Erin Stern Elite Body 4 Week Daily Fitness Trainer BodybuildingExercisesNutritionTraining MethodsWeight loss by GymRat - 6th May 20236th May 20230 by Erin SternMar 07, 2014Previous | Main | NextAs you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!Warm-Up Walking, Jogging, or Rope Jumping5 minutes Dynamic Sprint Drills: A Skip20 meters Dynamic Sprint Drills: B Skip20 meters Dynamic Sprint Drills: Straight-Leg Short20 meters High Knees20 meters HIIT Cardio10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipmentCool-Down Walking5 minutesElite Body Meal PlanCheck out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry. Egg Whites4 egg whites Oats1/2 cup Egg White Omelet with Chicken and OatmealTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Protein Shake30 g of whey protein in water Almonds15 almonds Chicken4 oz Almonds15 almonds Steamed Asparagus1 cup Chicken Breast with Sweet Potato and Green BeansTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Tuna Salad1 can of tuna with 1 tbsp of light mayo Corn Tortilla1 tortilla Grilled/Baked Salmon4 oz Steamed Veggies or Salad1 cup Salmon with Brown Rice and AsparagusTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Protein Shake1 scoop of casein protein in water or light almond milk Almond Butter or Peanut Butter1 tbspElite Strength StackSupport strength, growth,and recovery with this protein, bcaa, and pre-workout combo!*View Products! “Day & Night” Protein StackSupport muscle growth and recovery with this whey,casein, and ZMA combo!*View Products! * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.Previous | Main | NextRelated ArticlesDelt Homicide: Dana Linn Bailey Shoulders WorkoutMark Wahlberg’s ‘Pain & Gain’ WorkoutLiving Large: Jay Cutler’s 8-Week Mass-Building Trainer – Train LargeView All Workout Programs ArticlesAbout The AuthorContributing WriterVIEW AUTHOR PAGECheck out these awesome articles by some of the best writers in the industry.View All Articles By This AuthorRATE THIS ARTICLEPOOR12345678910EXCELLENTOVERALL RATINGN/AOut of 100 RatingsSUCCESS:Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.ERROR:Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis.Lorem ipsum dolor sit ametShowing 0 – of CommentsFollow This Discussion by:Emailcomment on this articleLog In to Comment(5 characters minimum)notify me when users reply to my commentShowing 0 – of CommentsFeatured ProductDymatize Elite 100% Whey ProteinDymatize Elite 100% Whey Protein is Low Cost, Low Carb Protein and Is Perfect For Carb Watchers! Get the Lowest Prices on Elite 100% Whey Protein at Bodybuilding.com!Learn More about Dymatize Elite 100% Whey Protein!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
How to increase muscle gain BodybuildingExercisesTraining Methods by admin - 28th April 202328th April 20230 To increase lean muscle mass, progressive overload is essential - here's how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy by forcing the muscle to adapt to increased loads, it also aids in the development of stronger and denser bones, ligaments, tendons and cartilage. “Progression is
Carbs Don’t Make You Fat NutritionTraining MethodsWeight loss by admin - 14th November 20220 Fear of carbs? Get over it! Enough of this “carbs make you fat” mumbo jumbo. It’s a shame that mainstream America hasn’t a clue that you don’t get fat from eating carbs. It’s true you can actually burn fat while eating them daily. The key is eating the right types
Do you need to cut out dairy to lose fat? NutritionTraining MethodsWeight loss by admin - 4th November 20220 Q: Do I need to cut out dairy to lose fat? A: Definitely not! Cutting out dairy to get lean is one of the biggest dieting myths. It most probably arose from the fact that a certain percentage of people are lactose intolerant (i.e., they can’t properly digest milk sugar), which often
Love your Body BodybuildingExercisesFitness ModelsWeight loss by admin - 11th September 20220 We all have insecurities. In a world with so much pressure to be perfect, it’s no wonder so many of us are self-conscious about the way we look. I believe that when you accept and love your body, you have a greater tendency to nourish it more with healthier foods,
Top fitness tips for building strong abs BodybuildingExercisesTraining Methods by admin - 6th June 20226th June 20220 Try: Pre-workout muscle engagement When you’re pushed for time, you want to get the most bang for your buck. Pre-workout muscle engagement is a technique that aims to engage more muscles throughout your workout, which burns more calories and creates a stable base. How: Try adding the following core and glute activation
Are you putting off going to the gym? BodybuildingExercisesTraining Methods by admin - 16th January 202216th January 20220 Here are 5 ways you can find motivation to work out Sometimes, it’s tough to take the first step and sign up for a gym membership. Other times, it’s hard to get back to your routine after a break. We round up five ways to get back into the swing of things
How to eat like a female fitness model Fitness ModelsWeight loss by admin - 12th November 202112th November 20210 For 30-year-old fitness model, Emily Skye, it used to be about getting skinny and slaving away on the cardio machines. It then became all about nourishing her body to becoming strong, working out and becoming healthy. Her food philosophy Don’t diet – instead just make clean eating part of your lifestyle. Learn as
5 minutes with The HIIT Mum ExercisesNutritionWeight loss by GarlandMckee - 28th January 202128th January 20210 5 minutes with The HIIT Mum Pocket rocket and mother-of-one Colette McShane, aka. @TheHIITMum, is a fitness force to be reckoned with. Here, we chat to her about supplementation, passion and just getting stuff done.My love for the health industry started very early. I’ve been athletic all my life, participating in triathlons and cross-country racing as a six-year-old in Scotland. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
6 Tricks For A Stronger Squat! BodybuildingExercisesNutrition by GymRat - 1st January 20192nd January 20190 In many serious lifters’ playbook, the squat is the go-to lift for developing serious lower body strength and size. It no doubt gets the job done, but as with all exercises, there will come a point where you feel like you’ve hit a ceiling. You know you should be able to move more weight around, but your muscles just don’t seem to cooperate. At times like these, a temporary vacation from the same-old squat routine is in order.Don’t worry, after you try one or several of these tried-and-true techniques, you can always come back to the squat variations you know and love best. In most cases, you’ll be stronger and more balanced when you do.1 Try Single Leg VariationsIt’s amazing how simply shifting the work from two legs to one leg can exponentially crank up the difficulty. You might think, “Ok, I’ll just squat half of the heavy load I’ve been moving in a back squat,” but in most cases, you’ll find that weight laughing at you the first time you try it.The increased balance demands of single-leg squat variations make them highly difficult to the unaccustomed, but they are worth it! Stick with them until you find your footing. Unilateral exercises also confer additional benefits in correcting side-to-side muscular imbalances, which many people find to be a key to building even greater bilateral (two-leg) strength.Pistol SquatsWhile there are many one-legged squat moves to choose from, my somewhat unorthodox recommendation for you, if you struggle to improve a barbell back squat, is to try the pistol squat. Tread lightly! Even bodyweight pistol squats can be extremely difficult for most lifters, at least in the beginning. The initial instability produces more muscle engagement, and the high level of muscle control this exercise demands may initially force you to hold onto something for balance. There’s no shame in that, I promise!In the beginning, perform this exercise with bodyweight only until you can safely and confidently hit six consecutive reps. After you’ve done this for a while with good form, you can start adding weights, either by holding a dumbbell plate, a kettlebell, or a couple of light dumbbells held straight out in front of you. Once you can perform 6 good-form reps with a weight between 25 and 45 pounds in your arms, you should see a notable improvement in every other lower-body lift.2 Spread OutIn a standard back squat, most experts would direct you to point your feet straight forward, or perhaps ever-so-slightly outward. A small adjustment in your foot position, they know, can cause a significant shift in the muscles that are worked.Following that logic, try this on for size: Spread your feet slightly past shoulder-width and point your toes outward at a 45-degree angle. This adjusted position is called the sumo squat , and it will develop strength and mobility of the hips, adductors, and glutes to a greater extent than a narrow-stance squat.Sumo SquatSome people may find this position to be more comfortable for their individual body, and it becomes their go-to squat. That’s great for them, but make sure you do it right before you fall in love. Ensure that your knees don’t spill too far over your toes when you drop it low. And, perhaps even more importantly, don’t flare your knees inward as you bottom out. Get them out wide over your toes!3 Pause At the BottomAre ya ready to feel your quads and buns burn? Try pausing at the bottom of any squatting movement. This applies to front squats, back squats, pistols, and all other variations you see in the gym. This pause eliminates the stretch reflex in the muscles, and thereby forces the muscle to generate more “true” force to be able to complete the squat.What do I mean by “true?” At the bottom of a deep squat, the stretch in your hamstrings and adductors helps you bounce out of the hole to some degree, even if it doesn’t look like a “bounce” per se. Envision pulling back a rubber band to a stretched position; it is now primed to spring back to its normal elasticity with even greater power. Adding a brief isometric contraction of about 2-4 seconds makes this “bounce” impossible, and has the potential to improve strength and power production from the quads, hamstrings, glutes, and other lower-body prime movers.Some lifters find this to be such an effective technique that they perform at least some sets starting from the bottom. This is known as an “Anderson Squat.”4 Add Half-Reps From the BottomTrying new squatting variations is only one way to attack a squat that doesn’t seem to be progressing. Another is to take your current form of squatting and simply make it more difficult. A great way to accomplish this is to perform half-reps from the bottom.These are just what they sound like. Sink down into a full squat, and then rise up just halfway. Pause, and then lower back into the hole before pushing up into the full standing position. Sound easy? In execution, it’s anything but. This technique places more stress on your muscles during your weakest point of the squat movement pattern, which allows you to build strength where you need it most. Just don’t call me when you can’t sit down comfortably for the next few days.Few people are able approach their normal squatting volume with half-reps being added in, so take it slowly. Add 1-2 half reps per set to start, and build up until you can perform a full set with a half-rep in between each full rep.5 Shift the LoadWhen someone mentions the squat in casual conversation—what, your friends don’t do that?—-most people imagine the back squat during which the bar is placed behind the neck. But that is only one type of loaded squat, and to be honest, it isn’t right for everyone. Some people simply never feel comfortable with the spinal compression that results from having a barbell sit on top of their back. Others find that for reasons of balance, knee strength, or something else, they are able to achieve far superior form with other variations. Open your mind and your squat will feel the benefit!Take, for example, the front squat. In comparison to the back squat, the front squat hammers the quads more and calls for additional muscle activity from the hips and lower back. Due to the biomechanical nature of the movement, the front squat places less spinal compression and torque on the knees as well. Simply put, it offers much of the same stimulus as the back squat, but less risk to your most vulnerable areas.“In comparison to the back squat, the front squat hammers the quads more and calls for additional muscle activity from the hips and lower back.”Most athletes find that maximal weight they can front squat will be approximately 80 percent of a back squat’s maximal lift, so bragging rights aren’t quite the same. But in recent years, having a strong front-squat max has become cooler than ever, and is often taken as a sign of being an overall well-rounded athlete. And you’d better believe boosting your front squat will help your back squat grow, too!6 Make It ExplosiveCommon sense says that the only way to develop a heavy squat is to squat heavy. Sure, that’s part of it, but there is another proven method: squat fast. Bar speed is often overlooked because it often makes the exercise feel “easy” or less productive, but cranking up the velocity of your squat can help your squat immensely by allowing you to practice technique while still training for peak power.So what exactly makes it a “speed squat?” Perform the squat at a smaller percentage of your max. Depending on your repetition range and volume of work you want to get done, this can range between 35 and 70 percent of your one-rep max. For heavier loads, lower the rep scheme; the lighter the scheme is, the higher reps should be. You can perform a set portion of a leg day for speed, or if you’re really dedicated to squatting, you could split your week into light and heavy days.Another way to add power to the squat is by performing bodyweight squat jumps. Drop down into a deep bodyweight squat and launch yourself off the ground as high as you can go. Land quietly, meet the balls of your feet to the floor, and bend your knees slightly to absorb the impact. Drop back into the squat position and continue your reps in this fashion. As you would in any exercise, maintain proper form throughout, being mindful of spine and knee positions. Don’t lean too far forward or let your knees pass too far over your toes.Give one or all of these tips a try on your next lower-body training day, and share your experience in the comments below!Recommended For YouMAXIMUM FITNESSWant to know how cover models build such perfect bodies? Here are 6 secret weapons they use to set themselves apart!8 UNDERRATED EXERCISES YOU MUST TRYIf you’re no longer psyched to set foot in the gym with your routine, it’s time to include these high-reward exercises to reenergize your workout.WOMEN AND PROTEIN: YOUR COMPLETE GUIDEProtein is an essential component of the muscle-building process. Yet, many women stray away from consuming enough protein for maximum results. Let go of fear, bust through myths, and learn about the power of protein!About The AuthorShannon ClarkVIEW AUTHOR PAGEI’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...