Tag Archive | "romanian"

Booty-building with trainer Tahlia Seinor

Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.

“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”

Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.

“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”

And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.

“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.

“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”

 

Her sessions are all individual but her methods strongly follow that of Charles Poliquin. Feel free to add this to your training regime either as a whole program or worked in with your other exercises.

Rotate Day 1 and 2 throughout the week so you are completing it five to six times.

Tempo guideline:

keytempo

DAY 1

A) Wide Stance Squats

5 sets of 6 to 10 reps with a tempo of 4010. 3-minute rest between sets.

B) Reverse Hypers

3 sets of 10 to 12 reps with a tempo of 20X0. 2-minute rest between sets.

C) 45-degree back extension 

2 sets of 20 to 25 reps with a tempo of 10X0. 1-minute rest between sets.

Original article:

Booty-building with trainer Tahlia Seinor

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Romanian deadlift

One of the most effective workouts for strengthening your glutes and hamstrings is the romanian deadlift. When performed correctly, it involves a hip hinge movement and uses the muscles that are vital in performing other excerises in lifting, jumping and sprinting.

While your glutes and hamstrings are engaged- You’ll find that the muscles in the front (quadriceps) are also being used, as well as the upper back muscles, which is an effective way of strengthening your back muscles and posture (along side other back exercises). 

Technique

  • Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs).
  • Place your feet approximately hip-width apart, with knees soft and your feet straight ahead.
  • Maintaining a flat back position, bend forward at the hips lowering the bar towards the floor.
  • Reverse the position, extend your hips and return to the start position. 
  • Perform 8-10 reps (3-4 sets) 
  • Safety tip: keep your shoulder blades engaged as you lower.

For information about strength and conditioning training, check out The Strength & Conditioning Bible: How to train Like an Athlete by fitness expert and coach Nick Grantham

Originally posted here: 

Romanian deadlift

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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.

 

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About The Author

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

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

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James Grage's Rewired 9-Week Fitness Trainer – Day 9, Legs

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Just over a week into this trainer, you might be asking, “Dude, where’s my cardio?” It’s true, the Rewired Trainer doesn’t have the same type of isolated, long-duration, low-to-mid-intensity cardio sessions you’ll see in many other training plans. If that means you’re having trouble catching up on your favorite bad TV, well, don’t wait for an apology!

During phase one of the program, your cardio comes in two forms: the warm-up at the start of each workout, and the supersets that dominate workouts like yesterday’s and today’s. If you’re not out of breath at the end of this 45-minute leg routine, then your workout intensity is the issue, not the training program!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 9, Legs

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 9, Legs

<div id="DPG" webReader="51.8506666667"><div class="side-bar" webReader="-17.9541984733"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-vitals.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/korabloga/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="http://instagram.com/im_da_problem" 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="c15"/></a><p><strong>Name:</strong> Korab Loga<br /><strong>Email:</strong> <a href="mailto:florilloga70@hotmail.com" title="florilloga70@hotmail.com">florilloga70@hot...</a> <strong>Location:</strong> Wolcott, CT<br /><strong>Age:</strong> 19<br /><strong>Height:</strong> 5'9"<br /><strong>Weight:</strong> 168 lbs<br /><strong>Years Bodybuilding:</strong> 2</p></div><p>
<h3 class="article-title">QHow did your fitness<br />journey begin?</h3>
</p><p>I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.</p><p>I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That's when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.</p><p>The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.</p><a href="teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-2sm.jpg" width="560" height="561" border="0"/></a><p>"The best feeling is when you give it your all in the gym. The natural high can't be matched by any chemical drug."</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 dropsets of 8 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_1.jpg" alt="Decline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('decline-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/34/Male/t/34_2.jpg" alt="Decline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-barbell-bench-press')">Decline Bench Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_1.jpg" alt="Machine Incline Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-incline-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/893/Male/t/893_2.jpg" alt="Machine Incline Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-incline-chest-press')">Machine Incline Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h5>Superset</h5>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Incline Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Incline Dumbbell Pull-Overs</a> (shown on flat bench)</strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_1.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('decline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/36/Male/t/36_2.jpg" alt="Decline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-dumbbell-flyes')">Decline Cable Flyes</a> (shown with dumbbells)</strong><br />3 sets of 15 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><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 />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Cable Curls" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Cable Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_1.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_2.jpg" alt="Dumbbell Alternating Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-alternate-bicep-curl')">Dumbbell Alternating Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pull-Downs</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_1.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('one-arm-dumbbell-preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/255/Male/t/255_2.jpg" alt="Dumbbell Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-arm-dumbbell-preacher-curl')">Dumbbell Preacher Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curls" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />3 sets of 8 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_1.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('handstand-push-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/227/Male/t/227_2.jpg" alt="Handstand Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('handstand-push-ups')">Handstand Push-Ups</a></strong><br />3 sets to failure</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />3 sets to failure</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Dumbbell Shoulder Press</a></strong><br />3 dropsets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_1.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a> <a href="javascript:pop('landmine-linear-jammer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1181/Male/t/1181_2.jpg" alt="Barbell Landmine Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('landmine-linear-jammer')">Barbell Landmine Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_1.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('push-ups-close-triceps-position')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/363/Male/t/363_2.jpg" alt="Close-Grip Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-ups-close-triceps-position')">Close-Grip Push-Ups</a></strong><br />3 sets of 15 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />3 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrugs</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />3 sets of 20 reps</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />10 sets of 10 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />4 sets of 8 reps</span></li>
<li class="c11">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raise</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br />70 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />60 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/banana.jpg" alt="Banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong><br />100 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />2 servings</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />8 ounces</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/sweet-potato.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11457')">Sweet Potato</a></strong><br />350 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />8 ounces</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />100 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/walnuts.jpg" alt="Walnuts" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12155')">Walnuts</a></strong><br />20 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/cottage-cheese.jpg" alt="Cottage Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong><br />1/2 cup</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br />2 servings</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/carnitine.jpg" alt="L-Carnitine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/lcarn.html">L-Carnitine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-dextrose.jpg" alt="NOW Dextrose" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/dex.html">NOW Dextrose</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-2.jpg" alt="Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/fish.html">Fish Oil</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-5.jpg" alt="Glucosamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glucos.html">Glucosamine</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/flaxseed-oil-capsules.jpg" alt="Flaxseed Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/flax.html">Flaxseed Oil</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/capsules.jpg" alt="ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/zma.html">ZMA</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Casein Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/mic.html">Casein Protein</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-1sm.jpg" width="240" height="331" border="0"/></a><p>"I became a new person after training and eating healthy consistently."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It's fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don't believe it's me sometimes, which is a major accomplishment because it confirms that I changed.</p><h3 class="article-title">What or who motivated you?</h3><p><a href="http://www.bodybuilding.com/fun/greg-plitt.html" target="_blank">Greg Plitt</a> is my primary motivator in the gym and in life. I also look up to fitness models like <a href="http://bodyspace.bodybuilding.com/craigcapurso/" target="_blank">Craig Capurso</a>, <a href="http://bodyspace.bodybuilding.com/stevecook_32/" target="_blank">Steve Cook</a>, and <a href="http://bodyspace.bodybuilding.com/lawrence_ballenger/" target="_blank">Lawrence Ballenger</a>. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>On days when I'm tired and don't want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can't find motivation after that, I still go because I know I will regret it later.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics-3sm.jpg" width="250" height="345" border="0" class="float-left c22"/></a><h3 class="article-title">What are your future fitness plans?</h3><p>My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg's methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>Bodybuilding.com is a staple of my success. It provides everything I need for <a href="http://www.bodybuilding.com/store/">supplementation</a>, <a href="http://www.bodybuilding.com/exercises/">exercises</a>, and <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recipes">recipes</a>. Bodybuilding.com has it all.</p><h3 class="article-title">Korab's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"So Cold" by Breaking Benjamin</li>
<li>"Misery Business" by Paramore</li>
<li>"Sorrow" by Flyleaf</li>
<li>"Down With The Sickness" by Disturbed</li>
<li>"Animals" by Martin Garyx</li>
</ol><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" webReader="4.84836065574"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html"><img src="http://www.bodybuilding.com/fun/images/2014/galambosi-gabriel-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.96721311475"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html">Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!</a></h4><p style="display: inline;" class="webReader-styled">
Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!</p></div></div><div class="c27" webReader="4.76470588235"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="5.86425339367"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html">Teen Amateur Of The Week: Keiran Built First Line Strength!</a></h4><p style="display: inline;" class="webReader-styled">
Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!</p></div></div><div class="c27" webReader="4.88277511962"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html"><img src="http://www.bodybuilding.com/fun/images/2014/dylan-vansteenberg-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c26" webReader="6.00956937799"><h4 class="c25"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-dylan-is-a-herculean-teen.html">Teen Amateur Of The Week: Dylan Is A Herculean Teen!</a></h4><p style="display: inline;" class="webReader-styled">
Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.3770491803"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58762886598"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-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/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

QHow did your fitness
journey begin?

I started training for high school basketball at age 15 because I was weaker than most of my peers. I decided to play soccer as a sophomore after a year of solid training. I went on to make varsity and win team MVP that year.

I continued training until my senior soccer season was over and then decided to take dieting and supplementation more seriously. That’s when I started going to the gym to look good and build great aesthetics. I stuck to the basics at first and put on muscle quickly. When people took notice, I became more motivated to hit it harder.

The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug. That feeling keeps me going every day. The drug of success is seeing results. I never want to stop doing what I do because it will pay off one day and become something great. The journey taught me to handle hardship and make necessary sacrifices.

“The best feeling is when you give it your all in the gym. The natural high can’t be matched by any chemical drug.”

What workout regimen delivered the best results?

Superset
Superset

Amateurs Of The Week Main Page

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you an edge?

“I became a new person after training and eating healthy consistently.”

How did your passion for fitness emerge?

Seeing pro fitness models around the world drives me to get better. I always tell myself it will be me if I work as hard as I can every day. It’s fascinating seeing the results appear month after month. I became a new person after training and eating healthy consistently. People don’t believe it’s me sometimes, which is a major accomplishment because it confirms that I changed.

What or who motivated you?

Greg Plitt is my primary motivator in the gym and in life. I also look up to fitness models like Craig Capurso, Steve Cook, and Lawrence Ballenger. They will all go down as some of the greatest bodybuilders ever. Hopefully, I will stand next to them on stage or be in a photo shoot with them one day.

Where did you go for inspiration?

On days when I’m tired and don’t want to hit the gym, I always think about people I look up to and ask myself what they would do in my situation. If I still can’t find motivation after that, I still go because I know I will regret it later.

What are your future fitness plans?

My future fitness plans are to secure a photo shoot with a fitness magazine. That is my most important goal.

What is the most important fitness tip?

Fall in love with the journey. Nothing can stop you when the destination outweighs temporary pain and sacrifice.

Who is your favorite competitor?

I have many favorite competitors, but my favorite is Greg Plitt. I follow Greg’s methods in my everyday life. He changed my life forever. I also look up to Craig Capurso because he dominates life.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is a staple of my success. It provides everything I need for supplementation, exercises, and recipes. Bodybuilding.com has it all.

Korab’s Top 5 Gym Tracks

  1. “So Cold” by Breaking Benjamin
  2. “Misery Business” by Paramore
  3. “Sorrow” by Flyleaf
  4. “Down With The Sickness” by Disturbed
  5. “Animals” by Martin Garyx


Recommended For You

Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!

Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!

Teen Amateur Of The Week: Keiran Built First Line Strength!

Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!

Teen Amateur Of The Week: Dylan Is A Herculean Teen!

Dylan built 120 pounds of muscle from age 14 to 19 and set his sights on bodybuilding glory. See how he packed on serious size and remained hungry for more!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

Originally posted here:  

Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!

<div id="DPG" webReader="66.9541327125"><img src="images/2014/stay-fit-on-spring-break-graphic-1.jpg" width="263" height="363" border="0" class="float-right c10"/><p>"These workouts require no equipment and are easily done in your hotel room or under the sun."</p><p>Ah, spring break: lounge chairs by the water, skimpy attire, and fruity cocktails before noon. Taking a break from a hectic life is soothing for the soul, but don't forget to pack your fitness gear when you head to your fabulous destination.</p><p>Before you slip into your bikini, slide on your yoga shorts for a full-body workout that's fast—as in, 15 minutes—convenient, and capable of making you the hottest thing by the bonfire. These workouts require no equipment and are easily done in your hotel room or under the sun. All you need is a water bottle (comfortable shoes optional).</p><p>I'm providing you with two full-body workouts, each lasting 15 minutes. Feel free to do Workout A one day and Workout B the next. Or, place them back to back for 30 minutes of metabolic mayhem. Although I'm providing the workouts, you need to bring the intensity!</p><p>Yes you're on vacation, but that doesn't mean you get to take it easy during your workouts. Go hard and then enjoy the rest of your day.</p><div id="meal-plan-table"><ul class="defined" webReader="-1.51851851852"><li class="c9" webReader="-1">
<p>Perform each exercise in order without rest.<br />Rest 30-60 seconds between rounds.</p>
<br /></li>
<li class="rowBgColor c12"><span class="mpt-images"><a href="javascript:pop('single-leg-glute-bridge-')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/915/Female/t/915_1.jpg" alt="Single Leg Glute Bridge " width="53" height="53"/></a> <a href="javascript:pop('single-leg-glute-bridge-')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/915/Female/t/915_2.jpg" alt="Single Leg Glute Bridge " width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('single-leg-glute-bridge-')">Single Leg Glute Bridge</a></strong> (Foot-elevated)<br />3-4 sets of 12-15 reps each side</span></li>
<li class="rowBorderColor c12"><span class="mpt-images"><a href="javascript:pop('incline-push-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/883/Female/t/883_1.jpg" alt="Incline Push-Up" width="53" height="53"/></a> <a href="javascript:pop('incline-push-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/883/Female/t/883_2.jpg" alt="Incline Push-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-push-up')">Incline Push-Up</a></strong><br />3-4 sets of 5-10 reps</span></li>
<li class="rowBgColor c12"><span class="mpt-images"><a href="javascript:pop('bodyweight-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/855/Female/t/855_1.jpg" alt="Bodyweight Squat" width="53" height="53"/></a> <a href="javascript:pop('bodyweight-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/855/Female/t/855_2.jpg" alt="Bodyweight Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bodyweight-squat')">Bodyweight Squat</a></strong><br />3-4 sets of 12-15 reps<br />(One full squat and one half squat equals one rep)</span></li>
<li class="rowBorderColor c12"><span class="mpt-images"><a href="javascript:pop('hip-circles-prone')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/874/Female/t/874_1.jpg" alt="Fire Hydrant" width="53" height="53"/></a> <a href="javascript:pop('hip-circles-prone')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/874/Female/t/874_2.jpg" alt="Fire Hydrant" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hip-circles-prone')">Fire Hydrant</a></strong><br />3-4 sets of 10-12 reps each side</span></li>
<li class="rowBgColor c12"><span class="mpt-images"><a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_1.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/t/91_2.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('jackknife-sit-up')">Alternating V-up</a></strong><br />3-4 sets of 5-10 reps each side</span></li>
<li class="rowBorderColor c12"><span class="mpt-images"><a href="http://www.youtube.com/watch?v=G0HiakW15uY" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=G0HiakW15uY" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Female/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=G0HiakW15uY" rel="nofollow" target="_blank">Plank w/ Hip Extension</a></strong><br />3-4 sets of 10-12 reps each side</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined" webReader="-1.51761517615"><li class="c9" webReader="-1">
<p>Perform each exercise in order without rest.<br />Rest 30-60 seconds between rounds.</p>
<br /></li>
<li class="rowBgColor c12"><span class="mpt-images"><a href="javascript:pop('dumbbell-rear-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/109/Female/t/109_1.jpg" alt="Dumbbell Rear Lunge" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-rear-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/109/Female/t/109_2.jpg" alt="Dumbbell Rear Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-rear-lunge')">Alternating Rear Lunge</a></strong> (Deficit)<br />3-4 sets of 10-12 reps each side</span></li>
<li class="rowBorderColor c12"><span class="mpt-images"><a href="http://www.youtube.com/watch?v=EA8g7q9jauM" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=EA8g7q9jauM" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=EA8g7q9jauM" rel="nofollow" target="_blank">Pike Pushups</a></strong><br />3-4 sets of 5-10 reps</span></li>
<li class="rowBgColor c12"><span class="mpt-images"><a href="javascript:pop('glute-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/98/Female/t/98_1.jpg" alt="Donkey Kick" width="53" height="53"/></a> <a href="javascript:pop('glute-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/98/Female/t/98_2.jpg" alt="Donkey Kick" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('glute-kickback')">Donkey Kick</a></strong><br />3-4 sets of 12-15 reps each side</span></li>
<li class="rowBorderColor c12"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Female/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Female/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong> (Single-leg)<br />3-4 sets of 8-12 each side</span></li>
<li class="rowBgColor c12"><span class="mpt-images"><a href="javascript:pop('dead-bug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2733/Male/t/2733_1.jpg" alt="Dead Bug" width="53" height="53"/></a> <a href="javascript:pop('dead-bug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2733/Male/t/2733_2.jpg" alt="Dead Bug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dead-bug')">Dead Bug</a></strong><br />3-4 sets of 10-15 reps each side+</span></li>
<li class="rowBorderColor c12"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Female/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/Female/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 />3-4 sets of 10-12 reps</span></li>
</ul></div><br /><h3 class="article-title">5 Tips For A Healthy Spring Break</h3><p>
<h4 class="c14">1 Have a regular exercise routine</h4>
</p><p>Training when you're on vacation and out of your regular routine can be difficult. However, exercising regularly—by doing the workouts above—will help you feel more energized and healthy. It will also help you burn off some of those extra calories you'll undoubtedly consume.</p><img src="images/2014/stay-fit-on-spring-break-graphic-2.jpg" width="560" height="292" border="0" class="c15"/><h6 class="altH6 c16">Push-Up</h6><p>
<h4 class="c14">2 Stay hydrated</h4>
</p><p>The sun can zap your hydration before you even know it. To avoid dehydration and that dreaded hangover, sip water throughout the day and try to have a glass of water between alcoholic beverages. Try to at least two liters of water per day.</p><p>
<h4 class="c14">3 Stock up on healthy snacks</h4>
</p><img src="images/2014/stay-fit-on-spring-break-graphic-3.jpg" width="212" height="83" border="0" class="float-right c17"/><p>Oh I know: one of the best parts about vacation is eating in great restaurants! However, restaurant food can quickly deplete your wallet and pack on pounds. Store dried goods like apples, bananas, nuts, and protein drinks in your hotel room for quick mid-day snacks.</p><p>
<h4 class="c14">4 Don't ditch the SPF</h4>
</p><p>The winter weather may leave you drained of color, but make sure you head to the beach wearing plenty of sunscreen—SPF 30 or higher. You can still catch some rays and develop a glow you can flaunt when you get home without getting burned in the process.</p><p>Skin cancer is no joke. One severe burn can end up dogging you 20 years down the road.</p><p>
<h4 class="c14">5 Sleep well, beauty</h4>
</p><img src="images/2014/stay-fit-on-spring-break-graphic-4b.jpg" width="366" height="233" border="0" class="float-right c17"/><p>If you're planning to rock and roll all night, don't schedule a 6 a.m. kayak trip for the next day. Maintain a healthy sleep cycle by getting 7-8 hours of sleep every night. Sleep is a critical component of a healthy hormonal balance and will make you feel light and bright every day.</p><p>Who wants to spend their vacation feeling like a zombie? When you do finally make it back to your room, grab a sleep mask to block out external light and turn off the alarm clock.</p><br /><h4>Recommended For You</h4><div class="c20" webReader="6.77911646586"><a href="http://www.bodybuilding.com/fun/ashley-conrad-25-min-time-saving-workout.html"><img src="http://www.bodybuilding.com/fun/images/2014/fastest-way-to-fit-clutch-small.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="9.32128514056"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ashley-conrad-25-min-time-saving-workout.html">Fire Up Your Fat Burning In 25 Minutes</a></h4><p style="display: inline;" class="webReader-styled">
Think strength and speed don't belong in the same workout? Not if Ashley Conrad has anything to say about it! Turn up the pressure, don't rest, and leave it all out on the floor in this brutal 25-minute burner!</p></div></div><div class="c20" webReader="5.95360824742"><a href="http://www.bodybuilding.com/fun/train-with-dana-linn-bailey-contest-winning-back-workout.html"><img src="http://www.bodybuilding.com/fun/images/2014/train-back-with-dlb-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="7.65463917526"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/train-with-dana-linn-bailey-contest-winning-back-workout.html">Build The Back Of Your Dreams</a></h4><p style="display: inline;" class="webReader-styled">
Find out how one aspiring women's physique competitor got to train with her idol Dana Linn Bailey! Once you're done feeling jealous, try their intense back workout.</p></div></div><div class="c20" webReader="5.06720430108"><a href="http://www.bodybuilding.com/fun/4-awesome-reasons-women-should-train-for-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/4-reasons-to-train-for-strength-small.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.23655913978"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/4-awesome-reasons-women-should-train-for-strength.html">4 Reasons Ladies Should Lift For Strength</a></h4><p style="display: inline;" class="webReader-styled">
Feeling unhappy with your current physique-based workout plan? Drop the baby dumbbells for compound lifts and get stronger with heavier weights.</p></div></div><br class="c21"/></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>
</ul></div></div></div>

Healthy Vacation Tips: Your Spring Break Workout Plan

“These workouts require no equipment and are easily done in your hotel room or under the sun.”

Ah, spring break: lounge chairs by the water, skimpy attire, and fruity cocktails before noon. Taking a break from a hectic life is soothing for the soul, but don’t forget to pack your fitness gear when you head to your fabulous destination.

Before you slip into your bikini, slide on your yoga shorts for a full-body workout that’s fast—as in, 15 minutes—convenient, and capable of making you the hottest thing by the bonfire. These workouts require no equipment and are easily done in your hotel room or under the sun. All you need is a water bottle (comfortable shoes optional).

I’m providing you with two full-body workouts, each lasting 15 minutes. Feel free to do Workout A one day and Workout B the next. Or, place them back to back for 30 minutes of metabolic mayhem. Although I’m providing the workouts, you need to bring the intensity!

Yes you’re on vacation, but that doesn’t mean you get to take it easy during your workouts. Go hard and then enjoy the rest of your day.

5 Tips For A Healthy Spring Break

1 Have a regular exercise routine

Training when you’re on vacation and out of your regular routine can be difficult. However, exercising regularly—by doing the workouts above—will help you feel more energized and healthy. It will also help you burn off some of those extra calories you’ll undoubtedly consume.

Push-Up

2 Stay hydrated

The sun can zap your hydration before you even know it. To avoid dehydration and that dreaded hangover, sip water throughout the day and try to have a glass of water between alcoholic beverages. Try to at least two liters of water per day.

3 Stock up on healthy snacks

Oh I know: one of the best parts about vacation is eating in great restaurants! However, restaurant food can quickly deplete your wallet and pack on pounds. Store dried goods like apples, bananas, nuts, and protein drinks in your hotel room for quick mid-day snacks.

4 Don’t ditch the SPF

The winter weather may leave you drained of color, but make sure you head to the beach wearing plenty of sunscreen—SPF 30 or higher. You can still catch some rays and develop a glow you can flaunt when you get home without getting burned in the process.

Skin cancer is no joke. One severe burn can end up dogging you 20 years down the road.

5 Sleep well, beauty

If you’re planning to rock and roll all night, don’t schedule a 6 a.m. kayak trip for the next day. Maintain a healthy sleep cycle by getting 7-8 hours of sleep every night. Sleep is a critical component of a healthy hormonal balance and will make you feel light and bright every day.

Who wants to spend their vacation feeling like a zombie? When you do finally make it back to your room, grab a sleep mask to block out external light and turn off the alarm clock.

Recommended For You

Fire Up Your Fat Burning In 25 Minutes

Think strength and speed don’t belong in the same workout? Not if Ashley Conrad has anything to say about it! Turn up the pressure, don’t rest, and leave it all out on the floor in this brutal 25-minute burner!

Build The Back Of Your Dreams

Find out how one aspiring women’s physique competitor got to train with her idol Dana Linn Bailey! Once you’re done feeling jealous, try their intense back workout.

4 Reasons Ladies Should Lift For Strength

Feeling unhappy with your current physique-based workout plan? Drop the baby dumbbells for compound lifts and get stronger with heavier weights.


About The Author

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

Originally from: 

Healthy Vacation Tips: Your Spring Break Workout Plan

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Healthy Vacation Tips: Your Spring Break Workout Plan

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Body Transformation: Jordan Brown Beat Fat With Brawn!

Why I decided to transform

I struggled with weight problems throughout my life but acted like it didn’t bother me. People made crude remarks regarding my size and I blew them off. I walked around thinking that I looked good and nothing needed to change.

After nearly reaching 300 pounds, I decided to change for the better because I couldn’t stand the sight in the mirror. I realized that it wasn’t okay to be overweight and it was taking a toll on my body. It was the best decision I have ever made and I’ve never felt better.

This isn’t the first time I tried to lose weight, but it’s the only time I stuck with it. Living with a mindset that it’s okay to be overweight is something I cannot understand now. The change allowed me to live a more comfortable life. In the gym, I’m able to work harder and longer. It’s easier to talk with girls and develop relationships. I make better choices when I go out to eat and am able to help others with fitness goals.

My life is much easier now that I’m in better shape. Through my transformation, I built lifelong skills and relationships. I changed my body and mindset toward life. I want to live healthy no matter what.

Before

After

AGE 21 / HEIGHT 6’4″ / BODY FAT 30%

AGE 22 / HEIGHT 6’4″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

It took everything I had to not quit. I used to think I was active and athletic but wasn’t. To make such drastic changes in a year, it took willpower to overcome cravings and the desire to quit. Reverting back to the old me would’ve been easy, but I decided to take the road less traveled and put my nose in the dirt.

The days I thought most about quitting were loaded with cardio. It would’ve been easy to step off the treadmill and walk out of the gym, but I kept reminding myself that it would be worth it. I got inspiration from compliments and others who made progress around me.

Nothing feels better than having a random person in the gym come up and say they notice the hard work you put in. It helps to see others in the transformation process and know that it’s possible.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

  • Green Vegetables Green Vegetables

    2-3 cups

  • salmon Salmon

    6-8 oz

Training regimen that kept me on track

I started my transformation on the The Bizzy Diet 21-Day Fitness Plan. After that, I started a 4-day on 1-day off workout schedule. I do abdominal workouts every other day and start every workout with stretching and 20-30 minutes on the treadmill or stairmaster.

What aspect challenged me the most

The biggest challenge was to stick with my transformation and avoid quitting. It was hard, but I didn’t fall to temptations. I didn’t cheat once on the Bizzy Diet or miss a workout.

Another challenging aspect was my lack of patience. I expected to see results quickly but kept telling myself to wait for the results, which eventually came.

“No matter where your starting point is, it can be done with the right mindset.”

My future fitness plans

Now that I’m at a comfortable weight, I plan to bulk up and maintain my healthy lifestyle and never going back to the old me. I plan to live as healthy as possible.

Suggestions for aspiring transformers

Don’t quit. It will be worth it in the end. No matter where your starting point is, it can be done with the right mindset. I’ve been there before, but when you decide that it’s for real, the opportunities and outcomes are endless.

How Bodybuilding.com helped me reach my goals

My transformation wouldn’t have been possible without Bodybuilding.com. When I first started, I had no idea what supplements were or how to work out. Thanks MusclePharm and Cory Gregory for teaming with Bodybuilding.com to create the Bizzy Diet.

I also want to thank Lifting Luke at Bodybuilding.com for helping me when I had questions about supplements.

Jordan’s Top 5 Gym Tracks

  1. “Till I Collapse” by Eminem
  2. “Sail” by Awolnation
  3. “All Me” by Drake (Feat. 2 Chainz & Big Sean)
  4. “Don’t You Worry Child” by Swedish House Mafia (Feat. John Martin)
  5. “305 To My City” by Drake (Feat. Detail)

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Sean was tired of screwing around with fad diets and unreliable training programs. See how this fighter took his fat to the cleaners and lost 127 pounds in two years!

Body Transformation: Eric Hicks Torched 131 Pounds To Reveal Ripped Muscle!

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Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up!

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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Body Transformation: Jordan Brown Beat Fat With Brawn!

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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">
Somewhere in almost every gym, there's an elite training apparatus hiding in plain sight. Don't overlook the fan bike. Use it to build athleticism and burn calories the old-school way!</p></div></div><div class="c24" webReader="4.70918367347"><a href="http://www.bodybuilding.com/fun/hitting-315-5-ways-to-breathe-life-into-your-deadlift.html"><img src="http://www.bodybuilding.com/fun/images/2014/resuscitate-your-deadlift-small.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="5.79591836735"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/hitting-315-5-ways-to-breathe-life-into-your-deadlift.html">Hitting 315: 5 Ways To Breathe Life Into Your Deadlift</a></h4><p style="display: inline;" class="webReader-styled">
Having trouble ripping that iron off of the ground? Clean up your deadlift and hit a new PR with these five tips from a strong fitness model!</p></div></div><div class="c24" webReader="5.93103448276"><a href="http://www.bodybuilding.com/fun/power-panel-4-squat-tips-from-elite-coaches.html"><img src="http://www.bodybuilding.com/fun/images/2013/squat-power-panel--smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="8.15517241379"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/power-panel-4-squat-tips-from-elite-coaches.html">Power Panel: 4 Squat Tips From Elite Coaches!</a></h4><p style="display: inline;" class="webReader-styled">
Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner unveil secrets that will supercharge your squat!</p></div></div><br class="c25"/></div>

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

Recommended For You

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More here: 

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

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

<div id="DPG" webReader="187.485974851"><p>We've all experienced it. After a week of rigorous exercise and dieting—and Tupperware containers full of broccoli, brown rice, and chicken—you feel an uncontrollable urge to stray from your carefully planned meal plan. You measured and weighed all your meals but, alas, you hear ice cream and pasta calling your name. As it turns out, that voice could be especially loud if you're a woman.</p><p>According to a study published in the "International Journal of Eating Disorders,"<sup>1</sup> women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse. Women seem to lack <a href="http://www.bodybuilding.com/store/protein.htm">protein</a> in their diets, even when it comes to cheat meals! A lack of protein can be problematic for anyone, but it's especially troubling for women in the gym.</p><p>While your body needs carbs and healthy fats for energy, protein is essential for tissue growth and repair. If you're in the gym knocking out tough sets of squats and Romanian deadlifts, a lack of protein in your diet can hinder your body's ability to recover and grow!</p><p>Read on to learn more about the myriad powers of protein and how you can put them to work!</p><p>
<h3 class="article-title c11">1 The Importance Of Protein</h3>
</p><p>The reasons for adding more protein to your diet plan are numerous. Of the 20 <a href="http://www.bodybuilding.com/store/amino.html">amino acids</a> that make up protein, nine are essential. "Essential" means that your body can't manufacture these aminos on its own. The only way they can be consumed is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.</p><img src="images/2014/a-womans-guide-to-demystifying-protein-1.jpg" width="560" height="325"/><p>Women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse.</p><p>Each time you hit the gym for a workout, you break your muscle tissues down. You actually build them <em>outside</em> the gym. To do that, however, you need enough fuel. With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger.</p><p>Protein provides other key benefits to the hard-working, fit female.</p><h4>Protein: </h4><p>If you're constantly ravenous throughout the day, you're probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest.</p><p>This slow digestion time means you'll stay fuller longer and keep hunger at bay, making it easier to hit your caloric intake and macros for bodyweight maintenance.</p><h4>Protein: </h4><img src="images/2014/a-womans-guide-to-demystifying-protein-2.jpg" width="288" height="271" border="0" class="right-image c13"/><p>If you're constantly ravenous throughout the day, you're probably not eating enough protein at every meal.</p><p>Protein has the highest thermic effect of food (TEF), which is the amount of calories it takes your body to process and utilize a nutrient. At 20-35 percent, protein has the highest TEF.</p><p>This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!</p><p>Out of every 100 calories you get from protein, 25-30 are burned in the digestion process.</p><p>Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.</p><h4>Protein: </h4><p>As your caloric intake drops, and carbohydrates and fats become scarce on a strict diet, there's a greater chance that your body will turn to incoming protein for energy. This leaves less protein for various bodily functions.</p><p>If insufficient amino acids are present, your body will start breaking down muscle tissue to get individual aminos. For you, this could mean a loss in muscle and a slower resting metabolism. Protect against this by prioritizing protein!</p><h4>Protein: </h4><p>Oh, the wonders of whey. If you choose to add <a href="http://www.bodybuilding.com/store/whey.html">whey protein powder</a> to your diet, you'll be taking in more than muscle-building strength gains. You get an immune boost, as well. Whey protein contains glutathione, a tripeptide that helps strengthen immune function.<sup>2</sup></p><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports-whey-hd-banner.jpg" width="560" height="144"/></a><p>
<h3 class="article-title c11">2 Myths About Protein</h3>
</p><p>One of the reasons that some women shy away from protein is because they believe the myths. Don't let false rumors cost you gains. Clear up confusion by separating fact from fiction.</p><h4>Myth: </h4><img src="images/2014/a-womans-guide-to-demystifying-protein-3.jpg" width="265" height="533" border="0" class="right-image"/><p>Protein will make you stronger. It won't turn you into an "overly ripped" version of yourself.</p><p>Protein will make you stronger. Associate it with powerful, lean muscle gains, not a masculine physique. Choosing chicken over chocolate and hitting the weights hard won't turn you into an "overly ripped" version of yourself. Put your mind at ease and know that this simply won't occur.</p><p>Ladies, remember that your body contains just a fraction of the testosterone needed to build up lean muscle tissue. Even with the addition of protein, you're not going to pack on muscle the same way your male counterpart might.</p><p>Your body can also only make so much lean muscle per day. Excess protein won't necessarily increase your muscular development. Excess protein gets broken into amino acids to be used as fuel or excreted, so don't worry too much about this myth.</p><h4>Myth: </h4><p>If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you're an active woman in good health, you can safely increase your protein intake.</p><p>Just remember that increased protein can be dehydrating, so you'll want to increase your water consumption at the same time.</p><h4>Myth: </h4><p>There's no definitive proof that high-protein diets cause the excess acid load that's been linked to bone loss and poor health.</p><p>In fact, according to the "American Journal of Clinical Nutrition," studies found that high-protein diets had a small but significant benefit to the lumbar spine.<sup>3</sup></p><p>
<h3 class="article-title c11">3 Your Essential Protein Intake</h3>
</p><p>So, how much protein do you need? The suggested number differs depending on the source.</p><p>According to the Centers for Disease Control and Prevention, the standard food guide recommendation for the average individual is set around 46 grams per day for women and 65 grams per day for men.<sup>4</sup></p><p>Keep in mind, however, that this is the recommendation for the average, semi-sedentary individual. If you're constantly exercising and breaking down lean muscle tissue, your required protein intake needs to increase. Likewise, if you diet and consume fewer calories from carbs and fats, the macros you consume from protein will need to increase.</p><img src="http://www.bodybuilding.com/fun/images/2014/a-womans-guide-to-demystifying-protein-brooke.jpg" width="560" height="380" class="c13"/><p>People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.</p><p>People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.</p><p>If you're dieting and exercising, aim higher—between 1-1.5 grams of protein per pound of your bodyweight per day. As your caloric intake decreases, your protein needs will actually increase, so keep that in mind as you plan out your diet.</p><p>Focus on eating high-quality protein sources such as chicken, fish, lean red meat, eggs, low-fat dairy products, and quality whey protein powder.</p><h5>References</h5><ol class="dpg-list"><li><a href="http://www.ncbi.nlm.nih.gov/pubmed/11429982" rel="nofollow" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/11429982</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmed/1426093" rel="nofollow" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/1426093</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pubmed/19889822" rel="nofollow" target="_blank">http://www.ncbi.nlm.nih.gov/pubmed/19889822</a></li>
<li><a href="http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein" rel="nofollow" target="_blank">http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein</a></li>
</ol><a href="http://www.bodybuilding.com/store/bpisports/bpisports.htm"><img src="images/2013/bpi-sports-banner-2.jpg" width="560" height="144"/></a><br class="c16"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.009569378"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.54088050314"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/sclark.htm">Shannon Clark</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/sclark.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/sclark.htm"><img src="images/2013/writer-shannon-clark-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/sclark.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Women And Protein: Your Complete Guide

We’ve all experienced it. After a week of rigorous exercise and dieting—and Tupperware containers full of broccoli, brown rice, and chicken—you feel an uncontrollable urge to stray from your carefully planned meal plan. You measured and weighed all your meals but, alas, you hear ice cream and pasta calling your name. As it turns out, that voice could be especially loud if you’re a woman.

According to a study published in the “International Journal of Eating Disorders,”1 women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse. Women seem to lack protein in their diets, even when it comes to cheat meals! A lack of protein can be problematic for anyone, but it’s especially troubling for women in the gym.

While your body needs carbs and healthy fats for energy, protein is essential for tissue growth and repair. If you’re in the gym knocking out tough sets of squats and Romanian deadlifts, a lack of protein in your diet can hinder your body’s ability to recover and grow!

Read on to learn more about the myriad powers of protein and how you can put them to work!

1 The Importance Of Protein

The reasons for adding more protein to your diet plan are numerous. Of the 20 amino acids that make up protein, nine are essential. “Essential” means that your body can’t manufacture these aminos on its own. The only way they can be consumed is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.

Women tend to crave sugary snacks like chocolate, ice cream, and donuts. Men, on the other hand, prefer to sink their teeth into a well-marbled porterhouse.

Each time you hit the gym for a workout, you break your muscle tissues down. You actually build them outside the gym. To do that, however, you need enough fuel. With proper protein intake, amino acids come to the rescue of your damaged muscle, repairing those tissues so they grow back even stronger.

Protein provides other key benefits to the hard-working, fit female.

Protein:

If you’re constantly ravenous throughout the day, you’re probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest.

This slow digestion time means you’ll stay fuller longer and keep hunger at bay, making it easier to hit your caloric intake and macros for bodyweight maintenance.

Protein:

If you’re constantly ravenous throughout the day, you’re probably not eating enough protein at every meal.

Protein has the highest thermic effect of food (TEF), which is the amount of calories it takes your body to process and utilize a nutrient. At 20-35 percent, protein has the highest TEF.

This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!

Out of every 100 calories you get from protein, 25-30 are burned in the digestion process.

Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.

Protein:

As your caloric intake drops, and carbohydrates and fats become scarce on a strict diet, there’s a greater chance that your body will turn to incoming protein for energy. This leaves less protein for various bodily functions.

If insufficient amino acids are present, your body will start breaking down muscle tissue to get individual aminos. For you, this could mean a loss in muscle and a slower resting metabolism. Protect against this by prioritizing protein!

Protein:

Oh, the wonders of whey. If you choose to add whey protein powder to your diet, you’ll be taking in more than muscle-building strength gains. You get an immune boost, as well. Whey protein contains glutathione, a tripeptide that helps strengthen immune function.2

2 Myths About Protein

One of the reasons that some women shy away from protein is because they believe the myths. Don’t let false rumors cost you gains. Clear up confusion by separating fact from fiction.

Myth:

Protein will make you stronger. It won’t turn you into an “overly ripped” version of yourself.

Protein will make you stronger. Associate it with powerful, lean muscle gains, not a masculine physique. Choosing chicken over chocolate and hitting the weights hard won’t turn you into an “overly ripped” version of yourself. Put your mind at ease and know that this simply won’t occur.

Ladies, remember that your body contains just a fraction of the testosterone needed to build up lean muscle tissue. Even with the addition of protein, you’re not going to pack on muscle the same way your male counterpart might.

Your body can also only make so much lean muscle per day. Excess protein won’t necessarily increase your muscular development. Excess protein gets broken into amino acids to be used as fuel or excreted, so don’t worry too much about this myth.

Myth:

If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you’re an active woman in good health, you can safely increase your protein intake.

Just remember that increased protein can be dehydrating, so you’ll want to increase your water consumption at the same time.

Myth:

There’s no definitive proof that high-protein diets cause the excess acid load that’s been linked to bone loss and poor health.

In fact, according to the “American Journal of Clinical Nutrition,” studies found that high-protein diets had a small but significant benefit to the lumbar spine.3

3 Your Essential Protein Intake

So, how much protein do you need? The suggested number differs depending on the source.

According to the Centers for Disease Control and Prevention, the standard food guide recommendation for the average individual is set around 46 grams per day for women and 65 grams per day for men.4

Keep in mind, however, that this is the recommendation for the average, semi-sedentary individual. If you’re constantly exercising and breaking down lean muscle tissue, your required protein intake needs to increase. Likewise, if you diet and consume fewer calories from carbs and fats, the macros you consume from protein will need to increase.

People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.

People who just exercise and do not diet should aim to consume somewhere around 0.8-1 grams of protein per pound of bodyweight daily.

If you’re dieting and exercising, aim higher—between 1-1.5 grams of protein per pound of your bodyweight per day. As your caloric intake decreases, your protein needs will actually increase, so keep that in mind as you plan out your diet.

Focus on eating high-quality protein sources such as chicken, fish, lean red meat, eggs, low-fat dairy products, and quality whey protein powder.

References
  1. http://www.ncbi.nlm.nih.gov/pubmed/11429982
  2. http://www.ncbi.nlm.nih.gov/pubmed/1426093
  3. http://www.ncbi.nlm.nih.gov/pubmed/19889822
  4. http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein


About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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Women And Protein: Your Complete Guide

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