Tag Archive | "major"

Most of us will have a goal to work towards on our journey to becoming fitter and healthier – we wouldn’t be motivated without it! But while these may vary from weight loss to building strength, there’s no denying that a flat stomach remains the stamp of what many consider a ‘fit’ bod. If it’s not a rigorous bout of abs-focused classes that we put our bodies through, it’s the yo-yo dieting in a bid to banish the bloat as fast as humanly possible. 

Core blimey! The ultimate Lower Ab Workout

Click Here!

Most of us will have a goal to work towards on our journey to becoming fitter and healthier – we wouldn’t be motivated without it! But while these may vary from weight loss to building strength, there’s no denying that a flat stomach remains the stamp of what many consider a ‘fit’ bod. If it’s not a rigorous bout of abs-focused classes that we put our bodies through, it’s the yo-yo dieting in a bid to banish the bloat as fast as humanly possible.

View original post here:

Core blimey! The ultimate Lower Ab Workout

Posted in Diets, Exercises, Sports nutrition, Weight lossComments Off on Core blimey! The ultimate Lower Ab Workout

Dead strong

Never tried a deadlift before? You’re missing out. ‘You need to be doing this move,’ says Richard Tidmarsh, lead trainer at London’s Reach Fitness. Here at WF, we’ve long been huge advocates of lifting weights, but it’s nice to see such a huge phenomenon take off thanks to its benefits for strength, fat loss and wellbeing.

But let’s get one thing straight: you can only reap these amazing benefits if you’re doing it properly. ‘Awful form, wasting time on isolate movements and using weights that are too light or too heavy are all common mistakes,’ says Richard.

So let’s take a step back and look at the humble deadlift. ‘It works pretty much every major muscle group in your body hitting your back, glutes, legs and core. So, if you get it right, it’ll improve your posture and strength – and, with time and the right training plan, will be a huge weapon in your armoury to add lean tissue to your body.’

Deadlift

Technique

-Set up behind the bar with it touching your shins. Hinge at the hips and knees taking a grip a little wider than shoulder-width apart. With your weight in your heels and spine long and straight, prepare to lift with your chin in a neutral position.

-Now with a deep breath in that you will hold tight during this phase, simultaneously push down through the floor with your heels and drive up with your hips and legs to lift the bar. Maintain a straight spine with your shoulder blades pulled together throughout with your core and back engaged.

-Finish the lift by locking out to full hip extension and standing up straight with the bar tight against you, your back and glutes engaged. You then return the bar in reverse order to the floor, maintaining the positive spine position to execute the lift.

Safety tip

Start with a weight you are comfortable with to get your form perfect. If you have poor spine and hip mobility, you will not be able to get into a good lifting position. So work on these areas of movement before even considering doing this lift.

Meet our expert

Richard Tidmarsh is the owner and lead trainer of Reach Fitness London and trains international athletes such as UFC fighter Jimi Manuwa, as well as celebs such as Jessie Ware and Millie Mackintosh.

Check out Reach at r4reach.com or follow Richard’s Twitter and Instagram for news on his forthcoming training events and seminars.

Follow this link:

Dead strong

Posted in BodybuildingComments Off on Dead strong

<div id="DPG" webReader="141.942897349"><div class="side-bar" webReader="-18.552238806"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2014/8-reasons-women-should-lift-vitalstats.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/Motherfitness1/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" class="c11"/></a><a href="https://twitter.com/KellieHartDavis" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c12"/></a><a href="http://www.youtube.com/user/MotherFitness" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" class="c12"/></a><p><strong>Name:</strong> Kellie Davis<br /><strong>Height:</strong> 5'6"<br /><strong>Weight:</strong> 132 lbs<br /><strong>Occupation:</strong> Fitness writer and personal trainer<br /><strong>Website:</strong> <a href="http://www.motherfitness.com/" rel="nofollow" target="_blank">www.motherfitness.com</a></p></div><p>Strong, round glutes are the foundation of a great physique and a healthy body. Unfortunately, many of us have weak glutes that just get weaker because we sit all day. Aside from not looking so great, feeble butt muscles can cause a litany of postural problems and pain issues. Even worse, having a weak bum means your primary lifts like the squat and the deadlift aren't as strong as they could be. If that doesn't motivate you to put some muscle on your backside, I don't know what will!</p><p>To restore your ailing glutes, you need to make training them a priority. Otherwise, you'll be stuck with constantly tight hips and probably contract flat-ass disease.</p><p>Save your butt from these depressing side effects by following these five rules. They'll help you feel stronger and more mobile. They'll also help you add some great-looking curves to your rear end.</p><h3 class="article-title">Hit Them Baby One (Okay, Three) More Times</h3><p>If your training routine only calls for one glute-specific workout per week, it's time to ramp things up. Glutes adapt well to frequency— the more often you train them, the quicker they grow in size and strength. Rather than performing a single glute workout once per week, add booty-busting exercises to each workout you do during the week.</p><p><strong>Try this:</strong> Add loaded hip thrusts, glute bridges, hip abduction exercises, back extensions, or hip extension exercises to your daily workouts.</p><img src="http://www.bodybuilding.com/fun/images/2014/how-to-get-a-better-butt-5-rules-for-stronger-glutes-2.jpg" width="560" height="392" border="0" class="c13"/><h6 class="altH6 c14">Single-leg bodyweight glute bridge</h6><h3 class="article-title">Mix Up Your Hip Extension</h3><p>Hip extension is important for pelvic stability and daily movement. Walking, running, standing, and sitting in with proper posture begins and ends with your butt.</p><p>In this age of computers and cubicles, people spend most of their time in hip flexion (seated position). More often than not, long bouts of sitting cause tight quads, a tight psoas muscle, and weak hip extensors—namely the gluteus maximus.</p><p>To alleviate these symptoms and put yourself on a path to a perkier posterior, it's wise to activate your hip extensors regularly. Hip extension occurs when the thighs or pelvis move rearward. The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.</p><p><strong>Try this:</strong> Use squats and deadlifts as a primary hip extension exercises and add in one or two assistance exercises to each routine. Assistance lifts include, but aren't limited to: Romanian deadlifts, single-leg Romanian deadlifts, hip thrusts, glute bridges, back extension, reverse hyperextension, glute kickback, and donkey kick.</p><img src="http://www.bodybuilding.com/fun/images/2014/how-to-get-a-better-butt-5-rules-for-stronger-glutes-1.jpg" width="560" height="352" border="0"/><p>"The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass."</p><h3 class="article-title">Add a Little Abduction, Too</h3><p>Your hips articulate in several ways other than the all-important extension. Your hips can also move in flexion, medial and lateral rotation, adduction, and abduction. If you move your hips in circles, you'll get the idea. Along with hip extension, another important element of strong glutes is hip abduction, or moving the thighs outward from your midline.</p><p>Your glute medius is a major abductor of the thigh. Its anterior fibers rotate the hip internally while the posterior fibers rotate the hip externally. A strong glute medius will control any unwanted sideways movement in your pelvis. For example, if your left hip drops when you stand on your right leg, your right glute medius is probably weak. An unlevel pelvis can lead to other issues like IT band syndrome and patellofemoral pain syndrome, neither of which is pleasant.</p><p><strong>Try this:</strong> To strengthen the glute medius, add 2 sets of 10 reps of standing cable hip abduction and 2 sets of 12 reps of seated band hip abduction twice per week.</p><h3 class="article-title">Keep Your Booty Active</h3><p>If you sit on them all day, your glutes will just become weaker and weaker. This weakness can be compounded when other muscles have to take over a lift in order to compensate for them. Avoid a weak booty by doing a series of activation and mobility drills ten minutes a day. Practicing glute activation will help them fire during every exercise.</p><p><strong>Try this:</strong> Perform 10 reps of each exercise once per day.</p><ul class="dpg-list"><li>Single-leg bodyweight glute bridge</li>
<li>Fire hydrant</li>
<li>Bird dog</li>
<li>Standing glute squeeze</li>
</ul><h3 class="article-title">Get Tense</h3><img class="float-right c21" src="http://www.bodybuilding.com/fun/images/2014/how-to-get-a-better-butt-5-rules-for-stronger-glutes-3.jpg" width="262" height="389" border="0"/><p>"Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift."</p><p>Mechanical tension is the bee's knees when it comes to muscle hypertrophy (growth). Mechanical tension occurs when you passively stretch or actively contract the muscle. Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift and active tension is how your biceps feel as you contact in a barbell curl. Both are key players in muscle growth, and both can make a big difference in gluteal development.</p><p>When using a full range of motion (ROM), your muscles are placed under a combination of both passive and active tension. For example: At the bottom of a squat, your glutes are in a stretched (passive tension) position; at the top, they're in a squeezed (active tension) position.</p><p>Maintaining this tension through a full range of motion is optimal for gains. To do it, control your reps, keep a steady tempo, and don't rely on momentum to get through the exercise—oh, and don't skimp on the ROM.</p><p><strong>Try this:</strong> To increase mechanical tension, use a tempo for your exercises. Tempo is expressed as a series of 3 or 4 numbers, such as 2-2-2. The first number is the number of seconds in the eccentric (lowering) portion of the movement, the second number is the pause, and the third number is the number of seconds in the concentric (lifting) portion of the movement.</p><p>You can incorporate an exercise tempo as simple as 2-2 or 3-3. You can also incorporate a pause in the middle, like 3-3-3, or even have a longer eccentric portion like a 4-3 tempo. Remember, though, that adding a tempo doesn't mean you get to forgo a full range of motion.</p><br class="c23"/><h3 class="article-title">Recommended For You</h3><div class="c26" webReader="4.39005235602"><a href="http://www.bodybuilding.com/fun/10-ways-to-improve-your-heart-health.html"><img src="http://www.bodybuilding.com/fun/images/2014/10-heart-healthy-tips-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c25" webReader="5.40314136126"><h4 class="c24"><a href="http://www.bodybuilding.com/fun/10-ways-to-improve-your-heart-health.html">Heart Disease Prevention: 10 Ways To Improve Your Heart Health</a></h4><p style="display: inline;" class="webReader-styled">
Your cardiovascular health goes beyond spending 30 minutes on the treadmill! Here are 10 more ways to improve your heart health.</p></div></div><div class="c26" webReader="4.68669527897"><a href="http://www.bodybuilding.com/fun/guide-to-resistance-training-7-things-you-need-to-know.html"><img src="http://www.bodybuilding.com/fun/images/2013/your-guide-to-resistance-training-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c25" webReader="6.02575107296"><h4 class="c24"><a href="http://www.bodybuilding.com/fun/guide-to-resistance-training-7-things-you-need-to-know.html">Guide To Resistance Training: 7 Things You Need To Know About Lifting Weights</a></h4><p style="display: inline;" class="webReader-styled">
A good resistance training plan doesn't have to be complicated, but it should include a few basic tenets. Find out what they are and how to implement them!</p></div></div><div class="c26" webReader="5.38709677419"><a href="http://www.bodybuilding.com/fun/round-butt-rockin-body-glute-training-for-women.html"><img src="http://www.bodybuilding.com/fun/images/2013/round-butt-rockin-body-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c25" webReader="6.92626728111"><h4 class="c24"><a href="http://www.bodybuilding.com/fun/round-butt-rockin-body-glute-training-for-women.html">Round Butt, Rockin' Body: Glute Training For Women</a></h4><p style="display: inline;" class="webReader-styled">
Hey ladies! If you focus on training your glutes, you'll get a whole body's worth of benefits! Here's the best way to a better rear end and a more aesthetic physique.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.1235955056"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.46875"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/kellie-davis.html">Kellie Davis</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/kellie-davis.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/kellie-davis.html"><img src="images/2014/writer-kellie-davis-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/kellie-davis.html#articles" class="bold-type">View All Articles By This Author</a></li>
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How To Get A Better Butt: 5 Rules For Stronger Glutes

Strong, round glutes are the foundation of a great physique and a healthy body. Unfortunately, many of us have weak glutes that just get weaker because we sit all day. Aside from not looking so great, feeble butt muscles can cause a litany of postural problems and pain issues. Even worse, having a weak bum means your primary lifts like the squat and the deadlift aren’t as strong as they could be. If that doesn’t motivate you to put some muscle on your backside, I don’t know what will!

To restore your ailing glutes, you need to make training them a priority. Otherwise, you’ll be stuck with constantly tight hips and probably contract flat-ass disease.

Save your butt from these depressing side effects by following these five rules. They’ll help you feel stronger and more mobile. They’ll also help you add some great-looking curves to your rear end.

Hit Them Baby One (Okay, Three) More Times

If your training routine only calls for one glute-specific workout per week, it’s time to ramp things up. Glutes adapt well to frequency— the more often you train them, the quicker they grow in size and strength. Rather than performing a single glute workout once per week, add booty-busting exercises to each workout you do during the week.

Try this: Add loaded hip thrusts, glute bridges, hip abduction exercises, back extensions, or hip extension exercises to your daily workouts.

Single-leg bodyweight glute bridge

Mix Up Your Hip Extension

Hip extension is important for pelvic stability and daily movement. Walking, running, standing, and sitting in with proper posture begins and ends with your butt.

In this age of computers and cubicles, people spend most of their time in hip flexion (seated position). More often than not, long bouts of sitting cause tight quads, a tight psoas muscle, and weak hip extensors—namely the gluteus maximus.

To alleviate these symptoms and put yourself on a path to a perkier posterior, it’s wise to activate your hip extensors regularly. Hip extension occurs when the thighs or pelvis move rearward. The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.

Try this: Use squats and deadlifts as a primary hip extension exercises and add in one or two assistance exercises to each routine. Assistance lifts include, but aren’t limited to: Romanian deadlifts, single-leg Romanian deadlifts, hip thrusts, glute bridges, back extension, reverse hyperextension, glute kickback, and donkey kick.

“The most common—and best—exercises for hip extension are the squat and deadlift. These two lifts belong in your lifting regimen along with assistance exercises to pack on glute mass.”

Add a Little Abduction, Too

Your hips articulate in several ways other than the all-important extension. Your hips can also move in flexion, medial and lateral rotation, adduction, and abduction. If you move your hips in circles, you’ll get the idea. Along with hip extension, another important element of strong glutes is hip abduction, or moving the thighs outward from your midline.

Your glute medius is a major abductor of the thigh. Its anterior fibers rotate the hip internally while the posterior fibers rotate the hip externally. A strong glute medius will control any unwanted sideways movement in your pelvis. For example, if your left hip drops when you stand on your right leg, your right glute medius is probably weak. An unlevel pelvis can lead to other issues like IT band syndrome and patellofemoral pain syndrome, neither of which is pleasant.

Try this: To strengthen the glute medius, add 2 sets of 10 reps of standing cable hip abduction and 2 sets of 12 reps of seated band hip abduction twice per week.

Keep Your Booty Active

If you sit on them all day, your glutes will just become weaker and weaker. This weakness can be compounded when other muscles have to take over a lift in order to compensate for them. Avoid a weak booty by doing a series of activation and mobility drills ten minutes a day. Practicing glute activation will help them fire during every exercise.

Try this: Perform 10 reps of each exercise once per day.

  • Single-leg bodyweight glute bridge
  • Fire hydrant
  • Bird dog
  • Standing glute squeeze

Get Tense

“Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift.”

Mechanical tension is the bee’s knees when it comes to muscle hypertrophy (growth). Mechanical tension occurs when you passively stretch or actively contract the muscle. Passive tension is how your hamstring muscles feel at the bottom of a Romanian deadlift and active tension is how your biceps feel as you contact in a barbell curl. Both are key players in muscle growth, and both can make a big difference in gluteal development.

When using a full range of motion (ROM), your muscles are placed under a combination of both passive and active tension. For example: At the bottom of a squat, your glutes are in a stretched (passive tension) position; at the top, they’re in a squeezed (active tension) position.

Maintaining this tension through a full range of motion is optimal for gains. To do it, control your reps, keep a steady tempo, and don’t rely on momentum to get through the exercise—oh, and don’t skimp on the ROM.

Try this: To increase mechanical tension, use a tempo for your exercises. Tempo is expressed as a series of 3 or 4 numbers, such as 2-2-2. The first number is the number of seconds in the eccentric (lowering) portion of the movement, the second number is the pause, and the third number is the number of seconds in the concentric (lifting) portion of the movement.

You can incorporate an exercise tempo as simple as 2-2 or 3-3. You can also incorporate a pause in the middle, like 3-3-3, or even have a longer eccentric portion like a 4-3 tempo. Remember, though, that adding a tempo doesn’t mean you get to forgo a full range of motion.

 

Recommended For You

Heart Disease Prevention: 10 Ways To Improve Your Heart Health

Your cardiovascular health goes beyond spending 30 minutes on the treadmill! Here are 10 more ways to improve your heart health.

Guide To Resistance Training: 7 Things You Need To Know About Lifting Weights

A good resistance training plan doesn’t have to be complicated, but it should include a few basic tenets. Find out what they are and how to implement them!

Round Butt, Rockin’ Body: Glute Training For Women

Hey ladies! If you focus on training your glutes, you’ll get a whole body’s worth of benefits! Here’s the best way to a better rear end and a more aesthetic physique.

About The Author

Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California.

Originally from:

How To Get A Better Butt: 5 Rules For Stronger Glutes

Posted in Bodybuilding, ExercisesComments Off on How To Get A Better Butt: 5 Rules For Stronger Glutes

<div id="DPG" webReader="159.353786622"><div class="side-bar" webReader="-18"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2013/abby-huot-stat-box.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/Abster82/" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/abbyhuot.fitness" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/AbbyHuotAthlete" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><p><strong>Name:</strong> Abby Huot<br /><strong>Location:</strong> Minneapolis, MN<br /><strong>Education:</strong> St. Mary's University of Minnesota (2004)<br /><strong>Occupation:</strong> Athlete, writer, fitness model, bikini/figure competitor</p></div><p>Everybody, including celebrity athletes, has secrets. No, I'm not referring to scandalous dirt or shocking rumors about people in the fitness industry! (Let's leave that to reality TV, shall we?) I'm talking about a hidden cache of secrets which athletes keep hush-hush about how they look the way they do, where their strength comes from, or the secret sauce to their training.</p><p>Ever wonder about the close-kept training or eating methods of your favorite athletes and fitness models? Top athletes may hold these tips—which take years of crafting and honing—near and dear to their hearts, but Cellucor's ripped warriors peel back the curtain a little to let you peek into their methods for top physical and mental performance. (Just promise that you won't share a single word or a piano may mysteriously fall out of the sky.)</p><p>Heed the words of elite athletes Karina Baymiller, Colton Leonard, Jen Jewell, and Craig Capurso. Their secrets can make you stronger.</p><h3 class="article-title">Karina Baymiller <a href="http://bodyspace.bodybuilding.com/kbaymiller/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/kbaymiller" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/krbaymiller" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><a href="http://www.5thvillage.me/u/kbaymiller/" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/><br /><span class="c15">Her Secret </span></h3><p>I secretly enjoy conditioning! If you know anything about me, you know that I love lifting heavy more than anything, but what you don't know is that I love conditioning work just as much.</p><p>I talk a lot of crap about cardio, and it's true, you wouldn't catch me dead on an elliptical or doing low-intensity, steady-state. But when it comes to cardio work that gets my heart pumping like crazy, I'm obsessed. Maybe it's the adrenaline junkie in me, but I can't get enough of sprints, barbell complexes, jump rope, plyometrics, kettlebell work, and even some short distance (2-3 mile) running.</p><p>I do conditioning work 2-3 times per week and give it major credit for helping me stay in shape all year long ... Just don't tell anyone! Winky face.</p><img src="http://www.bodybuilding.com/fun/images/2014/fitness-success-secrets-secret-techniques-from-elite-athletes-1b.jpg" width="560" height="536" border="0"/><p>I secretly enjoy conditioning! I talk a lot of crap about cardio, but when it comes to cardio work that gets my heart pumping like crazy, I'm obsessed.</p><h3 class="article-title">Colton Leonard <a href="http://bodyspace.bodybuilding.com/Weight_Room_Junkie/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/colton.leonard.94?viewer_id=0"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/></a><a href="http://instagram.com/cellucorcolton#"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/></a><br /><span class="c15">His Secret </span></h3><p>My secret? Use heavy weight and high reps to challenge your mental and physical strength, and take your training to the next level. One thing I have always incorporated as part of my strength program is repetition workouts. In strongman, not only do you need to possess the power to perform a lift at maximum intensity, but you often find that you need to do so repeatedly.</p><div class="side-ad" webReader="-15.29"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2014/7-strongman-lifts-smallbox.jpg" width="170" height="97"/></div><h3 class="article-title c16"><a href="http://www.bodybuilding.com/fun/strong-in-7-7-strongman-lifts-for-the-non-strongman.html">7 Strongman Lifts For The Non-strongman</a></h3><p>You don't need to be a strongman competitor to use the lifts! These strongman moves and their variations can help you achieve your goals!</p><div class="c18"><a href="http://www.bodybuilding.com/fun/strong-in-7-7-strongman-lifts-for-the-non-strongman.html" class="bbButton primaryAction c17">Get Full-Body Strength</a></div><br /></div><p>For instance, we don't <em>just</em> load an Atlas stone; we have to load them either for maximum reps under time, or, at minimum, a five-stone series. You often find deadlift events in strongman, which also require you to perform a maximum number of reps under time. These events led me to start incorporating this type of lifting into my training.</p><p>Several times each month, I pick a lift or movement commonly found in competition. After warming up, I complete one all-out set with as many reps as possible. This type of training not only contributes to overall strength, size, and conditioning, but will test your mental fortitude as you approach failure and your body starts to scream for you to stop.</p><p>Here's the real trick: 2-3 times each month, pick a major movement, set the weight at approximately 70-75 percent of your max and, after properly warming up, perform one set of as many repetitions as you safely can in 60-90 seconds. Choose from these exercises to test your guts: deadlift, squat, clean and press, or T-bar row.</p><p>Write down your max reps and test yourself again down the road to track your progress. If this set does not leave you crawling away in pain and agony, you weren't trying hard enough!</p><h3 class="article-title">Jen Jewell <a href="http://bodyspace.bodybuilding.com/fitnessjewell/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/fitnessjewelltraining" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/fitnessjewell" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><a href="http://instagram.com/fitnessjewell" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/><br /><span class="c15">Her Secret </span></h3><p>Of all the fitness tips, diet tricks, and booty-sculpting workouts out there, my ultimate fitness secret is simple: Stop comparing yourself to others! Instead, constantly work on becoming your fittest and healthiest self. I always say that I'm a work in progress, en route to becoming my best self. Having adopted that mindset has been incredibly beneficial to my health, outlook, and self-confidence over the past couple of years.</p><img class="float-left c19" src="http://www.bodybuilding.com/fun/images/2014/fitness-success-secrets-secret-techniques-from-elite-athletes-2b.jpg" width="211" height="457" border="0"/><p>Sure, at first glance, it's easier said than done. With the onslaught of bikini-clad or underwear "selfies" that have seemingly taken over fitness social media, the physiques of others are right in your face when you log on to Facebook, Instagram, and so on. (It's a bikini booty free-for-all on my Facebook newsfeed!) While some of these posts from fit individuals can be inspiring and motivating, these types of updates are not always that simple.</p><p>Seeing others' progress, cellulite-free legs and buns, and solid six-pack abs can begin to take a toll on your own self-esteem. Inevitably, they compel you to constantly compare yourself to others and how your progress or fitness stacks up against theirs.</p><p>The moment I stopped comparing myself to others and focused on my own journey was pretty darn liberating. Charting your own progress from day one—whatever level of fitness <em>your</em> day one may be—and using that as your measuring stick can be extremely motivating. We are all in the gym working hard to set new personal records. Why not maintain that mindset when it comes to progress in your physique, as well?</p><p>Admire the physiques and hard work of your favorite "fitspos," but always keep in mind that the reflection in the mirror is your real competition. Be in competition with yourself, striving to become better each and every day. <em>That</em> is the true secret!</p><h3 class="article-title">Craig Capurso <a href="http://bodyspace.bodybuilding.com/craigcapurso/"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="17" height="17" class="c13"/></a><a href="https://www.facebook.com/craigcapurso1" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="17" height="17" class="c14"/><a href="https://twitter.com/CraigCapurso" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="17" height="17" class="c14"/><a href="http://instagram.com/CRAIGCAPURSO#" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="17" height="17" class="c14"/><br /><span class="c15">His Secret </span></h3><p>When I'm trying to manipulate water for shoots, I take full advantage of infrared saunas. An infrared sauna is an effective tool for detoxifying the body and an aid for shedding excess subcutaneous water, yet few people utilize it. While traditional saunas help with water loss, the added benefit of infrared light penetrates the body tissue to help excrete toxins and bring out your musculature.</p><p>This has been a trick that I've used to come dialed into photo shoots and contests for years. It really makes a difference!</p><img src="http://www.bodybuilding.com/fun/images/2014/fitness-success-secrets-secret-techniques-from-elite-athletes-3.jpg" width="560" height="367" border="0"/><p>Infrared light penetrates the body tissue to help excrete toxins and bring out<br />your musculature.</p><h3 class="article-title">The Secret Is Out</h3><p>Embrace the valuable information that contributes to these athletes' success and see how it could fit into your own life and goals. Have you got a secret method few people know about? Tell us in the comments below ... unless you'd rather keep it secret.</p><a href="http://www.bodybuilding.com/store/cellucor/cellucor.htm"><img src="http://www.bodybuilding.com/fun/images/2013/cellucor-banner.jpg" width="560" height="144" border="0" class="c20"/></a><br class="c21"/><h3 class="article-title">Recommended For You</h3><div class="c24" webReader="4.31363636364"><a href="http://www.bodybuilding.com/fun/ask-the-fitness-jewell-the-hidden-benefits-of-strength-training.html"><img src="http://www.bodybuilding.com/fun/images/2013/ask-the-fitness-jewel-wheres-the-weight-loss-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="5.30909090909"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/ask-the-fitness-jewell-the-hidden-benefits-of-strength-training.html">Ask The Fitness Jewell: What Are The Hidden Benefits Of Strength Training?</a></h4><p style="display: inline;" class="webReader-styled">
You may know the feeling of looking in the mirror and seeing muscles peeking back at you. This magical tissue is good for more than just flexing.</p></div></div><div class="c24" webReader="5.2"><a href="http://www.bodybuilding.com/fun/6-tips-for-building-mental-resolve.html"><img src="http://www.bodybuilding.com/fun/images/2013/6-tips-for-building-mental-resolve-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="6.4"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/6-tips-for-building-mental-resolve.html">6 Tips For Building Mental Resolve</a></h4><p style="display: inline;" class="webReader-styled">
Push through pain and adversity and let a strong mind fuel a strong body. Use these strategies to built strength where it matters most!</p></div></div><div class="c24" webReader="5.85972850679"><a href="http://www.bodybuilding.com/fun/a-game-4-traits-of-the-modern-alpha.html"><img src="http://www.bodybuilding.com/fun/images/2013/4-traits-of-the-modern-alpha-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="7.53393665158"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/a-game-4-traits-of-the-modern-alpha.html">A-Game: 4 Traits Of The Modern Alpha</a></h4><p style="display: inline;" class="webReader-styled">
The word ''alpha'' gets thrown around a lot these days. Before you start slapping the label on yourself or anyone else, take this leadership course from the fittest man on Wall Street!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="42.1866666667"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.85714285714"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/abby-huot.html">Abby Huot</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/abby-huot.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/abby-huot.html"><img src="http://www.bodybuilding.com/fun/images/2013/writer-abby-huot-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/abby-huot.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Fitness Success Secrets: Secret Techniques From Elite Athletes

Everybody, including celebrity athletes, has secrets. No, I’m not referring to scandalous dirt or shocking rumors about people in the fitness industry! (Let’s leave that to reality TV, shall we?) I’m talking about a hidden cache of secrets which athletes keep hush-hush about how they look the way they do, where their strength comes from, or the secret sauce to their training.

Ever wonder about the close-kept training or eating methods of your favorite athletes and fitness models? Top athletes may hold these tips—which take years of crafting and honing—near and dear to their hearts, but Cellucor’s ripped warriors peel back the curtain a little to let you peek into their methods for top physical and mental performance. (Just promise that you won’t share a single word or a piano may mysteriously fall out of the sky.)

Heed the words of elite athletes Karina Baymiller, Colton Leonard, Jen Jewell, and Craig Capurso. Their secrets can make you stronger.

Karina Baymiller
Her Secret

I secretly enjoy conditioning! If you know anything about me, you know that I love lifting heavy more than anything, but what you don’t know is that I love conditioning work just as much.

I talk a lot of crap about cardio, and it’s true, you wouldn’t catch me dead on an elliptical or doing low-intensity, steady-state. But when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed. Maybe it’s the adrenaline junkie in me, but I can’t get enough of sprints, barbell complexes, jump rope, plyometrics, kettlebell work, and even some short distance (2-3 mile) running.

I do conditioning work 2-3 times per week and give it major credit for helping me stay in shape all year long … Just don’t tell anyone! Winky face.

I secretly enjoy conditioning! I talk a lot of crap about cardio, but when it comes to cardio work that gets my heart pumping like crazy, I’m obsessed.

Colton Leonard
His Secret

My secret? Use heavy weight and high reps to challenge your mental and physical strength, and take your training to the next level. One thing I have always incorporated as part of my strength program is repetition workouts. In strongman, not only do you need to possess the power to perform a lift at maximum intensity, but you often find that you need to do so repeatedly.

7 Strongman Lifts For The Non-strongman

You don’t need to be a strongman competitor to use the lifts! These strongman moves and their variations can help you achieve your goals!

For instance, we don’t just load an Atlas stone; we have to load them either for maximum reps under time, or, at minimum, a five-stone series. You often find deadlift events in strongman, which also require you to perform a maximum number of reps under time. These events led me to start incorporating this type of lifting into my training.

Several times each month, I pick a lift or movement commonly found in competition. After warming up, I complete one all-out set with as many reps as possible. This type of training not only contributes to overall strength, size, and conditioning, but will test your mental fortitude as you approach failure and your body starts to scream for you to stop.

Here’s the real trick: 2-3 times each month, pick a major movement, set the weight at approximately 70-75 percent of your max and, after properly warming up, perform one set of as many repetitions as you safely can in 60-90 seconds. Choose from these exercises to test your guts: deadlift, squat, clean and press, or T-bar row.

Write down your max reps and test yourself again down the road to track your progress. If this set does not leave you crawling away in pain and agony, you weren’t trying hard enough!

Jen Jewell
Her Secret

Of all the fitness tips, diet tricks, and booty-sculpting workouts out there, my ultimate fitness secret is simple: Stop comparing yourself to others! Instead, constantly work on becoming your fittest and healthiest self. I always say that I’m a work in progress, en route to becoming my best self. Having adopted that mindset has been incredibly beneficial to my health, outlook, and self-confidence over the past couple of years.

Sure, at first glance, it’s easier said than done. With the onslaught of bikini-clad or underwear “selfies” that have seemingly taken over fitness social media, the physiques of others are right in your face when you log on to Facebook, Instagram, and so on. (It’s a bikini booty free-for-all on my Facebook newsfeed!) While some of these posts from fit individuals can be inspiring and motivating, these types of updates are not always that simple.

Seeing others’ progress, cellulite-free legs and buns, and solid six-pack abs can begin to take a toll on your own self-esteem. Inevitably, they compel you to constantly compare yourself to others and how your progress or fitness stacks up against theirs.

The moment I stopped comparing myself to others and focused on my own journey was pretty darn liberating. Charting your own progress from day one—whatever level of fitness your day one may be—and using that as your measuring stick can be extremely motivating. We are all in the gym working hard to set new personal records. Why not maintain that mindset when it comes to progress in your physique, as well?

Admire the physiques and hard work of your favorite “fitspos,” but always keep in mind that the reflection in the mirror is your real competition. Be in competition with yourself, striving to become better each and every day. That is the true secret!

Craig Capurso
His Secret

When I’m trying to manipulate water for shoots, I take full advantage of infrared saunas. An infrared sauna is an effective tool for detoxifying the body and an aid for shedding excess subcutaneous water, yet few people utilize it. While traditional saunas help with water loss, the added benefit of infrared light penetrates the body tissue to help excrete toxins and bring out your musculature.

This has been a trick that I’ve used to come dialed into photo shoots and contests for years. It really makes a difference!

Infrared light penetrates the body tissue to help excrete toxins and bring out
your musculature.

The Secret Is Out

Embrace the valuable information that contributes to these athletes’ success and see how it could fit into your own life and goals. Have you got a secret method few people know about? Tell us in the comments below … unless you’d rather keep it secret.


Recommended For You

Ask The Fitness Jewell: What Are The Hidden Benefits Of Strength Training?

You may know the feeling of looking in the mirror and seeing muscles peeking back at you. This magical tissue is good for more than just flexing.

6 Tips For Building Mental Resolve

Push through pain and adversity and let a strong mind fuel a strong body. Use these strategies to built strength where it matters most!

A-Game: 4 Traits Of The Modern Alpha

The word ”alpha” gets thrown around a lot these days. Before you start slapping the label on yourself or anyone else, take this leadership course from the fittest man on Wall Street!

About The Author

Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.

Source:  

Fitness Success Secrets: Secret Techniques From Elite Athletes

Posted in Bodybuilding, Exercises, Nutrition, Weight lossComments Off on Fitness Success Secrets: Secret Techniques From Elite Athletes

<div id="DPG" webReader="176.596635183"><div class="side-bar" webReader="-18"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2013/abby-huot-stat-box.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/Abster82/" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" class="c14"/></a><a href="https://www.facebook.com/abbyhuot.fitness" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c15"/><a href="https://twitter.com/AbbyHuotAthlete" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c15"/><p><strong>Name:</strong> Abby Huot<br /><strong>Location:</strong> Minneapolis, MN<br /><strong>Education:</strong> St. Mary's University of Minnesota (2004)<br /><strong>Occupation:</strong> Athlete, writer, fitness model, bikini/figure competitor</p></div><p>Quick, do a digit check. Are all your fingers and toes accounted for, or have a few succumbed to the cold? I can tell you that this has been a brutally chilly winter for most of the upper Midwest, and my region isn't alone. Records have been shattered all across the United States for cold, ice cover, and snow totals. Right now it seems impossible to imagine warmer days.</p><p>But, make no mistake, summer is coming. Soon it will be time to crawl out of our cozy hibernation nests, peel off the polar fleece we've been donning like battle gear, and reveal our pasty, dry skin to the warm basking glow of a spring sun. Finally, Vitamin D in its glorious, non-supplement form! You can almost feel it.</p><p>So what's your game plan? Hot chocolate and blankets are just what the doctor ordered for frigid nights, but if you've gotten used to skipping the gym and hoarding comfort food, it's time to change things up. Reignite your fire for fitness and get your head back in the game.</p><p>Here are a few reminders about why you should get going with your training and diet again. After all, spring and summer are going to be here in the blink of an eye.</p><p>
<h3 class="article-title c16">1 Wedding Season's Upon Us</h3>
</p><p>June is a major month of note. Not only does it signal the first day of summer, Father's Day, and the oh-so-notable Flag Day, but it's also the most popular month for weddings. If you're among those getting laced up in white, hitting a training program now will help you head down the aisle with extra confidence and, depending on your goals, an extra layer of lean muscle.</p><img src="images/2014/shape-up-for-summer-graphic-1.jpg" width="560" height="384" border="0"/><p>"Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill."</p><p>Use that save-the-date stuck to your fridge to inspire you to push forward, even if your new fit body is not for your own wedding. Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill. Start with one minute at level 8, or 30-45 seconds at level 10, followed by brief rest periods for a total of 20 minutes. Shock your system into growth by trying German Volume Training (GVT), which pushes you to do 10 sets of 10 reps on one exercise. The more you ramp up your training routine now, the faster you'll see results.</p><p>
<h3 class="article-title c16">2 Smaller Clothes Are Coming</h3>
</p><img class="float-right" src="images/2014/shape-up-for-summer-graphic-2.jpg" width="265" height="368" border="0"/><p>"Picture yourself running in shorts and a tank top. How does that make you feel?"</p><p>I promise I'm not poking fun at your winter weight. With warm weather around the corner, it's just a matter of time until layers start coming off. Whether you're ready for it or not, the time for that teeny-weenie bikini is fast approaching.</p><p>As you look out your window at the snow-covered ground, sunbathing on the beach might sound like a far-off dream. So take a step back. Picture yourself running in shorts and a tank top. How does that make you feel? Awesome, or anxious? If you're not feeling great, remember that winter is the perfect time to get in gear. You might be more apt to don a cute new sports bra or running shorts when you're feeling fit. Be the first one in your town to hit the ground running and looking mid-summer awesome when it's only April.</p><p>Set a concrete goal. Sign up for a local event, 5K, 10K, or an obstacle race. Start training for strength and endurance now. Alternatively, have you ever thought about competing in a physique competition? Start taking a peek at local and regional competitions that are happening this year. Competitions that are 16 or 20 weeks out will give you a hard deadline while putting extra training gas in your tank.</p><p>If you've never felt comfortable wearing shorts, work hard so that this is the year to feel great in them. If you're self-conscious about your skinny arms, make this the year of the muscle shirt. Plan jogs outside or go rollerblading for the first time in years. Grab some friends to set a pace for yourself and make it a cardio get-together. The more positive people you have around you to cheer you on, the more successful you'll be.</p><p>2014 should be your year to shine, not cover up!</p><p>
<h3 class="article-title c16">3 Spring Break Is Upon Us</h3>
</p><p>Got a winter getaway trip planned? Time to get your butt in gear! You don't want to have to worry about the pounds you've packed on while you pack luggage. If you're planning on site-seeing, start now with 30-minute walks on the treadmill and tinker with the incline to mimic being outside. If you're planning on snorkeling, get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout. Changing your cardio workout styles can not only lean you out, it can also prepare you for the vacation activities you've spent so much time saving up for. Don't let it go to waste, and don't forget the sunscreen!</p><img src="images/2014/shape-up-for-summer-graphic-3.jpg" width="560" height="422" border="0"/><p>"Get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout."</p><p>
<h3 class="article-title c16">4 Spring Is The Season Of Love</h3>
</p><p>Are you single? Why not utilize your time now to find your best and most confident version of yourself? Nothing is more attractive than someone who is strong, confident, disciplined, and goal-oriented. Put your best foot forward by buckling down on your training and diet routine. Already got someone special? Plan couples workouts and get to the gym together. Not only can you push each other, you can get in and out of the gym in a blink by supersetting exercises. One person can do sets of squats while the other person does kettlebell swings, then you can switch. Low-rest, high-intensity workouts will strengthen your bodies and the health of your relationship.</p><p>
<h3 class="article-title c16">5 Your Friends Need You</h3>
</p><p>Many people have already fallen off the wagon for their 2014 goals in your life. Why not give them a boost by leading the way?</p><p>Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals. Be the catalyst in the lives of people around you by electrifying your social group with your enthusiasm to get back on the wagon.</p><img src="images/2014/shape-up-for-summer-graphic-4.jpg" width="560" height="310" border="0"/><p>"Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals."</p><p>Try a hip-hop dance class with your friends if you've always been curious. Find a training program online, or hire a trainer to bring you through a group workout. Set up a circuit routine the gets everyone involved—think biceps curls, planks, step-ups, and Swiss ball hamstring curls. Follow it with 5-10 minutes of hard incline cardio. If you're a competitor, get together with a friend who shares your passion, and increase accountability by practicing posing and stage routines.</p><p>
<h3 class="article-title c16">6 You Owe It To Yourself</h3>
</p><img class="float-right" src="images/2014/shape-up-for-summer-graphic-5.jpg" width="321" height="293" border="0"/><p>Yes, winter can be brutal and can make the idea of training debilitating. When it's 0-15 degrees outside, you don't care much to venture outside the house. I get it. I live in Minnesota, where 2014 brought 44 nights below zero already, twice as many as we normally get in a year! Even so, you owe it to yourself to follow through on the goals you set—no matter the weather.</p><p>Give yourself the power and momentum to push forward and start your spring and summer seasons with the body and health you've always dreamed of having. Find <a href="http://bodyspace.bodybuilding.com/member-search" target="_blank">inspirational members</a> on BodySpace and ask them questions about how they got to where they are. Go to a big fitness expo or competition and talk to the people in the world of fitness. How do they keep their own fire aflame?</p><p>Follow your favorite athletes through social media and read inspirational books like <a href="http://jensincero.com/" rel="nofollow" target="_blank">"You Are a Badass," by Jen Sincero</a>, which is one of my personal favorites. Education and inspiration are crucial to your success. The motivation to keep going is available everywhere when you look for it and are open to it.</p><p>You're just as worthy of your efforts now as you ever were. 2014 has barely started. It's way too soon to give up on yourself. Start now or start again and make it the best year of your life!</p><br class="c18"/><h3 class="article-title">Recommended For You</h3><div class="c21" webReader="6.32530120482"><a href="http://www.bodybuilding.com/fun/5-steps-to-overcoming-fear-good-bad-and-honest.html"><img src="images/2013/5-steps-to-overcoming-fear-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c20" webReader="8.43373493976"><h4 class="c19"><a href="http://www.bodybuilding.com/fun/5-steps-to-overcoming-fear-good-bad-and-honest.html">5 STEPS TO OVERCOMING FEAR</a></h4><p style="display: inline;" class="webReader-styled">
Fear is a normal emotion, but it doesn't have to hold you back. In fact, it can fuel your goals. Take the reins and use fear as motivation.</p></div></div><div class="c21" webReader="5.92307692308"><a href="http://www.bodybuilding.com/fun/6-ways-to-fire-up-your-workout-motivation.html"><img src="images/2013/6-motivation-jumpstarts-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c20" webReader="7.61538461538"><h4 class="c19"><a href="http://www.bodybuilding.com/fun/6-ways-to-fire-up-your-workout-motivation.html">6 MOTIVATION JUMP-STARTS</a></h4><p style="display: inline;" class="webReader-styled">
It's easy for motivation to ebb and flow, and even hit an all-time low. Skip the mea culpas and learn how to max out on motivation.</p></div></div><div class="c21" webReader="5.11333333333"><a href="http://www.bodybuilding.com/fun/the-social-media-monster-4-safeguards-for-your-fitness-sanity.html"><img src="images/2013/4-social-media-sanity-safeguards-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c20" webReader="6.29333333333"><h4 class="c19"><a href="http://www.bodybuilding.com/fun/the-social-media-monster-4-safeguards-for-your-fitness-sanity.html">4 SOCIAL MEDIA SANITY SAFEGUARDS</a></h4><p style="display: inline;" class="webReader-styled">
The grass isn't always greener on the other side. Resist the urge to let online personas define your real life worth.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="42.1866666667"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.85714285714"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/abby-huot.html">Abby Huot</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/abby-huot.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Abby has experienced a variety of events that led her to embrace an underdog role. She hopes to offer a different perspective on health and fitness.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/abby-huot.html"><img src="http://www.bodybuilding.com/fun/images/2013/writer-abby-huot-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/abby-huot.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

6 Reasons To Shape Up For Summer

Quick, do a digit check. Are all your fingers and toes accounted for, or have a few succumbed to the cold? I can tell you that this has been a brutally chilly winter for most of the upper Midwest, and my region isn’t alone. Records have been shattered all across the United States for cold, ice cover, and snow totals. Right now it seems impossible to imagine warmer days.

But, make no mistake, summer is coming. Soon it will be time to crawl out of our cozy hibernation nests, peel off the polar fleece we’ve been donning like battle gear, and reveal our pasty, dry skin to the warm basking glow of a spring sun. Finally, Vitamin D in its glorious, non-supplement form! You can almost feel it.

So what’s your game plan? Hot chocolate and blankets are just what the doctor ordered for frigid nights, but if you’ve gotten used to skipping the gym and hoarding comfort food, it’s time to change things up. Reignite your fire for fitness and get your head back in the game.

Here are a few reminders about why you should get going with your training and diet again. After all, spring and summer are going to be here in the blink of an eye.

1 Wedding Season’s Upon Us

June is a major month of note. Not only does it signal the first day of summer, Father’s Day, and the oh-so-notable Flag Day, but it’s also the most popular month for weddings. If you’re among those getting laced up in white, hitting a training program now will help you head down the aisle with extra confidence and, depending on your goals, an extra layer of lean muscle.

“Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill.”

Use that save-the-date stuck to your fridge to inspire you to push forward, even if your new fit body is not for your own wedding. Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill. Start with one minute at level 8, or 30-45 seconds at level 10, followed by brief rest periods for a total of 20 minutes. Shock your system into growth by trying German Volume Training (GVT), which pushes you to do 10 sets of 10 reps on one exercise. The more you ramp up your training routine now, the faster you’ll see results.

2 Smaller Clothes Are Coming

“Picture yourself running in shorts and a tank top. How does that make you feel?”

I promise I’m not poking fun at your winter weight. With warm weather around the corner, it’s just a matter of time until layers start coming off. Whether you’re ready for it or not, the time for that teeny-weenie bikini is fast approaching.

As you look out your window at the snow-covered ground, sunbathing on the beach might sound like a far-off dream. So take a step back. Picture yourself running in shorts and a tank top. How does that make you feel? Awesome, or anxious? If you’re not feeling great, remember that winter is the perfect time to get in gear. You might be more apt to don a cute new sports bra or running shorts when you’re feeling fit. Be the first one in your town to hit the ground running and looking mid-summer awesome when it’s only April.

Set a concrete goal. Sign up for a local event, 5K, 10K, or an obstacle race. Start training for strength and endurance now. Alternatively, have you ever thought about competing in a physique competition? Start taking a peek at local and regional competitions that are happening this year. Competitions that are 16 or 20 weeks out will give you a hard deadline while putting extra training gas in your tank.

If you’ve never felt comfortable wearing shorts, work hard so that this is the year to feel great in them. If you’re self-conscious about your skinny arms, make this the year of the muscle shirt. Plan jogs outside or go rollerblading for the first time in years. Grab some friends to set a pace for yourself and make it a cardio get-together. The more positive people you have around you to cheer you on, the more successful you’ll be.

2014 should be your year to shine, not cover up!

3 Spring Break Is Upon Us

Got a winter getaway trip planned? Time to get your butt in gear! You don’t want to have to worry about the pounds you’ve packed on while you pack luggage. If you’re planning on site-seeing, start now with 30-minute walks on the treadmill and tinker with the incline to mimic being outside. If you’re planning on snorkeling, get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout. Changing your cardio workout styles can not only lean you out, it can also prepare you for the vacation activities you’ve spent so much time saving up for. Don’t let it go to waste, and don’t forget the sunscreen!

“Get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout.”

4 Spring Is The Season Of Love

Are you single? Why not utilize your time now to find your best and most confident version of yourself? Nothing is more attractive than someone who is strong, confident, disciplined, and goal-oriented. Put your best foot forward by buckling down on your training and diet routine. Already got someone special? Plan couples workouts and get to the gym together. Not only can you push each other, you can get in and out of the gym in a blink by supersetting exercises. One person can do sets of squats while the other person does kettlebell swings, then you can switch. Low-rest, high-intensity workouts will strengthen your bodies and the health of your relationship.

5 Your Friends Need You

Many people have already fallen off the wagon for their 2014 goals in your life. Why not give them a boost by leading the way?

Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals. Be the catalyst in the lives of people around you by electrifying your social group with your enthusiasm to get back on the wagon.

“Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals.”

Try a hip-hop dance class with your friends if you’ve always been curious. Find a training program online, or hire a trainer to bring you through a group workout. Set up a circuit routine the gets everyone involved—think biceps curls, planks, step-ups, and Swiss ball hamstring curls. Follow it with 5-10 minutes of hard incline cardio. If you’re a competitor, get together with a friend who shares your passion, and increase accountability by practicing posing and stage routines.

6 You Owe It To Yourself

Yes, winter can be brutal and can make the idea of training debilitating. When it’s 0-15 degrees outside, you don’t care much to venture outside the house. I get it. I live in Minnesota, where 2014 brought 44 nights below zero already, twice as many as we normally get in a year! Even so, you owe it to yourself to follow through on the goals you set—no matter the weather.

Give yourself the power and momentum to push forward and start your spring and summer seasons with the body and health you’ve always dreamed of having. Find inspirational members on BodySpace and ask them questions about how they got to where they are. Go to a big fitness expo or competition and talk to the people in the world of fitness. How do they keep their own fire aflame?

Follow your favorite athletes through social media and read inspirational books like “You Are a Badass,” by Jen Sincero, which is one of my personal favorites. Education and inspiration are crucial to your success. The motivation to keep going is available everywhere when you look for it and are open to it.

You’re just as worthy of your efforts now as you ever were. 2014 has barely started. It’s way too soon to give up on yourself. Start now or start again and make it the best year of your life!


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6 Reasons To Shape Up For Summer

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<div id="DPG" webReader="214.00767116"><div class="side-bar" webReader="-16.814159292"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2013/jon-erik-kawamoto-vital-stats-box.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://facebook.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c12"/><a href="http://instagram.com/jkconditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" class="c13"/><a href="http://twitter.com/JKConditioning" rel="nofollow" target="_blank"></a><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c13"/><p><strong>Name:</strong> Jon-Erik Kawamoto, CSCS, CEP<br /><strong>Owner:</strong> Personal Trainer & Fitness Writer<br /><strong>Website:</strong> <a href="http://www.jkconditioning.com/" rel="nofollow" target="_blank">JKConditioning.com</a></p></div><p>The barbell is calling your name. You've been going to the gym for a quite a while now, and you're comfortable doing the usual lower body machine exercises. Now you feel like you're ready for a new challenge, and you're sure it should involve barbells. But how, and to what end?</p><p>You could go a couple of different ways here. You could tinker around on those thin-handled barbells over by the dumbbell racks, doing your best to perform squats, lunges, and Romanian deadlifts in a crowd of people doing curls and presses.</p><p>Or you could step into the squat rack or onto the platform, make the commitment to learn how to handle an Olympic bar and plates, and work toward the goal of a nice, round number.</p><p>Don't sell yourself short. Get serious, learn proper form, and make yourself proud in the weight room this year!</p><h3 class="article-title">Who is Barbell Training For?</h3><p>Lower-body free-weight training is an entirely different beast compared to lower body machine-based exercise. The leg press, knee extension, and leg curl machines have their place, but if you want to develop lower body strength and power, you're going to have to squat and deadlift.</p><p>These closed-chain kinetic exercises—meaning your feet are in contact with the floor—challenge your legs, core, and hip stabilizer muscles in a totally unique fashion. If physique transformation is your goal, they provide a more powerful full-body stimulus than any machine, in half the time. These exercises also have better transference to athletic qualities such as sprinting and jumping.</p><img src="images/2014/road-to-two-plates-graphic-3.jpg" width="560" height="660" border="0" class="c14"/><h6 class="altH6 c15">Barbell Deadlift</h6><p>You'll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.</p><p>A 200-plus deadlift is also a tough but realistic goal for most fit women. I've known many who've already achieved it, and many more who can. The back squat is a more difficult lift for many women to go heavy, but squatting heavier than bodyweight is still a worthy goal to start, and this program can get you there.</p><p>Endurance athletes like distance runners, cyclists, and rowers can also benefit from adding heavy squats and deadlifts to their injury-prevention routine. Lifting greater than bodyweight improves neuromuscular efficiency to the fast-twitch type-II muscle fibers; and it has been shown in studies to lead to better performance in endurance sports. Despite the "thin and weak" stereotype, endurance athletes can benefit immensely from more strength—and don't worry, 225 isn't a number that you'll need to get "bulky" to achieve.</p><p>So what's the best approach to reach two plates on each side of the barbell? Well, first and foremost, you need to be able to execute each lift with optimal biomechanics. Once you get the form down, just take that light weight you move around, and make it heavier.</p><h3 class="article-title">The Essentials of the Squat</h3><div class="side-bar"><h4 class="c16">High Bar Back Squat Technique Checklist</h4><ul class="dpg-list c17"><li>Feet shoulder-width apart with a slight toe turnout</li>
<li>Heels flat on the floor (or on plates)</li>
<li>Bar placed on the traps with a double overhand grip on the bar with your elbows pointing downward and shoulders back</li>
<li>Knees pressed outward</li>
<li>Bar pulled into the traps</li>
<li>Pull hips toward bottom position</li>
<li>Weight distribution is mid-foot to heel</li>
</ul></div><p>A number—be it, 225, 425, or 75—means nothing if it's done with bad form: knees caved, torso doubled over, and a back that looks like it's about to break. I'm only interested in helping you <em>own</em> the number, and that means squatting with your hip crease dipping below your knee crease at the bottom of the squat, which is referred to as an "ass-to-grass" squat.</p><p>If you can't squat that deep, well, you're in the company of many, many gym-goers. But you're not off the hook! Just place a 10-pound plate under each heel. This will create a slight anterior weight shift and make up for tight ankles. Still, drive your knees out and keep most of your weight from your mid-foot to your heel.</p><p>There should be a slight lean in your torso, and your lower and upper back should have good alignment without excessively rounding or arching.</p><p>Last, your knees should be held outward, with your feet roughly shoulder-width apart and your heels flat on the floor. Ideally, you would have a barbell on your back in the "high bar" position, resting mainly on your trapezius muscles and the upper ridge of your shoulder blades.</p><img src="images/2014/road-to-two-plates-graphic-1.jpg" width="560" height="370" border="0" class="c14"/><h6 class="altH6 c15">Back Squat</h6><p>A great tip from the world of powerlifting is to push your knees out as if you were spreading the floor with your feet. This results in greater stability as your hip muscles tighten up to hold your knees outward.</p><p>Pull the bar into your traps as if you are trying to break it across your back. This cue will activate your lats, create more torso stability, and prevent you from falling forward.</p><h3 class="article-title">The Essentials of the Deadlift</h3><div class="side-bar"><h4 class="c16">Conventional Deadlift Technique Checklist</h4><ul class="dpg-list c17"><li>Feet hip-width apart, pointing straight forward</li>
<li>Double overhand grip on the bar with straight elbows</li>
<li>Hips pushed back, with chest out and shoulders back</li>
<li>Abs braced and lats engaged. Get tense!</li>
<li>Lock deadlift out with strong glute squeeze</li>
<li>Return bar to floor with straight spine and knee bend</li>
<li>Reset bar on floor before each rep (no bouncing)</li>
</ul></div><p>The hip hinge is the major movement pattern involved in a conventional deadlift. Essentially, the hips act like a hinge and flex, while your torso leans forward and your shins stay relatively vertical—that's the difference between a hinge and a squat. No ass-to-grass here; the hip motion is primarily back-and-forth rather than up-and-down.</p><p>As with the squat, however, the spine stays aligned and doesn't round or extend during a deadlift. But you should feel more tension in your hamstrings than a squat, particularly at the bottom of the movement, where the bar is on the ground.</p><p>Also, make sure you perform this movement with soft or slightly bent knees. We're not doing stiff-legged deadlifts here.</p><p>To perform a conventional deadlift, step up to the bar with a hip-width stance. Bend your knees and hips, and grab the bar with a double overhand grip to the outside of your shins.</p><p>Push your hips back and puff out your chest. Your spine should be straight with your shoulders just in front of the barbell and slightly higher than your hips.</p><div class="center"><img src="http://www.bodybuilding.com/fun/images/2014/road-to-two-plates-graphic-2b.jpg" width="483" height="317"/></div><p>The squat (left) is a quad-dominant exercise. The hip-hinge (right) is the major movement patter of a deadlift, in which the hips act like a hinge and flex, while your torso leans forward and your shins remain vertical.</p><p>Brace your abs and engage your lats. As with the squat, you should feel most of your balance and body weight from mid-foot to heel. With your chin slightly tucked in, stand up with the bar, keeping it close to your body.</p><p>Finish with a deliberate hip extension and glute squeeze. Don't lean back excessively; this places unwanted stress to your lumbar spine. Now slide the bar down your thighs as you push your hips backward. Once the bar passes your knees, sit the bar back to the floor. Reset your position and prepare for the next rep.</p><h3 class="article-title">The Road to 225</h3><p>The best way to get stronger and better at a lift is to perform it more frequently throughout the week. This plan will focus on getting your high-bar back squat and conventional deadlift to 225 in a straightforward, systematic way, using three full-body workouts per week. Here, I'll just illustrate the squat and deadlift routine; feel free to add any upper-body lifts as you see appropriate, as long as they don't detract from the work you do here.</p><p>For the first workout, use a weight you can confidently lift for 5 sets of 5 reps, but which still feels somewhat heavy. If you're successful at completing all reps in each set, add weight in 5-pound increments and attempt to perform all 5 sets of 5 reps the following week.</p><p>Keep moving up in this manner until you hit what feels like a limit. Don't attempt a rep if you suspect you might not make it; just end the set. If you fail and your reps go like this: 5, 5, 4, 3, 3, use the same weight the next week, and attempt all 5 sets of 5 reps again.</p><div class="cool-fact" webReader="11"><h3>Details, Details</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif" class="c19"/><p>Mixed grip or overhand? Sumo or conventional? Straps, belts, or nothing at all? Focus on learning the squat and deadlift movements first. You may find later that a mixed grip or a sumo stance is more comfortable at heavier weights.</p></div><p>For Wednesday's workout, use a submaximal weight (roughly 60 percent of the weight used on Monday) and perform speed deadlifts. The execution of the deadlift is the same; however, the bar is to be lifted as fast as possible with correct form. For the jump squat, execute the squat as written above, but explode from the bottom position and jump off the ground. Land lightly and prepare for the next rep.</p><p>Last, for Friday's workout, start with a light weight and perform 5 reps. Add a little bit of weight, and after your rest, perform another 5 reps. Keep adding weight over the next 5-6 sets to reach the maximum weight you can perform 5 reps with, which is called your 5-rep max (5RM). In week two, work up to a max set of 3 reps. In week three, work up to a max set of 1 rep.</p><p>This program can be performed month after month until you reach 225 or a different goal number in each lift. You'll notice a deload week in the fourth week to allow your body to recover before the next phase.</p><h4>Week 1</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 2</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 3</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 5 reps, 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />8 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />8 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />Work up to 5RM, 2 min. rest between sets</span></li>
</ul></div><br /><h4>Week 4</h4><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />3 sets of 5 reps (70% of week prior's weight), 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 5 reps (70% of week prior's weight), 2 min. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Speed Deadlift</a></strong><br />6 sets of 3, 30 sec. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg" alt="Freehand Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Freehand Jump Squat</a></strong><br />6 sets of 2, 30 sec. rest</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a></strong><br />3 sets of 3 reps (70% of week prior's weight), 2 min. rest</span></li>
<li class="rowBorderColor c20"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 3 reps (70% of week prior's weight), 2 min. rest</span></li>
</ul></div><br /><h4>Recommended For You</h4><div class="c24" webReader="5.60606060606"><a href="http://www.bodybuilding.com/fun/the-misery-machine-4-brutal-fan-bike-workouts.html"><img src="http://www.bodybuilding.com/fun/images/2013/4-brutal-fan-bike-workouts-smallbox2.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="7.20779220779"><h4 class="c22"><a href="%20http://www.bodybuilding.com/fun/the-misery-machine-4-brutal-fan-bike-workouts.html">The Misery Machine: 4 Brutal Fan Bike Workouts</a></h4><p style="display: inline;" class="webReader-styled">
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The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

The barbell is calling your name. You’ve been going to the gym for a quite a while now, and you’re comfortable doing the usual lower body machine exercises. Now you feel like you’re ready for a new challenge, and you’re sure it should involve barbells. But how, and to what end?

You could go a couple of different ways here. You could tinker around on those thin-handled barbells over by the dumbbell racks, doing your best to perform squats, lunges, and Romanian deadlifts in a crowd of people doing curls and presses.

Or you could step into the squat rack or onto the platform, make the commitment to learn how to handle an Olympic bar and plates, and work toward the goal of a nice, round number.

Don’t sell yourself short. Get serious, learn proper form, and make yourself proud in the weight room this year!

Who is Barbell Training For?

Lower-body free-weight training is an entirely different beast compared to lower body machine-based exercise. The leg press, knee extension, and leg curl machines have their place, but if you want to develop lower body strength and power, you’re going to have to squat and deadlift.

These closed-chain kinetic exercises—meaning your feet are in contact with the floor—challenge your legs, core, and hip stabilizer muscles in a totally unique fashion. If physique transformation is your goal, they provide a more powerful full-body stimulus than any machine, in half the time. These exercises also have better transference to athletic qualities such as sprinting and jumping.

Barbell Deadlift

You’ll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.

A 200-plus deadlift is also a tough but realistic goal for most fit women. I’ve known many who’ve already achieved it, and many more who can. The back squat is a more difficult lift for many women to go heavy, but squatting heavier than bodyweight is still a worthy goal to start, and this program can get you there.

Endurance athletes like distance runners, cyclists, and rowers can also benefit from adding heavy squats and deadlifts to their injury-prevention routine. Lifting greater than bodyweight improves neuromuscular efficiency to the fast-twitch type-II muscle fibers; and it has been shown in studies to lead to better performance in endurance sports. Despite the “thin and weak” stereotype, endurance athletes can benefit immensely from more strength—and don’t worry, 225 isn’t a number that you’ll need to get “bulky” to achieve.

So what’s the best approach to reach two plates on each side of the barbell? Well, first and foremost, you need to be able to execute each lift with optimal biomechanics. Once you get the form down, just take that light weight you move around, and make it heavier.

The Essentials of the Squat

A number—be it, 225, 425, or 75—means nothing if it’s done with bad form: knees caved, torso doubled over, and a back that looks like it’s about to break. I’m only interested in helping you own the number, and that means squatting with your hip crease dipping below your knee crease at the bottom of the squat, which is referred to as an “ass-to-grass” squat.

If you can’t squat that deep, well, you’re in the company of many, many gym-goers. But you’re not off the hook! Just place a 10-pound plate under each heel. This will create a slight anterior weight shift and make up for tight ankles. Still, drive your knees out and keep most of your weight from your mid-foot to your heel.

There should be a slight lean in your torso, and your lower and upper back should have good alignment without excessively rounding or arching.

Last, your knees should be held outward, with your feet roughly shoulder-width apart and your heels flat on the floor. Ideally, you would have a barbell on your back in the “high bar” position, resting mainly on your trapezius muscles and the upper ridge of your shoulder blades.

Back Squat

A great tip from the world of powerlifting is to push your knees out as if you were spreading the floor with your feet. This results in greater stability as your hip muscles tighten up to hold your knees outward.

Pull the bar into your traps as if you are trying to break it across your back. This cue will activate your lats, create more torso stability, and prevent you from falling forward.

The Essentials of the Deadlift

The hip hinge is the major movement pattern involved in a conventional deadlift. Essentially, the hips act like a hinge and flex, while your torso leans forward and your shins stay relatively vertical—that’s the difference between a hinge and a squat. No ass-to-grass here; the hip motion is primarily back-and-forth rather than up-and-down.

As with the squat, however, the spine stays aligned and doesn’t round or extend during a deadlift. But you should feel more tension in your hamstrings than a squat, particularly at the bottom of the movement, where the bar is on the ground.

Also, make sure you perform this movement with soft or slightly bent knees. We’re not doing stiff-legged deadlifts here.

To perform a conventional deadlift, step up to the bar with a hip-width stance. Bend your knees and hips, and grab the bar with a double overhand grip to the outside of your shins.

Push your hips back and puff out your chest. Your spine should be straight with your shoulders just in front of the barbell and slightly higher than your hips.

The squat (left) is a quad-dominant exercise. The hip-hinge (right) is the major movement patter of a deadlift, in which the hips act like a hinge and flex, while your torso leans forward and your shins remain vertical.

Brace your abs and engage your lats. As with the squat, you should feel most of your balance and body weight from mid-foot to heel. With your chin slightly tucked in, stand up with the bar, keeping it close to your body.

Finish with a deliberate hip extension and glute squeeze. Don’t lean back excessively; this places unwanted stress to your lumbar spine. Now slide the bar down your thighs as you push your hips backward. Once the bar passes your knees, sit the bar back to the floor. Reset your position and prepare for the next rep.

The Road to 225

The best way to get stronger and better at a lift is to perform it more frequently throughout the week. This plan will focus on getting your high-bar back squat and conventional deadlift to 225 in a straightforward, systematic way, using three full-body workouts per week. Here, I’ll just illustrate the squat and deadlift routine; feel free to add any upper-body lifts as you see appropriate, as long as they don’t detract from the work you do here.

For the first workout, use a weight you can confidently lift for 5 sets of 5 reps, but which still feels somewhat heavy. If you’re successful at completing all reps in each set, add weight in 5-pound increments and attempt to perform all 5 sets of 5 reps the following week.

Keep moving up in this manner until you hit what feels like a limit. Don’t attempt a rep if you suspect you might not make it; just end the set. If you fail and your reps go like this: 5, 5, 4, 3, 3, use the same weight the next week, and attempt all 5 sets of 5 reps again.

Details, Details

Mixed grip or overhand? Sumo or conventional? Straps, belts, or nothing at all? Focus on learning the squat and deadlift movements first. You may find later that a mixed grip or a sumo stance is more comfortable at heavier weights.

For Wednesday’s workout, use a submaximal weight (roughly 60 percent of the weight used on Monday) and perform speed deadlifts. The execution of the deadlift is the same; however, the bar is to be lifted as fast as possible with correct form. For the jump squat, execute the squat as written above, but explode from the bottom position and jump off the ground. Land lightly and prepare for the next rep.

Last, for Friday’s workout, start with a light weight and perform 5 reps. Add a little bit of weight, and after your rest, perform another 5 reps. Keep adding weight over the next 5-6 sets to reach the maximum weight you can perform 5 reps with, which is called your 5-rep max (5RM). In week two, work up to a max set of 3 reps. In week three, work up to a max set of 1 rep.

This program can be performed month after month until you reach 225 or a different goal number in each lift. You’ll notice a deload week in the fourth week to allow your body to recover before the next phase.

Week 1

Week 2

Week 3

Week 4

  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    3 sets of 5 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 5 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift
    3 sets of 3 reps (70% of week prior’s weight), 2 min. rest
  • Barbell Squat Barbell Squat Barbell Squat
    3 sets of 3 reps (70% of week prior’s weight), 2 min. rest

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The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

Posted in Bodybuilding, Exercises, Nutrition, Weight TrainingComments Off on The Road To Two Plates: You Can Squat And Deadlift 225 Pounds!

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Ask The Master Motivator: How Can I Motivate My Significant Other To Work Out?

Q “How Can I Motivate My Significant Other To Work Out?”

Just like bills and household chores, fitness can mark a tipping point for relationships. It’s a challenge that might be more common than you think: one person wants to get in shape, and the other isn’t as motivated. It’s a two-fold problem and a recipe for insecurity and jealousy.

Your partner might be threatened by your newfound passion and wonder why you’re doing it or who you’re doing it for. You might feel like he or she is unintentionally sabotaging your fitness goals. If you’re steadfast with your goals and start to achieve some success, it can become frustrating when you don’t see your partner making the same effort. You feel like you are trying to improve yourself, look better, and live healthier, and your partner’s lack of passion might upset you.

So what do you do if you can’t get your spouse onboard with your new fitness goals and lifestyle? Try some of these tactics to help motivate your partner to make healthier decisions so you can live your lives together as one happy, fit family.

1 DON’T PUT YOUR PARTNER ON THE DEFENSIVE

If you want your significant other to be receptive to what you’re sharing, don’t make him or her feel ashamed about current lifestyle choices. That’s only going to spark resentment. You don’t want to bully your loved one into making a change, which often results in a negative outcome down the road. Always keep your eye on the prize, which is having a healthy and happy relationship.

“If you want your significant other to be receptive to what you’re sharing, don’t make him or her feel ashamed about current lifestyle choices.”

2 EXPLAIN WHY YOU’RE MAKING A CHANGE

If your spouse is reacting negatively to your new fit lifestyle, it might be because your loved one simply doesn’t understand why you’re doing it. The solution? Communicate. Have a caring, understanding conversation where you explain the importance of your goals. Explain that you’re doing it both for physical health and for a healthier self image. Let your significant other know that you want to be the best person you can be, and that you want to train often and eat smart so that you can be around longer. Your relationship deserves that.

Get your partner involved by asking for help. Some people are more motivated by doing things for others than they are for themselves. In some cases, the desire to help you will be a strong enough motivator for your partner to get active, as well.

3 HELP FIND A MEANINGFUL GOAL

Just because you’re focused on achieving your goals doesn’t mean your significant other is equally as amped. Don’t assume your partner is working from your timeline. Instead of expecting him or her to feed off your energy, help your partner create inner motivation by pinning down a goal that has personal meaning. This meaning is going to propel your loved one forward and stay on-track during hard times. It has to create that spark. If your loved one is still having trouble finding a sense of purpose, help him or her set a time-sensitive goal—whether that be looking great in a bikini for an upcoming trip or shaving 20 seconds off a mile time for an upcoming race. This creates a sense of urgency, which might just be the push that’s needed.

4 CREATE A FRAME OF REFERENCE

Sometimes we don’t realize how much we’ve slid off course until someone mentions it. One of the most valuable things about a relationship is having someone who cares enough to be your mirror and be honest with you. The important thing is being honest in a non-judgmental and loving way. If your spouse knows you’re doing it out of love, and not just being hurtful, it’ll be easier for him or her to hear the truth.

Find a subtle way to bring your partner’s current health issues to light. An old photo or video is a great way for your better half to see how far his or her fitness has fallen. Another helpful reference point is getting your bodyweight and body fat tested together. While it’s a great way to see where you are for your age, it’s also a great tool for setting goals and measuring progress.

5 MAKE IT FUN

Remember that not everyone shares the same interests. Explore different exercise-related activities until your spouse finds one that he or she enjoys. Cater to your partner’s personality type. Someone who’s self-conscious might shy away from group classes, while someone who loves heights might take well to bouldering. Remember that you can’t transform fitness habits overnight. First, you have to build a foundation.

“Explore different exercise-related activities until your spouse finds one that he or she enjoys.”

6 MAKE IT A “TOGETHER THING”

It’s easy for your partner to feel like he or she has taken a backseat to your new fitness goals. That can lead to resentment. Instead of letting fitness tear you apart, allow it to bring you together. While you don’t have to spend every moment lifting together, take the opportunity to spend some time training side-by-side. Try hitting the stepmill at the same time, or joining each other on a nightly walk or post-dinner run. Having a common interest and common goal can bring a relationship even closer together.

7 HELP CREATE MOMENTUM

Getting started is always the hardest part. Find a way to give your partner a supportive initial push without being too forceful. Help your loved one test out fun things while encouraging him or her to dismantle the excuse word “can’t.” If your partner used to like to ride mountain bikes, drop into a bike shop on a Saturday. If you’re with a guy or gal who likes MMA, get a punching bag or sign up for classes at a martial arts studio. If your partner is brand new to fitness, take him or her to the gym for the first time. All of these things are easy to do, but they’re also easily left on the backburner. Help make sure they become action, not inaction.

8 SET THE RIGHT REWARDS

Remember to reward yourself when reaching milestones. The act of treating yourself is bigger than a new pair of jeans or concert tickets. Treating yourself creates a positive association with your goals, recharges your batteries, and makes you eager to achieve your next major triumph. Help your significant other create small “stepping stone” goals and a complementary reward system that reflects something your partner really wants to do.

“Help your significant other create small ‘stepping stone’ goals and a complementary reward system that reflects something your partner really wants to do.”

9 LEAD BY EXAMPLE

Sometimes the smallest things make the biggest difference. Just like having your spouse’s support makes it easier for you to stay on track, the same is true the other way around. Stay strong for both of you. If your partner sees you get lax with your training or cheat on your meals, it just makes it easier for him or her to fall off the wagon. In the beginning, you’re going to have to be strong enough for the both of you.

10 ALIGN VALUES

If all other efforts fail, take the direct approach and have a serious conversation with your partner about health. Remember that, even though this is a more direct tactic, you want to approach it with love and understanding. If you go in guns blazing, it simply won’t work. You’re just going to make your partner put up defenses. Make the conversation about values, principles, and beliefs. If you’re working hard at getting in shape and being healthy, then chances are you value your health, respect your body, and believe it’s a reflection of who you are as a person. When the personal values in a relationship aren’t in alignment, it’s bound to cause conflict. Take the time to talk things out and come to a mutual understanding. Who knows, maybe next time you’ll be headed to the gym together, hand in hand.



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Ask The Master Motivator: How Can I Motivate My Significant Other To Work Out?

Posted in Bodybuilding, Exercises, NutritionComments Off on Ask The Master Motivator: How Can I Motivate My Significant Other To Work Out?

<div id="DPG" webReader="140.298550063"><div class="side-bar" webReader="-17"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/body-space-member-of-the-month-jordan-metcalfe-vital.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/Jordz121/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://www.facebook.com/officialjordanmetcalfe" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://www.facebook.com/officialironplayground" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-pages-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://twitter.com/jordzmetcalfe" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://instagram.com/jordzmetcalfe" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://www.youtube.com/GymJordz" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Jordan Metcalfe<br /><strong>Age:</strong> 22<br /><strong>Weight:</strong> 187 lbs off, 165 lbs contest<br /><strong>Height:</strong> 5'10"<br /><strong>Occupation:</strong> Personal Trainer<br /><strong>Education:</strong> Diploma in Hospitality Management, Bachelor Degree in Business - Double major in Marketing and Advertising, Certified Personal Trainer<br /><strong>Contest History:</strong> IFBB Men's Physique<br /><strong>Athletic Background:</strong> Swimming at a national level in England up to the age of 13. Did nothing really until I started the gym around the age of 17.</p></div><p>BodySpace is home to people from all walks of life, from more than 100 countries, and fitness enthusiasts of all age levels. It is a place where former athletes, first-time weightlifters, and hardened vets merge into a giant news feed of positivity.</p><p>Jordan Metcalfe was a former swimmer who had a lot to learn in the gym. He discovered his ideal lesson plan in 30,000-page library that is Bodybuilding.com. When he found BodySpace, he signed up immediately and used its tools to create a body that's on its way to the IFBB podium!</p><h3 class="article-title">What led you to the decision that you needed to transform?</h3><p>From a very early age I was competing at a national level for swimming. When I decided to move on from the sport I really had nothing to do! I messed around for a few years, but I felt like there was something missing. I had gone from training up to 10 times per week to doing absolutely nothing. I started going to the gym on and off as most young guys do. It was the usual: Go in, lift something way too heavy with form that probably should have killed me, and then leave thinking the gains would come flowing. I was so wrong!</p><p>After a year or so of doing that, I was still a skinny 128 pounds (58 kg). I guess it was a combination of getting bullied at school and just being unhappy with how I looked that got me really committing to a proper lifting routine.</p><h3 class="article-title">What kind of changes have you made since you made that decision?</h3><p>I have totally transformed my physique. Don't get me wrong, I still have a million miles to go, but looking back at how far I have come is my motivation. I started at a skinny 128 pounds and I now weigh a natural 187 pounds (85 kg) at around 9 percent body fat.</p><img class="float-right c14" src="http://www.bodybuilding.com/fun/images/2014/bodyspace-member-of-the-month-jordan-metcalfe-1.jpg" width="280" height="445" border="0"/><p>"Being able to communicate with people with the same interests is awesome."</p><h3 class="article-title">How did you discover BodySpace?</h3><p>A friend sent me a link to Bodybuilding.com to have a look at the range of supplements because I was looking to get serious with my training, after browsing the website for a bit I came across BodySpace . The whole setup looked awesome, so I signed up right away.</p><h3 class="article-title">How has BodySpace helped you reach your goals?</h3><p>The whole site has helped so much with motivation. Being able to communicate with people with the same interests is awesome. There are some amazing physiques on here, which fuels the passion to constantly improve.</p><h3 class="article-title">Do you stick to one type of training, or do you vary your exercise attacks?</h3><p>Generally I just stick to a single muscle split. No workout will ever be the same. I'm a big believer in keeping the body guessing, whether that's just changing the rep range or adding a totally new exercise. I want to keep shocking the muscle into growth.</p><h3 class="article-title">What is your favorite muscle group to train, and can you give us a sample workout?</h3><p>This has got to be the back muscle group. Genetically it's probably one of my strong points. There is nothing like a good back pump! I do rear delts on back day because they are a weak point.</p><img src="http://www.bodybuilding.com/fun/images/2014/bodyspace-member-of-the-month-jordan-metcalfe-2.jpg" width="560" height="165" border="0" class="c16"/><div id="meal-plan-table"><ul><li class="rowBgColor c17"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Heavy Deadlifts" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Heavy Deadlifts" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Heavy Deadlifts</a></strong><br />5 sets of 6-10 reps</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Seated Cable Row" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Seated Cable Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Row</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />2 sets of 10 of each grip reps (Wide grip, medium grip, narrow grip)</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_1.jpg" alt="Single-Arm Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/13/Male/t/13_2.jpg" alt="Single-Arm Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-row')">Single-Arm Dumbbell Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><a href="javascript:pop('leverage-high-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/892/Male/t/892_1.jpg" alt="Hammer Strength Pull-Down" width="53" height="53"/></a> <a href="javascript:pop('leverage-high-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/892/Male/t/892_2.jpg" alt="Hammer Strength Pull-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-high-row')">Hammer Strength Pull-Down</a></strong><br />4 sets of 8 reps</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('bent-arm-barbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/49/Male/t/49_1.jpg" alt="Pull-Over" width="53" height="53"/></a> <a href="javascript:pop('bent-arm-barbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/49/Male/t/49_2.jpg" alt="Pull-Over" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-arm-barbell-pullover')">Pull-Over</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Male/t/867_1.jpg" alt="Rear Delt Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Male/t/867_2.jpg" alt="Rear Delt Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Rear Delt Cable Flyes</a></strong><br />4 sets of 15 reps</span></li>
</ul><br /></div><br /><h3 class="article-title">You've been on BodySpace for a few years. How do you stay motivated for the long term?</h3><p>Really I think it's just my love and passion for the sport, and also the lifestyle that comes with bodybuilding. I never really suffer from low levels of motivation.</p><img src="http://www.bodybuilding.com/fun/images/2014/bodyspace-member-of-the-month-jordan-metcalfe-3.jpg" width="560" height="387" border="0" class="c16"/><h3 class="article-title">What training mistakes did you make when you first started?</h3><p>I don't think there is enough space in this article to name them all! The main ones consisted of lifting too heavy, with horrible form, practicing terrible nutrition, and really just a general lack of understanding when it came to gaining quality strength and muscular development.</p><h3 class="article-title">What are your favorite supplements?</h3><p>I love a good pre-workout. I am taking <a href="http://www.bodybuilding.com/store/top-secret-nutrition/pump-igniter.html">Top Secret Nutrition Pump Igniter</a> at the moment —that stuff is insane! Also I'm a big fan of BCAAs, especially when prepping. In my on-season I pop the things like freaking Tic Tacs. They're good for preventing that dreaded muscle catabolism.</p><h3 class="article-title">What had the biggest impact on your muscle growth and recovery?</h3><p>Really, I believe it's a combination of everything. To get the best results, every aspect needs to be in check: eight hours of sleep every night, good nutrition, hard and varied training, supplements, massage, stretching, etc. They all have such an important role in the muscle building and recovery process. When you get to a top level, each aspect becomes even more important. Slacking off in one area will commonly slow your progress right down.</p><img src="http://www.bodybuilding.com/fun/images/2014/bodyspace-member-of-the-month-jordan-metcalfe-4.jpg" width="560" height="415" border="0" class="c16"/><h3 class="article-title">What type of music do you listen to in the gym?</h3><p>You might all call me weird, but I don't like to listen to music when working out, whatever is playing in the gym background is fine for me. I have a training partner so I prefer to talk to him, and have him verbally push and motivate me through a set. I find that works best. I have never really understood how people work out together but have their headphones in the whole time. At the end of the day it's whatever works best for that person.</p><h3 class="article-title">You have some serious muscle. Any tips for amassing such a frame?</h3><p>Make sure you have a goal. Once you have it set out clearly, list all the things you must focus on to achieve it. Every aspect must be covered: nutrition, rest, supplementation, and everything else. Focus on keeping workouts fresh and different. I never really do the same workout twice.</p><img class="float-left c18" src="http://www.bodybuilding.com/fun/images/2014/bodyspace-member-of-the-month-jordan-metcalfe-5.jpg" width="223" height="407" border="0"/><p>"Building your dream physique is bloody hard and it's something you can't really half-ass."</p><p>I'm not going to sugar-coat it. Building your dream physique is bloody hard and it's something you can't really half-ass. It's all or nothing. That's how I look at it, anyway. My dad has always said to me if a job is worth doing then it's worth doing it well. The same principle should be applied to your goals. If it's worth achieving, then do it with 100 percent of your effort.</p><h3 class="article-title">What would it mean to you to win your IFBB pro card?</h3><p>Winning my IFBB pro card would honestly be a dream come true! Being able to take my passion to the international stage would be incredible! So many of the guys I look up to are IFBB Pros. Being able to join them would just be unreal. Bring on that pro card!</p><h3 class="article-title">What is your favorite way to spend a rest day?</h3><p>Honestly, I hate rest days! If it wasn't an essential part of the muscle building process I wouldn't take one. So basically I spend it wishing I was at the gym. Sad, I know.</p><h3 class="article-title">Someone will read this feature and consider joining BodySpace. Why should that person become a part of the largest fitness social network?</h3><p>It's just an awesome environment. There are thousands of people all as crazy as me when it comes down to fitness! Why wouldn't you join?</p><img src="http://www.bodybuilding.com/fun/images/2014/bodyspace-member-of-the-month-jordan-metcalfe-6.jpg" width="277" height="333" border="0" class="float-right c20"/><h3 class="article-title">Is there anything you would like to say to your fellow BodySpace members? Have any of them made a special impact on your life?</h3><p>Honestly everyone who I have come across on BodySpace has been amazing. I would just like to thank everyone for motivating me and also supporting me through my journey.</p><h3 class="article-title">Bodybuilders have school, day-jobs and families, and still dedicate hours in the gym each week. How do you strike a balance?</h3><p>Ha! Yeah sometimes it can get tough, but in that situation you have just got to think how bad you want it. I used to work from 6:30 a.m. to 4:30 p.m., then go straight to the university for night classes from 5-8 p.m., then go to the gym for two hours after that. I would get home at around 10:30 p.m., prep all my meals, pack them all up, get my stuff ready for the next day, and then do it all again. I think if you want something bad enough you will do anything to achieve it.</p><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="5.62445414847"><a href="http://www.bodybuilding.com/fun/bodyspace-member-of-the-month-nadal-shaabneh.html"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-member-of-the-month-nadal-shaabneh-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="7.23144104803"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/bodyspace-member-of-the-month-nadal-shaabneh.html">BodySpace Member Of The Month: Nadal Shaabneh</a></h4><p style="display: inline;" class="webReader-styled">
BodySpace is a place of sharing, where people can support and express their appreciation for one another. Members like Nadal make sure this structure is getting stronger all the time.</p></div></div><div class="c23" webReader="6.0152284264"><a href="http://www.bodybuilding.com/fun/bodyspace-member-of-the-month-jwethall.html"><img src="images/2013/bodyspace-member-of-the-month-jeremy-djinovic-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="8.02030456853"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/bodyspace-member-of-the-month-jwethall.html">BodySpace Member Of The Month: Jwethall</a></h4><p style="display: inline;" class="webReader-styled">
Jeremy has worked with DNA mapping and cloning, but his greatest biological success is his own body. He knows he needs heavy weights, and he feeds that need.</p></div></div><div class="c23" webReader="4.75268817204"><a href="http://www.bodybuilding.com/fun/bodyspace-member-of-the-month-junglecat.html"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-member-of-the-month-junglecat-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.84946236559"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/bodyspace-member-of-the-month-junglecat.html">BodySpace Member Of The Month: JungleCat, John Lee</a></h4><p style="display: inline;" class="webReader-styled">
John Lee has been a member of BodySpace longer than most. He lived the life before it was trendy. Meet the strongest cat in the jungle.</p></div></div><br class="c24"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="36.6347031963"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.86982248521"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/bodyspace.htm">BodySpace Member Of The Month</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/bodyspace.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">BodySpace Members of the Month are chosen because they know how to use all the features of BodySpace to their advantage...</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/bodyspace.htm"><img src="images/2013/writer-bodyspace-of-the-month-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/bodyspace.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

BodySpace Member Of The Month: Jordan Metcalfe

BodySpace is home to people from all walks of life, from more than 100 countries, and fitness enthusiasts of all age levels. It is a place where former athletes, first-time weightlifters, and hardened vets merge into a giant news feed of positivity.

Jordan Metcalfe was a former swimmer who had a lot to learn in the gym. He discovered his ideal lesson plan in 30,000-page library that is Bodybuilding.com. When he found BodySpace, he signed up immediately and used its tools to create a body that’s on its way to the IFBB podium!

What led you to the decision that you needed to transform?

From a very early age I was competing at a national level for swimming. When I decided to move on from the sport I really had nothing to do! I messed around for a few years, but I felt like there was something missing. I had gone from training up to 10 times per week to doing absolutely nothing. I started going to the gym on and off as most young guys do. It was the usual: Go in, lift something way too heavy with form that probably should have killed me, and then leave thinking the gains would come flowing. I was so wrong!

After a year or so of doing that, I was still a skinny 128 pounds (58 kg). I guess it was a combination of getting bullied at school and just being unhappy with how I looked that got me really committing to a proper lifting routine.

What kind of changes have you made since you made that decision?

I have totally transformed my physique. Don’t get me wrong, I still have a million miles to go, but looking back at how far I have come is my motivation. I started at a skinny 128 pounds and I now weigh a natural 187 pounds (85 kg) at around 9 percent body fat.

“Being able to communicate with people with the same interests is awesome.”

How did you discover BodySpace?

A friend sent me a link to Bodybuilding.com to have a look at the range of supplements because I was looking to get serious with my training, after browsing the website for a bit I came across BodySpace . The whole setup looked awesome, so I signed up right away.

How has BodySpace helped you reach your goals?

The whole site has helped so much with motivation. Being able to communicate with people with the same interests is awesome. There are some amazing physiques on here, which fuels the passion to constantly improve.

Do you stick to one type of training, or do you vary your exercise attacks?

Generally I just stick to a single muscle split. No workout will ever be the same. I’m a big believer in keeping the body guessing, whether that’s just changing the rep range or adding a totally new exercise. I want to keep shocking the muscle into growth.

What is your favorite muscle group to train, and can you give us a sample workout?

This has got to be the back muscle group. Genetically it’s probably one of my strong points. There is nothing like a good back pump! I do rear delts on back day because they are a weak point.

You’ve been on BodySpace for a few years. How do you stay motivated for the long term?

Really I think it’s just my love and passion for the sport, and also the lifestyle that comes with bodybuilding. I never really suffer from low levels of motivation.

What training mistakes did you make when you first started?

I don’t think there is enough space in this article to name them all! The main ones consisted of lifting too heavy, with horrible form, practicing terrible nutrition, and really just a general lack of understanding when it came to gaining quality strength and muscular development.

What are your favorite supplements?

I love a good pre-workout. I am taking Top Secret Nutrition Pump Igniter at the moment —that stuff is insane! Also I’m a big fan of BCAAs, especially when prepping. In my on-season I pop the things like freaking Tic Tacs. They’re good for preventing that dreaded muscle catabolism.

What had the biggest impact on your muscle growth and recovery?

Really, I believe it’s a combination of everything. To get the best results, every aspect needs to be in check: eight hours of sleep every night, good nutrition, hard and varied training, supplements, massage, stretching, etc. They all have such an important role in the muscle building and recovery process. When you get to a top level, each aspect becomes even more important. Slacking off in one area will commonly slow your progress right down.

What type of music do you listen to in the gym?

You might all call me weird, but I don’t like to listen to music when working out, whatever is playing in the gym background is fine for me. I have a training partner so I prefer to talk to him, and have him verbally push and motivate me through a set. I find that works best. I have never really understood how people work out together but have their headphones in the whole time. At the end of the day it’s whatever works best for that person.

You have some serious muscle. Any tips for amassing such a frame?

Make sure you have a goal. Once you have it set out clearly, list all the things you must focus on to achieve it. Every aspect must be covered: nutrition, rest, supplementation, and everything else. Focus on keeping workouts fresh and different. I never really do the same workout twice.

“Building your dream physique is bloody hard and it’s something you can’t really half-ass.”

I’m not going to sugar-coat it. Building your dream physique is bloody hard and it’s something you can’t really half-ass. It’s all or nothing. That’s how I look at it, anyway. My dad has always said to me if a job is worth doing then it’s worth doing it well. The same principle should be applied to your goals. If it’s worth achieving, then do it with 100 percent of your effort.

What would it mean to you to win your IFBB pro card?

Winning my IFBB pro card would honestly be a dream come true! Being able to take my passion to the international stage would be incredible! So many of the guys I look up to are IFBB Pros. Being able to join them would just be unreal. Bring on that pro card!

What is your favorite way to spend a rest day?

Honestly, I hate rest days! If it wasn’t an essential part of the muscle building process I wouldn’t take one. So basically I spend it wishing I was at the gym. Sad, I know.

Someone will read this feature and consider joining BodySpace. Why should that person become a part of the largest fitness social network?

It’s just an awesome environment. There are thousands of people all as crazy as me when it comes down to fitness! Why wouldn’t you join?

Is there anything you would like to say to your fellow BodySpace members? Have any of them made a special impact on your life?

Honestly everyone who I have come across on BodySpace has been amazing. I would just like to thank everyone for motivating me and also supporting me through my journey.

Bodybuilders have school, day-jobs and families, and still dedicate hours in the gym each week. How do you strike a balance?

Ha! Yeah sometimes it can get tough, but in that situation you have just got to think how bad you want it. I used to work from 6:30 a.m. to 4:30 p.m., then go straight to the university for night classes from 5-8 p.m., then go to the gym for two hours after that. I would get home at around 10:30 p.m., prep all my meals, pack them all up, get my stuff ready for the next day, and then do it all again. I think if you want something bad enough you will do anything to achieve it.

Recommended For You

BodySpace Member Of The Month: Nadal Shaabneh

BodySpace is a place of sharing, where people can support and express their appreciation for one another. Members like Nadal make sure this structure is getting stronger all the time.

BodySpace Member Of The Month: Jwethall

Jeremy has worked with DNA mapping and cloning, but his greatest biological success is his own body. He knows he needs heavy weights, and he feeds that need.

BodySpace Member Of The Month: JungleCat, John Lee

John Lee has been a member of BodySpace longer than most. He lived the life before it was trendy. Meet the strongest cat in the jungle.


About The Author

BodySpace Members of the Month are chosen because they know how to use all the features of BodySpace to their advantage…

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BodySpace Member Of The Month: Jordan Metcalfe

Posted in Bodybuilding, Exercises, NutritionComments Off on BodySpace Member Of The Month: Jordan Metcalfe


Paige Hathaway

1 day 21 hours ago

F45 update! ✨💪🏼 So guys, I am excited to share my amazing experience with F45 Training so far! After feeling the positive energy and upbeat vibe of this fitness community, I knew I had found my new home. If you are looking for a workout program that delivers, THIS IS IT!!
F45 Training #f45 #f45training #fitfam

Paige Hathaway

2 days 19 hours ago

If kissing burns 6 calories per minute....
How many calories do you think laughing burns? 🤔

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