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Showing posts tagged fiture
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A Demonstration On How You Can Get Better and More Results in Less Time
Garrett Gunderson (my client) performing a bicep superset. This particular type of set is a technique that I enjoy using to keep the bicep under constant tension and to pump as much blood into the muscle as possible. The two exercises that Garrett is using is an ez-curl bar bicep curl immediately followed by seated bicep curls with a slight lean in.
We will do a set of 10 reps with a heavy weight followed by a set of 15 reps of a light weight and then repeat that cycle 3 times. So doing 10 reps of ez curl bar biceps followed by 15 reps of the seated biceps curls leaning in would be considered 1 set.
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Increase your Heart Rate and Fitness with this Circuit
Warm up 10 minutes
Circuit
50 Lunges
30 Dumbbell chest presses 15lbs
50 Lunges
30 Dumbbell chest presses 15lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
40 Reverse Lunges
25 Wide Bent over rows 10lbs
Reverse Plank 1 minute
Traveling Pike or inch worm 15 yard
30 squats
12 Off set push ups per side
20 Reverse supermans 20
Plank 1 minuteCardio
Walk on incline for 30 minutes -
If you are trying to get rid of the extra fat on the back side of your legs or just want to feel more confident then the leg curl is a great exercise for you to do. This exercise will help in your overall program. You cannot spot reduce but you can most definitely build these muscles to become visible once you drop the fat.
Perform 10-15 reps of these exercises to really get the results.
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Need some creative ideas to use on the treadmill? Try this technique of walking backwards on the treadmill. It is a great way to use it on an incline as it can challenge your body in a different way.
Remember every time you change your workouts up they will make your body change. Variety is the key to results.
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Looking for a way to get rid of the extra fat on your triceps (back of your arms)?
Do chair or bench dips. Make sure that as you are doing the exercises you are keeping your chest out and feeling the burn in your triceps. Do 10-15 reps for maximal benefits.
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Fat Melting Circuit Training
Warm up 10 min
Circuit
Jumping Jacks 1minute
Narrow Squats 15lbs (Feet together and up on your toes) 1 minute
Thigh blasters 1 minute
Burpees no push up 1 minute
Bent over rows 10lbs 1 minute
Crunches 1 minute
Push Ups 1 minute
Shoulder Press 10lbs 1minute (if you burn out, try to just hold your arms up)
Repeat this for 30 minutesCardio
10 minutes walking on treadmill as fast as you can at the steepest incline possible. Don’t hold on to the treadmill
10 minutes biking see how far you can go in that 10 minutes.
10 minutes stair climberIf you want a more personalized workout plan go to my site www.fiture.net
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Circuit Training for Fat Loss
Week 1 Day 1
Warm up 10 minutes
Circuit
Run on a treadmill at the highest incline possible for 1 minute
Dumbbell Squats 15lbs 25 reps
Push Ups 20
C-crunches 35
Repeat 3 times
Run on treadmill backwards at highest incline possible for 1 minute
Bouncing lunges 15lbs 20 reps per leg
Single arm bent over rows 10-15lbs 20 reps per arm
Advanced Jacks knives 25
Repeat 3 times or stop at 30 minutesCardio
Bike 30 minutesFor a chance to win a FREE 90 Day Workout Plan like my facebook page at www.facebook.com/thefiture
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Upper Body Circuit
Do each exercise in each sequence for 15-20 reps with moderate weight and once you complete the sequence move on to the next one with no rest until you finish all 3 sequences. Your goal is to complete 3 rounds.
Sequence 1
Chest Press Machine
Seated RowSequence 2
Push up
Lat PulldownSequence 3
Dumbbell Chest Press
Dumbbell Back RowLike my facebook page www.facebook.com/thefiture for a chance to win a 90 day fully customized workout program.
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How to Tone Up the Back of Your Arms (Triceps)
For More Fitness Advice Join my Email List by clicking the link http://forms.aweber.com/form/92/27545892.htm
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”Today is the day you can change yourself forever. Think about it, your new life can begin NOW.
Greg Marshall
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How To Curb Your Carbohydrates (Carb) Cravings
Enter Your Email Address Now For Unlimited Fitness Advice
http://forms.aweber.com/form/92/27545892.htm -
Maximum Heart Rate and Some General Guidelines to Follow
Here is the link to the video as well http://youtu.be/4nHepIlLojs
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Quick and Healthy Nutrition Tips for You
Greg’s Tips
• Eat lean proteins consisting of chicken, fish, lean beef, and
turkey.• Consume protein before eating carbohydrates to stabilize
blood sugar levels. This is true for both snacks and meals.
It is a great way to control blood sugar and appetite.• Eat complex carbohydrates consisting of whole grains, oats,
and vegetables.• If possible, choose organic/natural foods.
• Eat healthy fats consisting of olive oil, nuts, fats from fish,
and peanut butter.• Drink water when you feel hungry to avoid eating when you
are actually dehydrated.• Drink at least eight 8-ounce glasses of water per day.
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Know Why You Want to Reach Your Goals For Better Success
Discovering Your “Why”
In order to truly reach your potential and stay motivated for a sus-
tainable amount of time, you must understand your “Why.” Why
do you want to better yourself? What motivates you? It’s hard to
stay motivated just by telling yourself that you should do better
or be better—sometimes that can even be harmful. Instead, strike
to your core and feel the reasons why you are doing what you are
doing. And then take the time to figure out your “Why”: why you
want to better yourself.It can be hard, but allow your emotions to get involved in this
process to get the maximum results. We are driven to do things by
emotion. First understand the emotion that has kept you from at-
taining your goals or the emotions that support negative behaviors.
Then you need to give yourself a strong emotional connection as to
why you want to change your behaviors.
Ask Yourself:• Who was your role model growing up? And why?
• Who is your role model currently? And why?
• What makes you feel the most positive about yourself?
• What makes you feel negative and unmotivated?
• What kind of legacy do you want to leave?
• With what kind of people do you associate yourself?
• With whom do you want to associate yourself?
• Why are you going to make a permanent change in your life?
