full-body-exercise

shrutisaumya  asked:

Hi.. I want to join a gym. But I don't know which exercise to start from. I basically want to work on my arms and belly areas. Can you please suggest some

I always look at bodybuilding.com for inspiration when it comes to workouts. They have a lot of variety and it seems to be the main site that people upload workouts to.

https://www.bodybuilding.com/fun/find-a-plan.html

You can’t lost fat from 1 specific part of your body - you’ll lose fat from your entire body. But you can make those areas more defined by working up the muscle in those areas. 

When I first started working out, I was doing full body exercises for beginners and I would just do different ones I found online. It seemed to work well for me and I was able to figure out what I liked.

It’s really overwhelming when you first start. There are a lot of weights and machines and everyone’s telling you to do their complicated workout plan that has like 12 different days. 

Start with the basics and then adjust it based on what your goals and what you like.

I’m so excited for you to start this journey! Good luck!

imsortoftrash  asked:

Okay, so this isn’t the best I can come up with but since I’m trying to get into shape -struggling but keeping with it- this felt fitting. May I please request a preference for the Avengers training someone?? Trying to whip them up into alien-fighting-world-avenging-take-down-a-whole-government, shape?? If that made any sense at all 🤷🏻‍♀️. Btw: loved Dog Sitter, seriously it was great!

There are so many avengers ya’ll. I hope you don’t mind, but I only included avengers that I think would be good at training. So like I left out Bruce Banner because he’s not a fighter anyways. I didn’t actually eliminate very many characters. xD

Tony Stark

Tony does some amount of working out on his own so he kind of knows what to do, but he’s not the most knowledgeable. So he trains you through the beginning and then starts consulting with a professional trainer. Even though you’re technically being trained by a professional trainer, Tony works out alongside you. He does different workouts because he’s not having to build as much muscle and endurance as you are. 

Steve Rogers

Is the most encouraging trainer. Every time you feel tired and done with the entire world he’s at your side with a water bottle and encouraging words. However, just because he’s encouraging doesn’t mean he’s soft. He pushes you because he knows what kind of potential you have. He knows what he’s doing and once you’ve built a good amount of muscle he starts teaching you how to fight as well. He’s a boxer in his heart so he gets you punching the bag and building fighting endurance that way. 

Clint Barton

Clint uses his experiences in SHIELD to train you. At beginning of his career he had to go through the same type of training and then later on he was an official SHIELD training so he definitely knows what he’s doing. He’s a good mix of being encouraging and not letting you slack off. He’s a little less emotionally encouraging than Steve. He’s more of a “you’re going to do it because you have to do it.” After workouts though he makes sure to mention how much progress you’ve made since you’ve started. He also teaches you how to fight and the two of you spar a lot. You haven’t beat him yet, but one day you’re determined to win. 

Natasha Romanov

Natasha is brutal. As soon as you step into the gym it is all business. Honestly you have cried at least twice since you started working out with her. She knows that her method works even though it’s really rough. She had to go through it in the Red Room so she knows you can survive. Of course she would never put you through anything nearly that bad, but she knows your limits. Out of all of the Avengers she sees the most results. You’re ready to beat up a bunch of bad guys by like the fifth month of your training. As much as she is brutal she makes sure to reassure you at the end of everything. Because she doesn’t want to like mentally scare you or anything. As weird as it sounds it’s like aftercare. Right? To make sure you don’t take any of her training to harshly. 

Bucky Barnes

Bucky is a decent trainer, but he’s not the best actually! He never really had any official training in like weight training and if he did he does not remember it very well. So he’s more of an encouraging supportive trainer than an actual trainer. He gets advice from Steve about what to do next. It’s a good experience and honestly its a very encouraging image whenever Bucky works out next to you. It’s a nice sight to see. 

T’Challa

He’s had royal trainers his whole life so he does have some idea how to train you. His training focuses a lot more on building agility and flexibility more than pure strength like some of the of the others. He is very encouraging and doesn’t let you struggle to much. It means that you don’t see results immediately and it takes a while but when they do show up it’s amazing. If you ask him to he’ll start teaching you some gymnastics and honestly learning the gymnastics is way harder than just gaining muscle. 

Sam Wilson

Sam has had military training so he knows how brutal training can get especially when you’re expected to make massive improvements in a short period of time. But he could never be as brutal as some of his commanding officers were so he makes sure to push you but to let you have breaks when you’re really struggling. He is very knowledgeable about what kind of exercises or movements will show the overall results you want. He doesn’t focus much on working specific muscle groups instead he makes you do full body exercises. Like flipping tires,  climbing up ropes or doing obstacle courses. 

Wanda Maximoff

She doesn’t really have any experience with training what so ever so she doesn’t really know what to do, but when you ask if she can help you out she goes and asks a bunch of the other Avengers about how to train you. She gets a lot of good advice and compiles it all into a unique training regiment. She isn’t very stern and is more encouraging, but she’s pretty good. What she lacks in experience she makes up for in enthusiasm. 

Pietro Maximoff

Pietro is the worst trainer let’s be real. He has no real experience, and he’s too proud to ask anyone for help. So he tries to do everything by himself and it kinda works, but also not great. He has no consistency. So eventually he becomes more of a spotter than a trainer. You find workouts to do and ask for advice and then he makes sure you don’t over do it and helps you lift weights if anything gets to heavy. 

(I left Thor out because I don’t think he has had to workout a day in his life. Also left out Peter Parker because he’s a young boy who has no idea what he’s doing. )

instagram

Jojaa little outdoor full body exercise #jojalife

HEADCANON: Dating Klaus Mikaelson would include:

  • Klaus probably taking ages to get over thinking that you believe him to be a monster
  • And you finding that complete trash
  • Klaus protecting you at the point where it gets irritating
  • And making the whole Mikaelson family protect you as well
  • The Mikaelsons seeing you as part of the family
  • Being the one to help Hayley adjust to the fam issues
  • Klaus being a total attention whore when it comes to you
  • Like he demands your full attention and affection 24/7
  • Shopping sprees with Rebekah
  • Literature talks with Elijah
  • Being Klaus’ biggest inspiration and frequent subjects in his paintings
  • AMAZING SEX
  • LIKE HANDS DOWN THE MOST MIND-BLOWING SEX IN THE HISTORY OF MIND-BLOWING SEX
  • Klaus not fully trusting anyone whenever it comes to your safety
  • Hope loving you and you loving her
  • Being one of the few people Klaus trusts with Hope
  • If you ever decide to train with him it will turn into sex
  • “We’re supposed to train” “Scientifically tested and proved that sex is a full body exercise with sure results, love”
  • When things get quiet for a while-rarely tbh- you’d organise a small getaway for just the two of you
  • Klaus flipping out if you are endangered in any way
  • “I’m fine Klaus” “You could’ve gotten hurt and I will not tolerate with that”
  • And him probably killing or at least brutally torturing whoever brought harm your way
  • And him being a lot more angry and throwing a huge fit if you put yourself in danger knowingly
  • “I am not calling you stupid Y/N, I am calling you goddamn reckless, why on Earth would you do that?!” “I cannot stand in the sidelines forever and do nothing just because you think I am some fragile doll Niklaus!” “
  • Klaus knowing he is in deep shit when you call him Niklaus
  • Him being a not so happy original vampire when you agree/team up with Elijah
  • SASS
  • Like sass tennis, back and forth
  • Being lucky enough to see Klaus in a goofy state sometimes
  • And one of the very few people to see him in moments of feeling vulnerable
  • Comforting him after fights with his siblings
  • Klaus feeling comfortable to open up to you and talk about what troubles his mind and his insecurities
  • Him calling you love or his queen
  • And treating you like it
  • Fun fact: Everyone thinks that your relationship is dysfunctional but you know that is the farthest from truth
  • Klaus probably killing whoever flirts with you

BONUS IF YOU ARE A VAMPIRE:

  • Wreaking havoc together
  • “Ready to ruin some lives love?”
  • Being a mother figure to Marcel when he was a young human
  • Being the only person who actually didn’t find Bellaga hideous
  • *Klaus to Kol and Elijah* “At least she has some taste, unlike you.”
  • Trying to find who your sire is -if Klaus or one of the Mikaelsons themselves hadn’t turned you-

BONUS IF YOU ARE A WEREWOLF:

  • Sneaking away from your pack to see Klaus
  • Them not being happy at all when they find out
  • But not really doing anything because Klaus switches the big bad original hybrid attitude on

BONUS IF YOU ARE A WITCH:

  • Being the only witch Klaus trusts
  • Feeling super hyper excited about Freya because finally some relatability
  • And Klaus being a very jealous original hybrid when you start hanging out with her quite often
  • Klaus constantly asking you for magical favors
  • And repaying in a very let’s say, exquisite way
a small positivity thing

for anyone trying to start a new fitness regimen that includes push-ups:

don’t be embarrassed if you can only do a few push-ups at first. even if it’s three. even if it’s just one.

push-ups are a total body move. they engage your core and your lower body. you’re probably working a lot of untrained and poorly trained muscles, even if you’ve been developing your chest, arms, and shoulders.

i’m also gonna bet that you rarely, if ever, lift your full body weight in other exercises. if you don’t expect yourself to bench press a bar that weighs as much as you do, then don’t beat yourself up if push-ups are a struggle.

if you can only do one push-up, don’t sweat it. that’s one more than you were doing. and tomorrow, maybe you can do one more on top of that.

progress is progress, no matter how small.

WEEK 6

Last week we took a lil break using yoga to improve the flexibility and get more relaxed.

Now it’s time to go back to work because it’s Fat Burning week!

PS: we added few new members

First of all!  you need to warm up * click here*

Day 1

Fat Burning: Cardio Workout!

-every single exercise should last 1 minute

-repeat all exercises for 40 min

Day 2

Fat Burning: Bikini Workout!

-every single exercise should last 1 minute

-repeat all exercises for 50 min

Day 3

Fat Burning: Body Toning + Cardio

-every single exercise should last 1 minute

-repeat all exercises for 1h

Day 4

Fat Burning: Lower Body and Ab Workout!

-every single exercise should last 1 minute

-repeat all exercises for 1h and 38m

Day 5

Fat Burning: Workouts at home!

-every single exercise should last 1 minute

-repeat all exercises for 1h and 22m

Day 6

Fat Burning: Cardio Workout + Total Body Toning!

-every single exercise should last 1 minute

-repeat all exercises for 1h and 40m

Day 7

Fat Burning: Full Body Workout!

-every single exercise should last 1 minute

-repeat all exercises for 1h

running-after-silmarils  asked:

Hi! Thanks for the encouragement and helpful tips when I sent in an ask about track a while back. I've decided at the end of things it is sprints and hurdles I want to focus on, found a track club in my area where training would start in September where they hold practice twice a week. However, I do want to stick to training 5x a week and am wondering if you've got sprinter-specific workout recommendations (esp weights + plyo!) for other days. Thanks! (I was formerly mafiaprinceza if that helps)

Yay I remember you, that’s great I’m glad to hear that. Always a pleasure to help!

Well typically most track and field athletes will train 5-6 times per week, so I’m glad to hear that you are planning on training more than twice per week. Evidently, if you are considering moving forward in the track and field world biweekly training wouldn’t be sufficient because you need to build and maintain strength, and in order to do so you need to train more than twice per week (in my opinion). High levels of relative strength are necessary in many sports for world-class success. The same rules apply for recreational athletes or guys who just want to look good naked. With the exception of a handful of pure strength sports, a leaner body will perform better and faster!

The fact that your training only starts in September is a great thing because it will give you plenty of time to build muscles and develop your strength, stamina and endurance; these are all very important aspects when it comes to sprinting.


Sprinters focus A LOT on strength and this is why they are some of the leanest and strongest athletes on the planet. These athletes are the total package of strength, power, speed and explosiveness wrapped up into a lean mean running machine. They possess the perfect storm of fast­ twitch dominance, exceptional reaction time, great work capacity, and a favorable endocrine profile. Physically, they look pretty damn good too. Now you may suspect that a sprinter’s physical characteristics are all a product of awesome genetics, but that’s only one aspect of the resultant physical outcome. Yes, a certain body type is preferential for success in sprinting, but training, lifestyle, and diet all have a big impact on the expression of physical qualities. To understand my point, just attend a collegiate level track meet and you’ll note that certain track events develop specific physical characteristics in their participants. 

For example, if you look around a track and field event sometime and you’ll notice the relationship between sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters also have damn impressive bodies! Even the guy or girl who places dead last in the 200 or 400m sprint will still typically have well developed glutes, hamstrings, and fairly low body fat levels. Even though they may not have what it takes to win even a Junior College track meet, their body resembles that of a world­ class athlete. But what does it really take to look like these athletes? I attribute this to the training.

First and foremost, you will have to focus more on APPEARANCE than weight loss! Building muscles means than you will eventually put on weight! I feel if you focus on the numbers it can add a sense of unnecessary stress, especially if you’re working hard. Before you start freaking out about putting on weight let’s take a look at the wonders muscle building does to your body.

FOCUS ON APPEARANCE NOT THE NUMBERS!

BUILDING MUSCLE AND BURNING FAT SIMULTANEOUSLY: IS IT POSSIBLE?

If I remember well one of your concerns when your first inboxed was in regards to fat loss. 

I didn’t really touch on that matter previously when I replied to you, so I will take the time in this post to touch on that aspect. You’re probably looking at these pictures and thinking “well most of these girls were already thin to begging with, what if I want to build muscles, but lose fat at the same time?”

Can I build muscles while trying to lose fat? Yes, but before touching on that I want us to pause and analyze the terminology I’ve used, notice how I mentioned  “fat loss” instead of “weight loss”.  Why? I always feel the need to mention the difference between losing weight and losing fat when I write posts like this because the “weight loss” mindset is so prevalent in our culture. In short, I don’t want you to lose weight, I want you to shred fat!

This distinction is really important because the wrong types of exercise cause you to lose weight (which often means muscle) instead of just fat.
Here’s an abstract from a post I’ve written: 

People often say they want to lose weight. This is sort of a dumb statement, because “weight” can be a few different things. For example… water, glycogen, muscle or fat. Hell, you can cut off a leg and you’ll lose “weight” just fine. In reality however, what most of us want to lose is fat, NOT muscle.

What’s the difference between weight loss & fat loss? People seem to use both terms interchangeably. After reading hopefully you’ll understand the difference between weight loss & fat loss, but also which one you should aim for and how.

Weight Loss vs. Fat Loss.  What’s the difference? Let’s start by defining weight loss & fat loss so you know what I mean here. If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighting yourself. Remember above I mentioned you will need to focus on your appearance rather than the numbers!

2 people with similar height can weigh the same, but look completely different because one has lower body fat than the other. Check the picture below for an example. The more muscle your body caries the slimmer you appear to be.

That being said, let’s answer our main question (can one build muscles and lose fat simultaneously?). As I mentioned earlier yes! However, here’s the dilemma; every time you are trying the lose fat you can lose your pretty hard-earned lean muscle mass while only trying to lose your ugly body fat! The body will always try to preserve as much fat as it can; the body for some reason like to hold onto fat, so it will burn anything it can as fuel before burning fat. You do not want to lose muscle - the goal when losing fat is to preserve as much muscle as possible. Many people lose muscle when they lose fat. This is not desirable because it spells havoc in the long term. Even though you can achieve very quick weight loss this way, it comes at a tremendous cost. Losing muscles slows down your metabolism so it’s inevitable that you will gain back the weight very quickly, usually accompanied by a few pounds of fat you didn’t have before you lost weight.

The body doesn’t really give a crap about what you want. It just knows that in order for it to survive and function under the current conditions, it will need to pull stored energy from somewhere. And that can mean fat, muscle or a combination of both.

Here are a few tips I consider to be the best ways to lose fat WITHOUT losing muscle; I’ll try to keep it short…

  1. Avoid Excessive Amounts Of Cardio (LISS)

The most pervasive myth when it comes to losing fat is that “cardio” is the number one fat burner. That’s a belief that’s leading a bunch of people to failure and poorer health.

When I use the term cardio, I’m talking about any routine or program that puts you in the “target heart rate zone” for extended periods of time (typically 30 minutes or longer). This could be running, Tae Bo, certain P90X workouts, ellipticals, Jillian Michaels, and the list goes on and on.

I’m not going to spend this post tearing down cardio, though. Instead, I’m going to tell you what kind of exercise actually shreds fat and helps you sculpt your body so you can focus all of your time and energy there rather than on something that’s counterproductive to your goals.

Now when I’m talking about cardio it is important to differentiate between two types of cardio:

1) HITT: HIIT stands for High intensity interval training, which consists of short sprint intervals coupled with low­ moderate intensity work. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.

  • Studies have shown that HIIT can be effective for both sprinters and endurance athletes and it can be incorporated into just about any training protocol whether it be weight training, sprinting, rowing, climbing, or sport specific workouts.
  • The key is to pick exercises that use the majority of muscle groups. Using HIIT for isolation exercises will be ineffective. However, using them for full body exercises like sprinting, squats, deadlifts, and plyometrics will really kick your fat loss into high gear.

2) LISS: LISS stands for Low intensity steady state cardio, which consists of purely low ­moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation.

Having said that, let’s solve the debate on low intensity (duration) vs. high intensity workouts (intensity). There are many conflicting statement about how long and how hard you need to exercise in order to lose fat. In my opinion, unless you are obese I wouldn’t recommend overdoing extended cardio sessions (LISS) all the time. Why?

  • Well first of all, in my personal opinion individuals that should perform extended period of low intensity cardio such as jogging are obese individuals, athletes such as distance runners, triathletes, or someone needing to lose muscle tissue. Yes, you read right, unless your goal is to have LESS lean muscle mass, the hamster wheel approach to energy system work is not for you.

  • Second of all, because the body is very adaptive. We tend to see a lot of people doing hours and hours a week of LISS and according to calculations they should be losing pounds, but they can’t lose anything because your metabolism adjusts to low intensity exercise. It just doesn’t cut it because it’s just a calorie burn at that time, not 24-hour energy expenditure. If you do LISS all the time, you’re basically trading calories in and calories out and you can cut these same calories through diet and still get the same effects.

Steady state cardio may encourage fat loss in the beginning, but your body will quickly adapt to that training intensity and create a new set point. Once this occurs, fat loss will slow, muscle loss will be encouraged, and other negative side effects like increased hunger and systemic inflammation (even injury) begin to occur. 

Ex: You burn 200 calories over 30 min of LISS, you can cut out 200 calories through carbs or fat and get the same effect as opposed to getting a 24 hour energy expenditure through HIIT cardio. 

  • Third of all, because your hormones and mitochondria love intensity 
  • And lastly

Now, I’m not saying that low intensity workouts are bad. Low intensity exercises are beneficial for warming up and cooling down, before and after high intensity phases. Many people have legitimate orthopaedic, cardiac, and even psychological reasons to avoid HIIT, so LISS is their only option. Besides, low intensity exercises are also good for the elderly, anyone recovering from an illness or injury, someone who is significantly overweight and out of shape, or someone who is just beginning to workout.

An excellent approach to your training is to mix intensities. Sometimes you go easy and long, and other times you go hard and fast. I’m a big believer in doing both HIIT and LISS combined. I feel they both should be incorporated into your routines since each have specifically different effects. Here are the following reasons why:

  • You can’t do HIIT 5­6 days a week because eventually it will have a negative impact on your weight training and interfere with growth
  • HIIT could be dangerous if not used right and could lead to injury
  • HIIT and LISS on either a combined, cyclical, or rotational basis seems to be the best formula in my opinion

The Bottom Line
Do the type of cardio that you have a personal preference for. Whichever one fires you up the most because you’ll most likely work harder at it. HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things (except for obese individuals) and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint (meaning only to burn calories & not make changes to your metabolism). My intentions weren’t to favor one form of cardio and bash the other, even though it sounded like that. My intent was to educate and notify you that times have changed and science is proving some good stuff with HIIT cardio. But at the end of the day it’s up to you on what kind of cardio suits you best.

Hopefully, after reading this you should have a really good idea of what kind of cardio is right for you and how to effectively use it.

        2. Maintain Strength/Intensity/Weight On The Bar

The single most important training requirement for anyone who wants to lose fat without losing muscle is maintaining your current levels of strength. When on a fat loss diet, just maintaining your current levels of strength (aka intensity, aka the weight on the bar) is what now signals your body to maintain muscle. If that signal goes away, your body’s need to keep your pretty muscle tissue around goes away right along with it. Weight training obviously needs to be kept around as it provides the primary signal that tells your body to maintain muscle and only burn body fat.

That’s why the insanely stupid myth of lifting heavier weights to build muscle but then lifting lighter weights (for higher reps) when you want to lose fat, get lean and get toned is the absolute WORST thing you could possibly believe when you’re trying to avoid losing muscle. In reality, you lift heavy weight to build muscle, and then lift that same heavy weight if you want to actually maintain that muscle. If you start purposely lifting lighter weights while in a caloric deficit, your body essentially thinks: “Hmmm, it looks like we only need to lift lighter weights now. I guess all of that muscle I built for the purpose of being able to lift heavy weight is no longer needed. Time to start burning it for energy instead of body fat! YOU DON’T WANNA BURN MUSCLE YOU WANNA BURN FAT! Maintaining the amount of weight you currently lift on every exercise is the key weight-training requirement for losing fat WITHOUT losing muscle.

Muscle Gains & Fat Loss. You’ll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you’re not making progress: your body-weight doesn’t change. Track your body fat using a fat caliper and you’ll see your body fat is going down.

While weight training obviously still needs to be kept around as it provides the primary signal that tells the body to maintain muscle and only burn body fat, cardio on the other hand is completely optional. Cardio without strength training & diet is useless. If you are not morbidly obese excess cardio will burn muscle, not fat.

Now that we have discussed cardio and weight lifting, let’s answer your main question regarding sprint workouts. There are various sprint routines that can be found on the net, but since you asked me about my recommendations I’ll share some of my favourite sprint workouts.

During the indoor collegiate track season I stick to the drills we do during practice. Evidently, when I’m not having practice or during the off-season I have my own routine. When it comes to my personal routine I would say that it is a mix of everything; all the knowledge I’ve acquired over the years. I try to incorporate different exercises; I like exercises that target the whole body – reason why I love sprinting.

As I’ve mentioned above it is impossible to do HIIT 7 days a week because it will have a negative impact on your weight training and interfere with growth — reason why I am a big believer in doing both HIIT and LISS combined. Usually, there will be 3 to 4 where I’ll focus on HIIT exercises such as sprinting and the remaining 3 days I’ll do LISS. 

Some of my favorite HITT exercises include:

  • Sprinting obviously (when I go to the track I like to spent a least an hour) 
  • Hill sprints − Hill sprints are amazing; they’re a pain in the a**, but OMG they give you stunning warriors legs. The steeper the hill is = the better leg workout you’ll get
  • Stair sprints
  • Boxing 

If you are planning on incorporating sprinting to your routine as HIIT workout, always start with a dynamic warm up to prime the nervous system for fast movements.

Now you should be nice and fired up ready to turn it loose on the track. The two track sessions below are devised to target different aspects in a sprinters training—both vital to their competition prep.

  1. TRACK TRAINING SESSION ONE (Conditioning Run)
    8 x 200m, walk back in 2 minutes for rest, target time: 30 seconds or under.
  2. TRACK TRAINING SESSION TWO (Race Modeling Run) 
    250m, 150m x 2; Rest 90 seconds in between reps and 8 minutes between sets.

*If you don’t know what 200m, 150m dash looks like don’t worry— what you can do is sprint half the track and walk/jog the other half this will do the job as well.

Hill Sprints:

Hills sprints, as I mentioned above are a pain the butt, but damn Lord they do wonders to your legs and have the ability to transform your entire body.

Hill sprints are a great way to dramatically increase the caloric expenditure of an activity that already burns a boatload of calories when performed on flat ground. Again, think of hill sprints as a cross between sprinting and weightlifting. This has amazing benefits on body composition!

Because of the inclined surface, you are forced to lean forward as you sprint, which teaches you the proper acceleration mechanics that you would want when sprinting on a flat surface. Hill sprints actually become your sprint coach because you almost can’t help but do it right!

Hills sprints also teach aggressive arm and shoulder action, which is so critical for maximal acceleration. You simply cannot sprint fast up a hill without deliberate arm action. This helps teach the coordination and little-appreciated upper-body drive needed to sprint effectively on a flat surface.

If you cannot find an all-weather running track close to your house hill sprints are great alternatives. I am not gonna lie to you they are brutal, so the first time you run hills I recommend not doing more than 5 sprints at about 75% of your maximum effort. They really are brutal and you don’t want to burn yourself out on the first set. Increase your intensity with every sprint. Add 1-2 sprints per week until you are performing 20 per workout with maximum effort.

WEIGHT/STRENGHT TRAINING

Some of my favourite weight/strength training as a sprinter includes:

  • Squats (all type of squats = sumo, barbell, dumbbell, name them all I LOVE squats)
  • Deadlifts 
  • Lunges
  • Bench Ab V-ups 
  • Calf raises
  • Kneeling DB Front Shoulder Raise
  • Lateral Raises
  • Overhead Dumbbell Shoulder Press
  • Dumbbell Hammer Curls
  • Dumbbell Row

They are so much more, but these are just a few of the weight/strength training I favour.  


NUTRITION/SUPPLEMENTATION

I really wasn’t going to touch on nutrition since this post is already long, but I figured out if you’re going to train like a sprinter might as well know how to eat like one.

Now that you’ve had a taste of what a sprinters training is like, don’t forget that expending that much physically requires you to put double back in to recover. Unlike distance runners whose diets comprise of carb loading for longer periods of running, sprinters lean more towards higher amounts of proteins (perfect when trying to build muscles and lose fat) and fats for the short amounts of explosive strength their events require.

3. Eat Enough Protein
Third tips when trying to lose weight and build muscle eating enough protein! I can’t stress this enough! Protein and BCAAs are life and they will be your best friends!

Protein: As the main source for building muscle, protein is absolutely necessary for your muscle-building strategy. Take in around 1 to 1.5 grams of protein per pound of bodyweight (this equates to 180-270 grams for a 180 pound individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.

BCAAs: Amino acids are the building blocks of protein, and the branched-chain amino acids—leucine, isoleucine, and valine—are the best of the bunch. BCAAs are as close to magic foods as we’ll ever get. They help you recover from hard workouts by reducing the protein breakdown within your muscles; they increase testosterone and growth hormone, your body’s most important fat-fighting and muscle-building hormones; and they have their most profound effect when you’re following law number 1 and cutting calories in order to lose weight.

Fat is emergency storage for your body, so when you get on low calorie diets your body will burn muscle first. The first and best way of preventing this is by getting a sufficient daily protein intake; the single most important dietary requirement for maintaining muscle. It’s not meal timing, or supplements, or the exact size of your caloric deficit, or the quality of the foods you eat.

Nutritionally speaking, losing fat without losing muscle is all about eating enough protein every day. Even in the absence of a proper weight training routine, more of the weight you lose will be body fat rather than muscle mass just as a result of an increased protein intake. So, the first step of any muscle-preserving diet is always getting your ideal amount of protein for the day. What is “ideal?” Well, the good old “1-gram of protein per pound of body weight” recommendation still remains a perfectly fine starting point for most people with this goal in mind. Since your focus is on fat loss I would recommend to consume foods that are low in calories and high in protein such as egg whites, Greek yogurt, chicken breast, tuna, etc.

Some of my favourites supplements include: L-Leucine by Source Naturals and Combat Protein Powder & BCAAs by MusclePharm.

Sprinters diet roughly resemble that;

Fruits and Vegetables  (The darker the better - 30%)

− Raspberries
− Kale
− Yams
− Bananas
− Broccoli
− Pineapple
− Spinach
− Blueberries
− Leeks
− Pomegranite
− Seaweed

Protein Sources and Amounts (1g per pound throughout your day - 60%)
− Chicken Breasts
− Fish (Salmon, Tilapia, Mahi-mahi, Tuna)
− Lean Beaf (Ground chuck, London broil, Flank Steak)

Fats 10%
− Natural Peanut Butter
− Almond Butter
− Oils (Flax seed, Fish oil)

4. Don’t Reduce Calories By TOO Much

Last but not least, one more thing worth mentioning is fuelling. If you train like an athlete you will need to fuel your body like one.

     "Athletes eat and train, they don’t diet and exercise.“

As you must know, in order to lose any amount of body fat, you need to create a caloric deficit. And that means you’re going to need to reduce your calorie intake below maintenance level so stored body fat can be burned for energy instead. However, you should NEVER starve yourself or skip meal, never.

As I mentioned previously in one of my post I do not believe in [die]ting. I disagree with the whole concept of counting calories and drastic calories reduction. I believe that athletes are warriors and we should feed ourselves like warriors.

Here’s an excerpt from one of my post, which perfectly illustrates my point of view:

When I hear people saying that they don’t eat, skip meals or drastically reduce their calories because they’re trying to lose fat it makes me laugh (deep inside) because not eating or eating too little actually slows down the metabolism, so by doing this people are sabotaging their weight loss efforts; slow metabolism = NO weight loss! The body thinks it’s starving, so it will go on the “survival” mode which means it will literally slow down its calorie-burning capacity in order to “survive”.  

In other words, by not eating the body will senses that it is in “trouble”, so it will try to conserve the few amount of energy it has left as much as possible, which will result in a slower metabolism! Fat is emergency storage for your body. Your body will burn muscle first if you get on low calorie diets, so the body is going to use muscles as fuel, yes muscles, so not only the metabolism will slow down, but the body will also lose some precious muscles.

So… Moral of the story, you don’t have to eat less - you just have to eat BETTER!! In the above picture you can clearly see the sticking difference between 1575 calories of “junk” foods and healthy foods. 

THE END

I wanted to include an example of my workout routine, but as you can see that is quite a long post already 😂… I went a bit overboard, but I wanted this post to be as informative as it could be. Anyways, I hope it answered your questions.

xoxo

Stephiie M 💪

SOURCES AND HELPFUL LINKS/ARTICLES

Here’s a few articles I thought you might find interesting:

FOR MORE PROGRESS PICS 💪

anonymous asked:

Hi I love your art! Do you have maybe some tips on anatomy for someone who is bad at it and at poses?

Sorry for the delayed reply,

I saw your question right when I was about to stream and forgot to answer it the other day. My biggest tips on anatomy are that you should learn from multiple sources and try a verity of techniques to discover what fits best. Start with basic forms and gesture drawings of single parts of the body, then every now and then try to draw the full body as just an exercise.

Keep reading

Full Body Fitness Bodyweight Workout!

It’s Never-Miss-A-Monday-Workout.

Do the exercises below for the prescribed number of reps or hold count:

  • Burpees - 10 reps
  • Push-ups with Rotation - 10 reps

Rest 30 seconds

  • Sumo Squat Jumps - 30 reps
  • Tricep Dips with straight legs - 20 reps

Rest 30 seconds

  • Forearm Plank - 1 minute
  • Alternating Lunges - 20 reps

Rest 1 minute.

Repeat the entire circuit 2 - 3x for a heart pumping workout.

Reblog to share.

Follow my blog for more bodyweight workouts like this one.