t see the definition I want, then I’ll replace a serving of complex carbs with a serving of fibrous carbs. I’ll eat this way for a week and then make any necessary adjustments again. I’ve found this method of measuring progress to be the best for me because instead of worrying about my weight, I can focus on how my body looks, which is, in essence, the main goal. We’re trying to shape and build a body that we want. You have to be able to visualize what you want your body to look like to get there. I’m sure you’ve seen photos of people with amazing bodies that you aspire to build. Use that as motivation. Recognize that the mirror will give you a better measure of your progress towards that dream body than the scale. You can see abs and muscles in the mirror but you can’t see those on the scale. How are you going to get closer to achieving that dream body if you’re only focused on the numbers on the scale?! You won’t, it’s as simple as that!

You can find everything you need to build your dream body on this blog. Use the nutrition articles to find out your maintenance calories and to create a meal plan, try my workout routines and continuously check progress in the mirror and adjust your nutrition accordingly. Results will follow and you may just be surprised of what you’re capable of looking like!!

Good luck and train hard friends!

Advertisements

As summer has recently left, we can only expect cooler temperatures, shorter day and miserable weather. This is when the general population decides that its time to completely loosen up on their diet and training and enter “bulking” mode. Time over time I hear people saying, “Ah summers gone, I won’t be shirtless so I’ll just stop doing cardio, eat more and start bulking”. Okay, that’s cool, but why?! Unless you’re competing there is no in season or offseason and definitely no need for bulking and cutting phases. Just because summer is over doesn’t mean that you can totally ease off of healthy eating and hard training. This should be the time that you take advantage off, kinda like the construction period before the grand revealing. The idea that bulking (which includes eating more calories, putting on muscle and some noticeable fat gains, training heavy with lots of rest, reduction of/or no cardio) is the only way to put on muscle is ridiculous. Do you know what comes as a result of bulking? Excess fat gains. Yeah, not so good. We want to build muscle and burn fat simultaneously. Traditional broscience says it’s not possible but my experience tells me differently. I’ve used this method to get ripped, adding muscle to my frame while successfully losing fat and managed to carve out a pretty impressive physique. I was getting complimented all the time and it felt good. I want you to feel good. I don’t want you to waste your time. I want you to work smart and efficiently. That’s why I’m here. Because I’ve tried and tested this on myself and it worked. Try and test on yourself and see how your body responds, you might be surprised with the results you can achieve!

This method of nutrition is known most commonly as carb-cycling. A style of nutrition that allows the body to build muscle and lose fat simultaneously by zig-zagging your calories and macronutrient intake. This method increases the metabolism to encourage fat burning while providing calorie deficits to melt the body fat. The idea behind the zig-zag method is that you cycle your week between high, medium and/or low carb days. By timing these days according to your workouts, you can achieve the jacked results you’re looking for.

A sample week might look like this:

Monday : High Carb

Tuesday: Medium Carb

Wednesday: Low Carb

Thursday: Medium Carb

Friday: Low Carb

Saturday: High Carb

Sunday: Low Carb

 

 High carb days: 

  • Aim for 1 gram of protein per lb of bodyweight.
  • Aim for about 1.5 -2 grams of carbs per lb of bodyweight.
  • Aim for about 0.5 grams of fats per lb of bodyweight.

I like to eat just at just above maintenance level on this day, which is around 3000-3100 calories. I like to mix my proteins between chicken, tuna, x-lean ground beef, turkey and eat low-glycemic carbs such as brown rice, oatmeal, and whole wheat bagels. I eat fruits directly after my workouts. The fats are usually trace fats from the proteins (e.g. eggs and steak) and the remainder I get from almond butter and healthy oils.  I get around 180 grams of protein, 380 grams of carbs, and 90 grams of fats which is around 3050 calories.

Medium carb days: 

  • Aim for 1-1.5  grams of protein per lb of bodyweight.
  • Aim for about 1 gram of carbs per lb of bodyweight.
  • Aim for about 0.5-0.7 grams of fats per lb of bodyweight.

I like to aim for around 2400-2500 calories on theses days. I aim for about 200 grams of proteins, around 180 grams of carbs, and around 100 grams of fats. I hike up protein and fat consumption and lower the carb intake. I switch out a meal or two of slow-carbs and add fibrous carbs such as veggies. This ratio lands me at around 2420 calories for the day.

Low carb days: 

  • Aim upwards of 1.6 -2 grams of protein per lb of bodyweight.
  • Aim for about 0.5-0.8 grams of carbs per lb of bodyweight.
  • Aim for about 0.7-0.8  gram of fat per lb of bodyweight.

I like to aim for around 2200-2300 calories. On these days you basically eat only veggies and greens along with your heightened proteins and fats. I aim for around 270 grams of proteins, 50 grams of carbs and 110 grams of fats, which lands me at roughly 2270 calories.

I prefer to use a 6 day split when I use carb cycling. If I were to use the sample schedule as a template my workouts would look like this.

Monday : High Carb {Leg Workout}

Tuesday: Medium Carb {Chest and Calves Workout}

Wednesday: Low Carb {Abs and HIIT workout}

Thursday: Medium Carb {Shoulders and Arms}

Friday: Low Carb {HIIT workout}

Saturday: High Carb {Back Workout}

Sunday: Low Carb {Rest}

I like to hit the muscles hard and efficiently. Use my sample workouts provided in the muscle specific training in conjunction with this type of carb cycling schedule and see how quickly you melt that body fat and built some nice muscle.

I like to make things as convenient as possible so bear with me. I eat around 5 meals a day so this is what a 3 day cycles of high, medium and low carbs would look like.

 

High Carb Day

  1. Eggs & Egg White Omelette + Oatmeals w/t fruits
  2. Chicken + Brown Rice + Veggies
  3. Beef  + Quinoa + Veggies
  4. Chicken +Ezekiel Bread+ Jam
  5. Post workout Protein and Fruit Smoothie

Medium Carb Day 

I do this very simple, on a medium carb day I basically take out the carb portion of two meals and replace with an extra veggie serving. I also eat bigger protein portions (6-7 oz) to help shuttle protein into my body to feed the muscles and grow.

  1. Eggs & Egg White Omelette + Oatmeals w/t fruits
  2. Chicken + Brown Rice + Veggies
  3. Beef  +  2 servings Veggies + Almonds
  4. Chicken + 2 servings Veggies
  5. Post workout Protein and Fruit Smoothie

As you can see, the only changes I’ve made were to meals 3 and 4. I replaced the complex carb with an extra serving of veggies and added a serving of fats.

Low Carb Day 

The easiest day to plan but the hardest to get through. I basically take out the carb portion of all meals except for the postworkout meal and replace them with extra veggie servings, and I also add some fat servings and really hike up my protein and throw in an extra protein shake (protein and water) to add some much needed protein.

  1. Eggs & Egg White Omelette + Oatmeal w/t fruits
  2. Chicken + Brown Rice + Veggies
  3. Beef  +  2 servings Veggies +Chia Seeds
  4. Chicken+ Protein Shake+ 2 servings Veggies +  Nuts
  5. Post workout Protein and Fruit Smoothie

As you can see, the only changes I’ve made were to meals 3 and 4. I’ve replaced the complex carb with an extra serving of veggies and added a serving of fats.

So there it is, try it out and see if carb cycling is for you! This is not recommended for sports athletes whose bodies need carbs to perform at higher levels! If you’re extremely active, the reduction in carbs may impair your athletic performance so it’s not recommended.

Try out carb cycling and see if it’s for you! Remember to stick to the principles outlined in this article and to use the sample workouts to help you achieve that jacked body you’ve been working so hard for. Good luck and please leave any questions or comments!

Looking for bulging biceps with peaks the size of Everest?! You’ve found the right place. These workouts will have those arms bear hugging your sleeves within a couple of months. These are some of my favourites that help me build strong and powerful arms. I like to keep it intense by performing several different rep ranges within a workout, using dropsets, supersets and short rests to stimulate different muscle fibers in the arms and grow those puppies. Try one of these workouts the next time you train arms and see for yourself. Let me know how you like these workout by commenting!!

Workout #1

 Rest between 45-60 seconds after completing all exercises in the superset before performing the next set.

  • Superset: (A) Barbell Curl 4 sets of 6 reps (B) Close-Grip Bench Press 4 sets of 6 reps {Increase weight with each set, rest for 75 seconds)  
  • Superset: (A) Dumbell Hammer Curls 4 sets of 8-10 reps (B) Overhead Triceps Extension 4 sets of 8-10 reps
  • Superset: (A) Cable Straight Bar Curl 4 sets of 25-30 (B) Tricep Extension 4 sets of 25-30

 

Workout #2 

Rest 45 seconds between sets.

  • Barbell Curl 4 sets of 15,12,10,8 {Increase weight as rep range drops}
  • Incline Dumbell Curl 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Spider Curl 3 sets of 10 {Keep same weight}
  • Tricep Extension 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Overhead Dumbell Extensions 3 sets of 10,8,6 {Increase weight as rep range drops}
  • Weighted Bench Dips 3 sets of 15 {Position yourself between two benches, and have a spotter put some plates onto your hips. Drop down into the dip and extend, that’s one, let’s hit another fourteen}

Workout #3

Rest 45 seconds, and add on 15 seconds until you finish your fifth set. Rest 120 seconds before hitting another 10 reps, then decrease by 15 second intervals as you move up the rep range

  • EZ Bar Curl 10 sets of 50,40,30,20,10,10,20,30,40,50
  • Smith Machine Close-Grip Bench Press 10 sets of 50,40,30,20,10,10,20,30,40,50

 

Workout #4

Rest 60 seconds for the first two exercises, then use short 45 second rests to keep the intensity up and the blood flowing into the muscle.   

  • Bicep Barbell Curl 10 sets of 10
  • Skull Crushers 10 sets of 10
  • Superset: (A) Preacher EZ Bar Curl 3 sets to failure (B) DB Single Arm Preacher Curl 3 sets to failure
  • Superset: (A) Tricep Extension 3 sets to failure (B) Dips 3 sets to failure

Workout #5

Rest for 45-60 seconds between sets. I want intensity here and maximal blood flow to the muscles. Let’s put some power into those arms.

  • Straight Bar Curls 3 triple dropsets of 10, 10, 10
  • Incline Dumbell Curls 3 sets of 8-12 reps
  • Standing Hammer Curls 3 sets of 8-12 reps
  • Tricep Extensions 3 triple dropsets of 12,12,12
  • Overhead Dumbell Extensions 3 heavy sets of 8,8,8
  • Weighted Bench Dips 3 triple dropsets till failure (Start with a 45 lb plate and rep out to failure, have a spotter replace the 45lb plate with a 35lb plate, rep out again, then replace the 35 lb plate for a 25 lb plate, rep out, rest and repeat)

Welcome to the Jacked Back Trainer. Here you will find some killer back workouts that will help you put on size, burn fat and build a massive, cobra-like back. I love to use various methods to keep the muscle guessing and working harder to adapt = GAINS GAINS GAINS. You think you’re ready?! Add these workouts into your routine and start seeing some real results!

Workout #1 

Rest between 60-90 seconds unless otherwise stated.

  • Superset: (A) Lat Pulldown  4 sets of 12, 10, 8, 6 {Increasing weight with each set}      (B) Wide Grip Pullups 4 sets to failure
  • Superset: (A) Bent-Over Barbell Row 4 sets of 6, 8, 10, 12 (Decrease weight as you rep up(B) Standard Pullup 4 sets to failure
  • Superset: (A) Reverse Close Grip Lat Pulldown 4 sets of 10 reps (B) Close Grip Pullups 4 sets to failure
  • Superset: (A) Deadlifts 3 sets of 8,6,4 (B) Pullups (*Change hand grips every set3 sets to failure

 

Workout #2 

Rest between 60-90 seconds unless otherwise stated.

  • Wide Grip Pullups 4 sets of 10 {The set isn’t over until you’ve hit 10 reps. Use the rest-pause technique if necessary}
  • One-Arm Dumbell Row 3 sets of 8,8,8 {Triple dropsets;Go heavy and hit 8 reps, then grab a weight 20-25 lighter and hit another 8, then rep another 8 with a weight 20-30lbs lighter then previous}
  • T-Bar Row 50 reps {Pick something that you can perform at least 25 reps with then use rest-pause to get to the 50. Take as many breaks as necessary and move on to the next exercise only after completing all 50}
  • Superset: (A) Machine Hi-Row 3 sets of 15,10,5 (B) Machine Low Row 3 sets of 15,10,5 {Increase weight as reps decrease}
  • Hyperextensions 3 sets of 12 reps

 

Workout #3

Rest between 60-90 seconds unless otherwise stated.

  • Pullups 4 sets of 10 reps {Change your hand position after each set; E.g. Wide Grip, Close-Grip, One Arm, Behind the Head}
  • Superset: (A) One-Hand Cable Row 3 sets of 8 {Slide the cable to the lowest height setting, grab the handle and with bend knees and straight back, pull your hand back towards your body with your elbow as close to the body as possible} (B) Rope Row 3 sets of 8 {Slide the cable to waist height, attach the rope attachment, and pull the weight back with your arms separating the rope and hugging your body}
  • Close Grip Lat Pulldown 3 sets of 30, 20, 10
  • Deadlift 50 reps {Pick a weight that you can complete 25 reps, and use rest-pause technique to hit all 50 reps}

Workout #4

Rest 90 seconds for exercises with 10 sets, and 60 seconds for assistance work. Choose a weight you can do 20 reps for a set with and stick with that for all 10 sets. Do not go to failure, you’ll get there as the sets go on.

  • Bent Over Barbell Row 10 sets of 10 reps
  • Seated Row 10 sets of 10 reps
  • Wide-Grip Pullups 3 sets of 10-15 reps
  • Deadlift 3 sets of 10-15 reps

 

Workout #5

 Rest between 60-90 seconds unless otherwise stated.

  • Romanian Deadlifts 4 sets of 10 {Add weight with each set}
  • Pullups 4 sets to failure {1 minute rest between each; try to new variation of the pullup for eact set, e.g. Muscle Up, One-Arm, Close Grip, Wide Grip}
  • Bent Barbell-Row 3 sets to failure
  • One-Arm Dumbell Row 4 sets of 10 reps {Keep weight the same}
  • Seated Rope Row 4 sets of 10 reps {Keep weight the same}
  • High Cable Row 4 sets of 10 reps {Attach a wide grip handle to the lat pulldown station. Grab the bar, step back and put a foot onto the platform used to secure the legs when performing pulldowns. Row the bar towards your chest, the cable should be coming towards your chest diagonally if you’re doing it right! Increase the weight with each set}
  • Medicine Ball Hyperextensions 3 sets of 10 reps 

Welcome to the Jacked Legs Trainer. Here you’ll find some of my personal leg workouts that I use to add size to my legs and increase athletic performance. I don’t perform many isolation exercises for legs  because those do very little for athletic performance so I substitute isolations for plyometric movements for strong and explosive legs. If you play sports, these workouts will have you running faster, jumping higher and hitting harder, even if you don’t these workouts will give you a strong and powerful base with great functionality.

Workout #1

Rest for 90 seconds between each set for all exercises except for #1, in which you should rest until your are ready for another round, between 2-3 minutes. 

  • Squats 5 sets x 5 reps
  • Leg Press 3 sets x 8-10 reps
  • Stiff-Leg Deadlifts 3 sets of 8-12 reps
  • Superset: (A)Leg Extension 15, 12, 10 (B) Hamstring Curl 15,12,10 Perform exercise A first then immediately move on to exercise B, perform, rest for 60-90 seconds. 
  • Superset: (A) Seated Calf Raise  3 sets of 15-20 (B) Standing Calf Raise  3 set of 15-20

Workout #2

Rest 60-90 seconds between sets! If doing supersets or trisets, complete all exercises on after the other, rest, and repeat.

  • Squats 100 reps (Take as many breaks as necessary but don’t stop until you hit 100, vary the stance to hit all parts of the thighs. I use back squat, sumo stance, narrow stance and front squats, and aim for 25 reps of each) 
  • Triset: (A) One-Leg Leg Press  4 sets x 10 reps (B) Plyometric Lunges 4 sets of 25 reps {Explode from one leg to the other} (C) Wall Squat 4 sets of 30-45 second holds.
  • Stiff-Leg Deadlifts 4 sets of 8-10 reps
  • Superset: (A) Donkey Calf Raise 3 sets of 15-20 reps (B) Seated Calf Raise 3 sets of 15-20

  Workout #3

Rest between 60 -90 seconds between reps.

  • Bosu Ball Barbell Squats 4 sets of 10, 8, 6, 4 {Set up in the smith machine, load up a barbell and flip a bosu ball onto its uneven side, unrack the barbell and find your balance on the bosu ball. Focus here, keep your core tight for balance, and drop into the squat slowly and push out, use a spotter if necessary!) 
  • Bosu Ball Hack Squats  3 sets of 8-10 reps {Lie a bosu ball with the uneven side on the platform of the hack squat machine. Stand on the even platform of the bosu ball and keeping your core tight, unrack the weight, drop into the movement and control it up}
  • Superset: (A) Bulgarian Split-Squats 3 sets of 10-12 reps (B) Squat Jumps 3 sets of 15-25
  • Superset: (A) Bosu Ball Lunge 3 sets of 8-10 reps (B) Standing DB Calf Raise 3 sets of 15-20

{Grab a pair of heavier dumbells and find a raised platform, stand on it with your heels off the platform, Drop down all the way and raise yourself using the calf muscles}

Workout #4

  • Squats 4 sets of 30,20,10,5 superset Standing Calf Raises 4 sets of 15, 25, 35, 45 
  • Leg Press  4 sets of 5, 10, 20, 30 superset Leg Press Calf Raise  4 sets of 50, 40, 30, 20

** REST starts at 45 seconds and increases 15 seconds until you hit the set with 5 reps, rest for 90 seconds, then move on to the second round of exercises going from 90 seconds back.own to 45.

Workout #5

Rest 90 seconds for exercises with 10 sets, and 60 seconds for assistance work. Choose a weight you can do 20 reps for a set with and stick with that for all 10 sets. Do not go to failure, you’ll get there as the sets go on.

  • Squats  10 sets of 10 reps {Keep the weight the same for all sets}
  • Stiff-Leg Deadlift 10 sets of 10 reps
  • Superset: (A) Standing Calf Raise 3 sets of 15-20 reps (B) Seated Calf Raise 3 sets of 15-20

 

Hey Ladies,

I’ve asked my good friend Zita to write a guest post on her training program. She’s always been busy moving about and traveling, and despite never staying in one place too long she’s always managed to keep up her fitness. What she’s given you here is an awesome home/outdoor workout regime that doesn’t require a gym, therefore all excuses go out the door. Below you’ll find Zita’s post, so read, learn, perform and prevail jacked!

I’d like to thank Marko inviting me to participate in his new blog. I hope that the information will be appealing, especially to the lady audience. To say the least, I for one am not a gym person. My entire life has revolved around sports/activities of different kinds – be it dance, volleyball, soccer and for a brief period Muay Thai. I love sports and dance because they force you to use your body, engage your mind and before you know it, the “workout” is over and you feel amazing afterwards.

I’ve been living in São Paulo, Brazil for quite some time and contrary to popular belief, people here are NOT all about capoeira, (dance) samba and MMA. I could hardly find guys that actually dance at clubs! I have to admit, Jiu-Jitsu is quite popular, but nowhere near the Gym Scene. The Gym Scene here is HUGE! Some pay between R$200 to R$500 ($100 – $ 250) for monthly gym membership (excluding personal trainers) and are obsessed with musculação (engl. muscle training) especially the women.

In Brazil, personal trainers are a must and so, when I visit the gym (yes, I’ve conformed) I typically see people in fancy gym outfits with their personal trainers going at some workout. What I also see is that these people spend a lot of time socializing with their trainers and others at the gym. Beware; this huge distraction diminishes the effectiveness of your workout because resting time should last a maximum of 60 seconds. Note, I don’t have anything against personal trainers and do believe they help people achieve their fitness goals. But, I do not invest in this because there are workouts you can do on your own, which can be quite challenging, more effective and can save you some money.

The program of the workout I’ll go on to describe below was given to me by one of my friends’ personal trainers and consultants (my friend is a professional (Olympic) athlete). When I asked him how could I burn fat and tone my body at the same time, he told me that the right combination of Aerobic exercises and HIIT Circuit with resistance exercises could do the trick. Below, in Table 1, The Timetable is defined. Alternatively, you can modify it in whichever way you like, consider a maximum of 2 days rest if you want to achieve best results.

Table 1: Program’s Timetable

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Aerobic

HIIT + Cardio

Aerobic

REST

HIIT + Cardio

Aerobic

REST

n.b: If you prefer the HIIT + Cardio training to Aerobic, feel free to do it 3 times a week as opposed to 2. Similarly, choose your resting days as you please.

Before I go on, I would like to emphasize the importance of monitoring your heart rate. My friend, the expert, told me that in order to burn fat in cardio exercises, you have to monitor your heart rate and make sure it does not fall below 130 bpm (beats per minute) and does not exceed 155 bpm. Thus you have to make sure your heart is beating within this interval, otherwise you are burning energy and not fat.

So, BUY A SPORT WATCH AND FILL IN YOUR PERSONAL SETTINGS J

In addition, HYDRATING WHILE YOU WORK OUT IS A MUST. I CANNOT EMPHASIZE HOW IMPORTANT THIS IS. When I jog (cardio/aerobic section), I make sure I have a sip of water every 2-4 minutes. By the end of the entire workout, I’ve downed between 1 – 2 liters!

The 2nd Table, below, outlines the HIIT (High Intensity Interval Training) combined with Cardio. Notice the heart rate intervals…

Table 2: HIIT + Cardio Training Outline

Exercise

Time

Description

Heart Rate (bpm)

HIIT + Cardio

10 min.

Jog – Warm up

115 – 130

HIIT Circuit

5 min.

Intense warm up: Some stretching, Jump rope, jumping jacks, etc.

Nice and high!

20 min.

1) Lunges (Light weights, optional) – 20x
2) Push-ups – 20x
3) Squats (Light weights, optional) – 20x
4) Crunches (use aerobic ball for back support) 20x
5) Donkey Kick 20x (10x each leg)

 REST FOR 60 seconds

REPEAT the circuit 5 times, rest for 60 seconds between each section. Do it quickly and effectively. FEEL THE BURN!

Cardio

20 min.

Light jogging

130 – 155

Stretching

15 min.

Stretch thoroughly

Falling

TOTAL CALORIES

450 – 550+

As you can see, the HIIT training section is composed of several resistance exercises. Naturally, you can pick the resistance exercises you please. They key is to do these exercises properly and quickly so that your heart rate goes up nice and high. The 60-second rest is a chance for you to recuperate and have a few sips of water J. It is harder than it looks! I made my boyfriend (who has a great fitness level) do these exercises and by the end, there was a lot of huffing. The Cardio section after the HIIT Circuit serves to help your body metabolize all the lactic acid you built. Last but not least, thorough stretching after your workout is paramount. Focus on the areas that feel tight! This is not only good for your muscles, but gives them beautiful shape.

On the other hand, the Aerobic Training is a chance for you to diversify your workout. If you have the opportunity to play sports or participate in activities, DO IT! Table 3 below outlines the Aerobic Training.

Table 3: Aerobic Training Outline

Exercise

Time

Description

Heart Rate (bpm)

Aerobic

45 min. – 60 min.

Pick any aerobic activity you like and feel free to alternate during the week
Consider sports: Tennis, Volleyball, Soccer, Cycling
Activities: Aerobics class, Zumba, Dance
OR: Jogging/running

130 – 160

Stretching

15 min. – 20 min.

Stretch thoroughly

Falling

TOTAL CALORIES

350 – 450+

If you don’t have the time for sports or activities, jog outside or indoors on a treadmill (I usually do this).

Bottom line; buy a sport watch to monitor your heart rate (some good brands include, Polar and Suunto), a BPA Free water bottle in order to hydrate. When you work out, try not to talk to others so that your resting time doesn’t exceed 60 seconds, stretch and eat healthy!

And for some motivation, MUSIC helps (alongside picturing your fit body in a bikini in some faraway paradise, like Croatia J)

Happy working out people!

What’s up everyone. Here are some of my favourite shoulder workouts that I like to cycle between when trying to put some size on my delts, while dialing in the striations by utilizing various training methods, including supersets, dropsets, rest-pause and german volume training. Try these out and see how effective they are for yourself!

Workout #1

  • 4 sets of 12, 10, 8, 8* rep Behind the Neck Seated Military Press

 (Increase weight with each set, on the last set perform a triple drop set, hit 8 reps with the weight, drop the weight and rep through the next few until failure, drop the weight again and pump them out)

  • 1 set of 50 reps of Lying Upright Cable Row  

Pick a lighter weights here and rep out to 50. Take as many breaks as you want but don’t stop until you hit this number.

  • 3 Sets of 12 reps One-Arm Cable Lateral Raises superset with 10 reps of

Barbell Front Raise

This one will BURN. Pick a relatively lighter weight and rep out 12 lateral raises on the cable per arm. Immediately after, grab a lighter straight bar (I use 40lbs) and lift the bar with straight arms to eye level, bring down and raise again, with straight arms, over your head, that’s one rep. Perform 10 more.

  • 3 sets of 12 reps Hyperextension DB Reverse Flyes superset with 12 reps of Cable Face Pulls

Position the pads on the hyperextension bench so that you can hand over with your lower body stable and locked in. Bend over as if you were to do a hyperextension, and with dumbells in hand, perform a reverse flye. After you’ve hit your numbers move on to the cable machine and set the cable with the tricep ropes at eye level. Grab the rope and pull the rope towards your face.

  • 10 sets of 10 rep Arnold Press on Swiss Ball

This is the final burner and will kill all heads of the shoulder. Grab a swiss ball and some light dumbells, maybe 40% of your 10 RM (I use 17.5 lbs) and perform 10 reps. Stop, count to 10 000, by thousands in your head. And perform another 10. Follow this method until you hit all ten sets. You’re shoulders will be toast by now.

Workout #2

Rest 60-90 seconds between reps.

  • Arnold Press 4 sets of 12 superset with Standing Military Barbell Press 4 sets of 8
  • Seated Lateral Raises 3 triple dropsets of 12,12,12 superset with seated front raises 3 triple dropsets of 12,12,12
  • Reverse Machine Flye 3 sets of 10 superset with Reverse Cable Flyes  3 sets of 12

 

Workout #3

Rest between 60 -90 seconds between reps.

  • Shoulder Press 3 x 8-12
  • Upright Row 3 x 8-12
  • Lateral Raises 3 x 8-12
  • Front Raise 3 x 8-12
  • Seated Reverse DB Fly 3 x 8-12

 

Workout #4

  • Barbell Shoulder Press 4 sets of 30,20,10,5 superset Lying Upright Row 4 sets of 30,20,10,5
  • DB Arnold Press 4 sets of 5, 10, 20, 30 superset DB Lateral Raise 4 sets of 30,20,10,5

** REST starts at 45 seconds and increases 15 seconds until you hit the set with 5 reps, rest for 90 seconds, then move on to the second round of exercises going from 90 seconds back down to 45.

Workout #5

  • Machine Shoulder Press (Body facing towards machine) 4 sets of 12, 10, 6, 6

Performing machine shoulder presses facing towards the machine will put a focus on the anterior (front) head of the shoulder.

  • One-Arm Lateral Raise 4 sets of 12 reps superset Lateral Raises 4 sets of 12 reps
  • Straight Bar Front Raise (Eye-Level) 4 sets of 12 reps superset Straight Bar Front Raise (Arms Fully Extended Over Head)  4 sets of 12 reps
  • Pronated Dumbell Reverse Rows 4 sets of 10, 12, 15, 20

 

Pancakes..mmm.. who doesn’t love them! Thought eating healthy was boring? You’ll think again after you’ve had some delicious banana chocolate protein pancakes. These are some of my favourites to make! They’re delicious. They’re healthy and they’re convenient. You can make these the night before and heat them up next morning if you’re usually out the door before eating breakfast. If not these can be the perfect  breakfast,post-workout meals, or meal anytime during the day. So easy to make, you’ll be wondering how you lived without em!

Here are the ingredients and the recipe with pictures to help you follow along!

IMG_20130923_113646

1/4 cup oat flour ( I use Quaker Instant oats and the nutribullet to mill the oats into flour. You can also buy oat flour at health stores, but their pretty expensive, so I prefer this little improve).

3 egg whites (You can also use liquid egg whites, just use the nutrition info to calculate the equivalent of 3 egg whites).

1 scoop of protein powder (I use Kaizen Whey Protein because it’s natural, without any GMO’s or gluten, and it doesn’t give me stomach problems. You can also use any type of protein powder; whey, casein, egg, oat, hemp, etc.

1 medium-size organic banana 

1 tablespoon (Tbsp) of organic coconut oil

Preparation:

  1.  Mix the dry ingredients (oat flour, cinnamon, and protein powder into the bowl).
  2. Mash the banana into a smooth consistency and add the to bowl.
  3. Break (or pour) the 3 egg whites into the bowl and mix all of the ingredients together.
  4. Place a pan on the stove and set it to medium. Grab a Tbsp of coconut oil, and coat the pan with it.
  5. After all the ingredients are mixed you should have a lightly runny consistency. Pour some from the bowl onto the pan.

IMG_20130923_112627

6. Let it sit for a 1 minute or two, until you can slide the spatula under it without any resistance. Flip it for another minute     Repeat these steps until the bowl, is empty. This mixture made me 3 smaller pancakes and one bigger pancake.

**OPTIONAL: Pending on your goals, you can add this!! I don’t like to eat my pancakes dry, so I used a Tbsp of 100% pure organic maple syrup. I’m in Canada so this stuff is amazing and its available to me. I tend to stay away from the calorie-free, sugar-free syrups because they are full of ingredients that aren’t very good for the body. Pure maple syrup has natural sugars and has more antioxidants then blueberries and spinach. So with a little moderation, you can eat these natural sugars on occasion. Unless your allergic, in any case, natural honey and agave syrup are good alternatives!!

IMG_20130923_114123

I used this as breakfast, but the mix of protein and low-glycemic will release nutrients into my blood through the next couple of hours until I re-feed. As mentioned earlier, these are super convenient, easy to prepare and will provide a sustained energy release. If you haven’t tried them, have a go and let me know what you think!!

Nutritional Info:

Per 1 Serving

Calories: approx. 100 calories

Protein: 9.45 grams

Carbohydrates: 4.68 grams

Fats: 4.125 grams

on7hcWhat if I told you that you had no more excuses to not work out. No more excuses to not go to the gym. No more excuses to feel tired all the time. This post is for anyone that’s in high school, college or university, that either wants to make a change, switch things up or completely transform themselves.  It’s not impossible. It’s actually very achievable if you do the right things. The main thing here is called time management. You’ve planned your days around your school schedule, so why not spare an hour or so for working out. These days almost every school or university in North America has a school gym. Take advantage of it. They are either covered in your tuition or are heavily discounted to accommodate the student budget. Take Ryerson University for example. Full-time students pay for memberships to the universities two gyms in their tuitions! Before that it was around 40$ to buy a membership for a whole semester, which is ran from September-January. That’s pennies, even on a student budget. I recommend you go to your on-campus gym and find out if you get access through your tuition, which is a definite plus. In the case of Ryerson, students have either the Ryerson Athletic Centre (RAC) or the newly built,  Mattamy Athletic Centre (MAC). If you want to make the change for the better I strongly urge you to take control of your life, eat well and train consistently. Doing this will change your life, I guarantee you. The benefits of physical fitness and the habits learned from taking care of yourself transfer into your every day life. You will not only feel and look better, you will be happier, you will be able to think more clearly, you will have a more positive outlook on life and you will be able to cope with stress a lot better. All of these pros and what are the cons? You have to find a whole hour to workout. An hour of your day is only 4% of the total day. What do you do for the other 23? If you’re like the general population, you’ll probably spend a lot of time on the internet, scrolling through 9gag, reddit, facebook, and youtube. And you’ll probably spend more than an hour doing that everyday .Why not make a commitment to being healthier? Why not use that time to change your life? What’s stopping you? One of my pet peeves is hearing excuses about the gym. Oh I can’t go I don’t have the time! It’s too expensive! I’m too busy. I’ll start tomorrow! No, you won’t! You said tomorrow, yesterday and here you are today sitting on your ass making another excuse to further delay any change. You’ve got an opportunity here, take it, you absolutely WILL NOT regret it. The first step is to realize a change is necessary, then its your job to make a plan and go after it. Everything is possible and excuses are for losers. You, you’re not a loser though, you’re a champion, and you will do this. No time? Make some! Too expensive? You’ve already paid, if not check with your school gym and get discounted student pricing. Take advantage of it. You’re going to have to grow up anyway, there’s no denying it. Why not learn some discipline and prove to yourself that you’re independent. Reaching your goals will help you make new ones and reach them. You’ll have everything you need on this blog; nutrition, meal plans, goal-specific workouts, wellness tips and motivation. I’ll give you literally everything you need to know and you’ve just gotta execute. This is on you. I can’t make the change for you, but I can help you along the road. Follow my blog and like my facebook page, read and get educated. Knowledge is power, remember that. Let’s get it together, eat jacked, train jacked and get jacked, whatever your jacked may be!

Abs….we all want them. They’re usually the first muscle noticed and their high sex appeal doesn’t hurt either. Let me teach you a bit about yours, so all you jackedudes can chisel those bad boys out and all you jacketettes can sport a tight, flat stomach!

What we know as the abs are actually a group of four muscles. These are the:

  1. Rectus Abdominus
  2. External Obliques
  3. Internal Obliques
  4. Transversus abdominis

The rectus abdominus is the flat muscle at the front of your stomach that, when body fat is low enough, provides that “6 pack” appearance. It’s main functions include the flexion of the lumbar spine and compressing the abdominal contents. The first of the three anterolateral muscles (muscles that wrap around the sides of your body), the external obliques, are located at the side and the front of the abdomens. Their main functions consist of unilateral and bilateral actions. The unilateral, or one sided actions, include contralateral rotation and ipsilateral side flexion. Big words right? Have no fear, let me explain. A contralateral rotation just means that the muscles on the right move the trunk to the left. An ipsilateral side flexion is simply a same sided flexion, the muscles on the right flex the right side of the abdomen. Moving on we have the internal obliques, which lie underneath the external obliques and run in their [external obliques] opposite direction. The internal obliques share the same functions as the external obliques, which we can see if we scroll back up. The final layer of muscle, the transversus abdominus, is the deepest muscle in the abdominals and is tasked with stabilizing the back and maintaining abdominal pressure. An example of when we use this muscle is when we go to poop and pee. When you’re pooping and going for the kill, those final pushes are recruiting the transverse abdominus. Pooping your way to abs, wouldn’t that be something! Unfortunately, its not that easy. Let me give you some of my best tips and movements to build your own set.

Before I get into the movements and tips, I want you to chisel this into your brains! Having visible abs is only possible when your nutrition is in check. Notice how I said nutrition, not diet. That’s because your changing your lifestyle here, this isn’t some diet fad that you complete over a month and then go back to junk food for breakfast. It doesn’t work that way. Proper nutrition leads to lower body fat which leads to visible abs. That’s on you. This is your life. Your transformation. Your body. Imagine  your favourite car. Now imagine your favourite car as your body… are you gunna feed yourself shitty 87 grade fuel or super 91. Which one is going to provide you with the better long term performance? The 87 or 91? I hope you get my point.. nutrition is like 80% of the battle for that six pack or tight core you’re looking for. Dial it and results will come. Now how to make those abs pop and those tummies tight!

To those of you who might be doing thousands of sit ups or crunches a day naively believing your going to get a six pack, I advise you to read this and see if it changes your mind. I, for one, am unorthodox when it comes to training my abs. I feel this way because I don’t often directly train my abs. I’ll do some targeted ab work here and there but no religious schedule or workouts. That’s me! I do, however, do a lot of indirect ab work that recruits the abdominals to stabilize my body and keep my  lower back from snapping. Sounds a bit harsh, but I’ve taken a new look on training my core. I like to put the body outside of its comfort zone. This is how I see it. 3 sets of 15 crunches vs 3 sets of squats with a heavy barbell on your upper back, and your abs are stabilizing your body; preventing you from snapping. It’s a bit vulgar but its how I train. Stabilization. Heavy weight isn’t the only solution, take away balance and your in a new world. I do a lot of work with stability balls and bosu balls to build my core. Calisthenics is also a great discipline I use to build my core. When I do train my abs directly, there are a few favourites I have that always manage to kick my ass.

My favourite ab exercises are:

  • Toe-to-Bar Leg Raise
  • Roman Chair Oblique Leg Raise
  • Decline Crunches
  • Swiss Ball Crunch
  • Swiss Ball Bicycles
  • Jackknife
  • Cable Crunches
  • Cable Oblique Crunches (Chops)
  • Windshield Wipers (*advanced )
  • Back and Front Levers (*advanced movements)
  • Hanging Leg Raises

Doing these exercises will provide you with little visible progress unless your body fat is low enough. You’ll need to have your nutrition in check and be consistently active!! You can do it, no excuses, if you want it, you’ll get there. Use your new knowledge of your abs along with these exercises and clean nutrition, and you’ll the that jacked you in the mirror that you’ve always dreamed of!!