GET AN HOURGLASS FIGURE WITH THESE 4 EXERCISES

Incorporate these 4 exercise to get that hourglass figure. Working out your back with these exercises will help give that illusion of an hourglass figure. Try it out!

  1. TRX Underhand Row
  2. Straight arm pulldown
  3. Seated Row
  4. Lat pulldown
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Shoulders and Calves

Shoulders

  1. Seated or standing barbell military press –  warm up sets(check out my previous post for the warm up) and then 3 working sets of 9-12 reps
  2. Side lateral raise – 3 working sets 9-12 reps
  3. Bent-over rear delt raise –  3 working sets of 9-12 reps

Calves

  1. Leg press calf raise – 3 sets of 8-10 reps
  2. Donkey calf raise – 3 sets of 8-10 reps

Let me know how you like this. Remember this is about lifting as heavy as you can, therefore have a spotter if you need one, and push yourself.

 

Ruthless Physique Story

From 140 to 165lbs. I’ve always struggled with my weight. I managed to stay consistent at 140 lbs but over the course of 2013-2015, I managed to gain 25lbs. And I’m going to be honest, I kept eating and slowed down on working out. Life happens and I let go. I really didn’t care. I wouldn’t say I’m fat but my body fat % obviously has increased. Looking back at old pictures, I know I am better and can become better. Its never too late to start over. This is me now. I’m posting this, because I’m sure I’m not the only woman that’s struggled like this. And to let them know that its never too late. Its going to take discipline and no excuses to become a better me. I also posted this so y’all can keep accountable. I’ll make sure to post updated photos.If any one wants a one on a one session with me. Let me know. Contact me at ruthlessphysique@live.com or text me 310-343-9430.

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!


New Year’s Resolution

January is just around the corner! Jumpstart the new year by leading a healthier lifestyle. Let me help you lost that unwanted weight, or fat or just start eating healthier!

 

Click here!

Endurance Training Effects

1. An increase in the number of capillaries and mitochondria, which means your body will utilize fat and carbohydrates for more energy. The more you have the more you keep burning and capillary density increases more blood is delivered to your muscles.

2. Decrease time to achieve steady state. This means your body have an easier time going back to its resting state. For example after a run how long does it take you to catch your breath and finally breathe normally?

3. Enlarges ventricular volume, which means your stroke volume increases. Higher stroke volume means more blood is being pumped per minute. This is good because your heart’s workload decreases since more blood is being pumped.

 

Nighttime Recovery

Nighttime Recovery

I work out 5 times a week and I don’t have time to slow down. This little gem helps me get through the soreness, and the tiredness. As a student, employee and body builder I hardly have time to get a full 8hrs of sleep like some people do. So night time recovery helps me get through the struggle.

Work your legs out more than once a week!

Hey fitfam!

First and foremost I would like to say I have some good news and some bad news! So the good news is that I got accepted into Dominguez Hills University and will be working on my personal trainer certificate. The bad news is that I might not be able to update my blog all the time!

I wanted to write about how I am appalled that most people in the fitness community only work out their legs once a week. What kind of atrocity is this?! When I started weight training I started with working legs 3 times a week! I just did it because I decided I would do legs every other day. Every other day I would push my legs to their extremes. Keep in mind I do not come from an athletic background that used my legs for much. I used to be a cardio bunny, I never hit the weights. So of course this might seem excessive, but guess what I managed to work out my legs 3 times a week without a problem. Which brings me to my next point I decided to do my research on how often I should work my legs out and I found that most people recommended once a week. Once a week!!!! So here I am thinking I doing over kill with 3 times a week, but I got to thinking if I can do it then why not!!

I am not saying everyone should work out their legs 3 times a week all I am saying is that everyone should work out their legs at LEAST twice a week. Twice a week!! These are my reason’s why:

1. If it isn’t obvious enough why wouldn’t you want to work out one of the biggest muscle groups of your body more than once a week. You use your legs for everything. It supports you, it guides, so why wouldn’t you want to make these muscles stronger and more agile!! Make sense right?!

2. Since it is one of the biggest muscle groups of your body and it supports your body when you work it out it burns calories!!! You want your body to keep burning calories even after you finish your workout. Well guess what, since you are working this muscle group good and hard, the next day you will probably be sore, meaning your body will use up more energy to move these muscles because they are fatigued, meaning more calorie burning, more fat burn!!

3. You get to eat more than normal. Since these muscles take out a lot from you, they obviously need more nutrition to be fed because they are fatigued, they are using more energy, meaning more food, food=energy!! Leg day is the day you actually need a good amount of carbs to keep your body sustained.

4. Don’t you want the lower body to go with the upper body? I can’t tell you how many times I have seen men and women with big upper bodies but then you look at their legs and it looks like they are struggling to hold the person up. You use your legs for everything. So make them strong for the support of the upper body!

If these are not reasons enough then I don’t know what else is. Of course some people are learning as they go but don’t limit yourself. How do you expect to get change or lose that extra weight, or just look fit if you don’t push your body. You never know what your body is capable of if you do NOT push it. Make it hurt, make it fatigued then give it the proper nutrition next thing you know next week your doing things you thought you could not do!!

Lastly I wanted to add when it comes to your lower body, lift heavy. Why would you work out one of the strongest and biggest muscle groups with 5 or 10 lbs. Do at least half your body weight. Your body can handle it. If you can’t then do a little less but never lift light. These are me recommendations. I am 5’1, 138 pounds, and lift heavy. If I can do it, you can do it.

By the way I am not a personal trainer, yet, haha but everyone’s body is different so I can’t say what works for me works for you, but I highly recommend working your legs more than once a week. Do one day a very heavy leg day emphasis on the quads and the second day do lighter and emphasis on say hammies.

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Leg Day Question

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Fitfam, I have a question. I have currently been hitting legs 3 times a week. I have read a few blogs and forums and it says the max should be 2 days. I feel 3 day routine has been working for me. As you can see from this progress picture my quads are coming out. What do you all think? Is 3 days too much?