Heyyyy, I tried a new workout yesterday designed for the actors in the movie 300. Its designed to get you cut and very fast. Try this routine and see how it feels, if its too easy there are adjustments you can make. I love it!
Body-Weight Rows - 15 reps
Body-Weight Squats - 25 reps
Pushups - 15 reps
Jumping Jacks - 50 reps
Mountain Climbers - 20 reps
Close-Grip Pushups - 10 reps
Body-Weight Rows - 15 reps
*DB standing chest press/military press
*Bent over weighted Row
*Tricep Cross over
*Tricep OverHead
*Hammer up, bicep down curls
Body-Weight Rows - 15 reps
Body-Weight Squats - 25 reps
Pushups - 15 reps
Jumping Jacks - 50 reps
Mountain Climbers - 20 reps
Close-Grip Pushups - 10 reps
Body-Weight Rows - 15 reps
*Weighted crunch
* Weighted flutter
*Crawling Crunch
****15-30 min cardio!
The only way to get results is to stop complaining and DO WORK!
Hey Everyone, check out this article about how many ingredients are in the foods your eating. Its insane, hope everyone is staying on track working hard. Let me know what you have questions on, need tips about, or some motivation. I am free Tues, Thur, Fri, Sat, and Sun to train. Lets set up that first free apointment today and get you going!
http://eatthis.menshealth.com/content/secret-ingredients-your-food?article=2&page=1
Sorry my posts have been lacking in the last few days, I promise next week I will get back on track! Anything in particular you would like to hear about or tips on email me @ jenkfitlife@yahoo.com
Thank you for your patience!!!
-Jen
Good morning! So you want to gain some weight? People may look at you funny and ask why the heck would want that? But leaner people struggle with body image and health just like an obese person would whose trying to lose it. Check out the article below and if you need some guidance let me know! Have a great day all.
To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles. Start with a calorie calculator to determine how many calories you are consuming now and how many you'll need to consume every day to gain weight. You'll probably need to increase your calorie intake, and you can do that by eating a larger volume of food or by choosing foods that are energy-dense (high in calories).
Either way, you should choose foods that are nutrient-dense instead of settling for high-calorie junk foods. Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados. You may also want to increase your consumption of dairy products, meats, seafood and poultry. Use seasoning blends, herbs and spices to add flavor and aroma.
The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat three meals each day, increase your portion sizes or add more foods to each meal.
Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder.
Dietary Supplements for Gaining Weight
You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products may contain hidden ingredients that can be harmful or compounds that haven't been studied for efficacy or safety. The United States Food and Drug Administration maintains a list of tainted bodybuilding products that should be avoided.
If you feel you can't gain weight by simply increasing your calorie intake, you should see your health care provider before taking any protein or weight-ok, gaining supplements.
What About Exercise?
Resistance training exercises like weight lifting may help to increase your muscle size, which will increase your body weight. Aerobic exercises, such as running and stationary bicycling, are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym, or at home with the proper equipment.
Tips to Help You Gain Weight
Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with healthy cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. Here are a few tips to get you started:
- Have an extra slice of whole-grain toast with peanut butter at breakfast.
- Add extra cheese to an omelet.
- Slice an apple and serve with almond butter.
- Stir chopped nuts into plain yogurt and top with honey.
- Carry a bag of trail mix for a convenient snack.
- Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
- Add calories with a healthy beverage such as milk, 100% fruit juices, or vegetable juice.
Who Might Want to Gain Weight?
The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods. If you've recently lost weight without trying, you should see your health care provider.
HEYYYYYYYYYYYYYYY, I AM OFFERING A 30 MIN FREE TRAINING SESSION WITH YOUR'S TRUELY. IN ORDER TO GET THIS OFFER YOU MUST REGISTER TO RUN THE KYLE PAGERLY 5K RACE IN OCT. NOW YOU CAN WALK IT TO SO NO EXCUSE NOT TO GO! JUST SHOW ME YOUR RECEIPT AND WE WILL SET UP YOUR FREE SESSION. KYLE WAS A GREAT GUY AND THIS RUN IS FOR A GREAT CAUSE. CHECK OUT HIS BIO AND MORE INFO ON WWW.KYLEPAGERLY5K.COM
THANKS!
-JEN
E.O.W PAGERLY
Good Morning, and happy Monday everyone! You survived the Hurricane woot woot! Its a perfect day to start fresh with your goals, motivation, and workouts. Let today be the day you let go of all your excuses and you get this done! Nobody is stopping you but yourself, only you can make these changes and accomplish these goals. Write out the 5 reasons you want to get healthy and the 5 top things that block you from doing so. Then get it done! If you need help you know I am always here for inspiration, or a kick in the butt. Hope you all have a great day enjoy this amazing weather and we shall meet up tomorrow. DO WORK!
-Jen
I want to talk Post Delt's for a second. Personally, this is my favorite muscle to train. Sounds weird but no one ever really trains this muscle. You see people in the gym doing alot of internal rotation very rare for them to do external rotation. Think about your everday actions, your normal reaching up or inward for items. You rarely reach sideways and almost back wards. That muscle is 95% of the time deconditioned on my clients. The huge muscle meat heads in the gym included. Ok ok, so why is it so important? This is the muscle that slows your other shoulder muscles down when in action. Lets say your throwing a pitch...what muscle keeps your arm from flying back all the way and straining? Its your post delt, same as throwing a punch. It can also be a power house with the forward motion. My point is you need to train this muscle...
There are a few different exercises you can do to get this muscle in shape, try these out. Use very small weight if you have never tried this before. This muscle is tiny tiny and will get tired very quickly.
- External Rotation Lying ( lay on your side, elbow in your hip, hold the dumbell like a hammer curl and rotate down and back not moving your elbow off your hip)
- Standing with Cable ( hold the hand of the cable, arm bent and elbow in the hip start to rotate away from your body)
- Standing Ext Rotation ( Standing up hold the dumbell like you are about to do a military press, rotate your arm down and back again)
If you have any questions on these exercises check out www.exrx.net for pics and vids
Have a great weekend everyone and stay safe out there! DO WORK you rockstars!
Posts
