Food for thought

The only people who can effectively (and naturally) build muscle and lose fat simultaneously are newbies who have a fair amount of fat to lose and people who used to be in great shape and are now getting back at it (“muscle memory” allows you to rapidly regain muscle you once had).
Excerpt From: “Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews. Scribd.

Sugar!

How much sugar are we supposed to consume a day? More than 70% of Americans eat over 22 teaspoons a day of sugar. The American Heart Association recommends to stay healthy men should consume only 36 grams or 9 teaspoons and women 25 grams or 6 tablespoons of sugar. 

Here is a chart I got from Daily Burn that shows how much sugar we may be consuming daily.  

 

Chest, Triceps, and Calves

To warm up you’re going to do 3 sets before you start your working sets. They go like this:

First set: 12 repetitions at 50% then rest for 1 minute. For example if you bench press 150 lbs, then 50% would be 75lbs.

Second set: 10 reps at 50% then rest 1 minute

Third set: 4 reps at 70% then rest 1 minute

Fourth set: 1 rep at 90%, rest 2-3 minutes

Most people don’t warm up and they end up gassing out at the end. This warm up actually helps so you won’t. It really works.

Now you’re going to do working sets, and by working sets I mean  really heavy and pushing yourself. The rep range is 9 to 12 working reps.

The exercises

Incline barbell bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes

Incline dumbbell bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes

Flat barbell bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes 

Close-grip bench press: 3 working sets, 9-12 rep range, rest 2-4 minutes

Standing calf raise: 3 working sets, 4-6 rep range, rest 2-3 minutes

Seated calf raise: 3 working sets, 4-6 rep range, rest 2-3 minutes

As far as cardio, I recommend doing 3 HIIT sessions a week if you’re trying to maintain. HIIT means High intensity interval training and you can do this on a treadmill, elliptical, bike, outdoors, basically anywhere. If you’re trying to cut, you can do about 3-5 HIIT sessions a week. Again, it depends on your body.

Basic HIIT cardio routine:

Gym Example: Treadmill: 1 min off, 1 min on, for 20-25 minutes. Off means at least 3 mph, and on means going as fast as you can, giving it your all.

Home example: if you don’t have access to a gym, you can do HIIT in your home. 1 min run in place, 1 min sprint in place for 20-25 mins.

Happy Sunday!


Dedicated to my partner

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You find the perfect person then you find out they also love to live a healthy lifestyle, love to lift, are motivated, have so much drive and push you to your limits. This is dedicated to my partner in everything and I am the happiest girl in the world that he also loves fitness! It’s always great to have a gym buddy but when its the love of your life. It’s even better! Who’s your partner?!