how to workout

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I did my first run with my new Garmin today.I think I am in love :) 

The HR sensor is so much more responsive than my Gear S3. For example, as I approached a small hill, I made a conscious effort to maintain my cadence and stride and as I watched, my HR went up within seconds of hitting the hill.

It’s like my S3 was “directionally correct” but never really accurate but my Garmin was there with me 100% of the time. I used this to keep my HR in the aerobic (green) or threshold (orange) zones for all my run. 

The result? I ran the same 4.25-mile course as yesterday, but I did it 8 minutes faster!! 

One cool thing I learned after my run is it evaluates how that workout impacts your overall fitness. It told me that 100% of my workout was aerobic and that it was helping me maintain my fitness but not making me any stronger. 

After a week or so, it is supposed to start making recommendations about how I can improve my fitness by mixing in harder / longer run intervals. I can also throw in workout plans from Strava and or Training Peaks. I can’t wait. 

Tomorrow I have a 12 mile run on the schedule. I can’t wait to see how it goes. 

faeron-the-wanderer  asked:

My guy, what's the name of the manga you've been reblogging?

Its called 

DANBERU NAN KIRO MOTERU?

Or in English

How Many Kilos are the Dumbbells You Lift?

I literally found it yesterday All thanks to @jake-everfree 

and its about these 2 girls which eventually turn to 5 

who want to start working out and going to the gym 

so theres Sakura Hibiki the blonde girl and my personal favorite whos basically just trying to lose weight cause she eats like Goku

and  Akemi Souryuuin the Dark Black Haired girl who is OBSESSED with Fitness and has a muscle fetish

And they get a BEAST OF A Personal Trainer named Machio

And he’s Just a Monstrous Intelligent Fitness Training Obsessed with helping them become Great!!

And the Manga goes in detail explaining Exercises.

Now I’m a Personal Trainer myself. I’ve been Certified the last 7 years and graduated college last year 

PS if you wanna hire me for online coaching just email me at jdownsfitness@gmail.com ;)

so I HONESTLY am Impressed with the facts they are spewing out. and THE MANGA IS F*CKIN FUNNY AS HELL! Because sometimes its slice of life fun.

Like a 29 year old teacher who loves to cosplay started working out so she could cosplay better 

and then it can turn into an ACTION BADASS SERIES just because Hibiki has Natural Gifts 

And everyones facial expressions will change to match the mood 

And its HILARIOUS, Its Fun, and just has so many things I appreciate as a Personal Trainer myself I LOVE THIS MANGA AND REAL TALK. Itss giving me 10x the Motivation to do better at fitness than OPM and yes even DBZ did back in the day 

SO GO READ IT NOW! 

https://mangadoom.co/danberu-nan-kiro-moteru/1

Its only 18 chapters right now! So Go Read it and tell me what ya think. Also 

@train-go you should check this out :)

And I can start another poll! 

Like I when I got 1021 people to read the One Punch Man manga way before the anime premiered :) Booyah! Let me see how many we can get! Making a video on this on my channel later ^_^

https://www.youtube.com/user/jaxblade07

youtube

WHY YOU SHOULD MEDITATE (MEDITATE LIKE THE TOONZ)

We’ve seen meditation used many times before. From our favorites who need to regain clarity after losing a battle. 

Prepping themselves for an amazing confrontation or just using to control their emotions in a way that will make them better at anything they want to attain 

but is it accurate. 

Does meditation actually work like it did for Samurai Jack, Piccolo, Aang and Goku or is all Hippie nonsense. 

Today we Talk about Meditating like the Toonz AND HOW YOU CAN START DOING IT EASILY

REBLOGS GREATLY APPRECIATED

youtube

This Manga will inspire you to Workout
more than Dragon Ball Z

NEW VIDEO for those who happen to give a F*ck How Many Kilos are the Dumbbells You Lift? This workout manga is a MUST READ. Of Comedy Training and Action! One Punch Man and DBZ be proud

REBLOGS APPRECIATED

How To Calculate Macros

Calculating your macros is a crucial part of making progress with your body. The macronutrients are proteins, carbohydrates, and fats. Calculating how much you need of each is a huge part of your success. It is simpler than a lot of people think.

PROTEIN - Protein is what the muscle tissue in your body is made of. It also plays a key role in the functioning of many hormones. Without protein you cannot build or even maintain muscle tissue, or even maintain things like collagen in your cartilage. Protein is necessary when trying to gain muscle, lose weight, or just maintain good health. Protein yeilds 4 calories per gram. An easy way to calculate how much of it you need in your diet is to eat a gram per pound of lean body mass. This means you must figure out your body fat percentage, multiply that by your weight, and then subtract that number from your body weight. What is left is your lean body mass in pounds. If you don’t know your body fat percentage, it is okay to estimate. Typically protein should make up about 25-30% of your diet, depending on the individual and what their goals are. To calculate how many grams you need using a percentage, take your total calories and multiply it by .3 or whatever percentage you are using. Then take that number and divide it by 4.

FATS - The reason I put fat next is because they have more function than carbohydrates. Fats are in each cell in your body, and they supply your body with much more energy per gram than carbohydrates (9 calories per gram). Fats also make up many hormones and help to transport nutrients across the body. Many people try low fat diets in fear that eating fat will make them gain fat. This has been proven to be untrue again and again in studies. Because fat is used for so many other things in the body, your body does not just store all of them. Also eating too low of fat could suppress hormones, cause malfunction with the micronutrients in your body, and ultimately will force you to eat more carbohydrates, which can cause fat gain much more easily. Typically fats should make up 25-30% of the diet depending on your goals and body type. To calculate how many grams you need, take your total calories and multiply it by the percentage you are using, then take that number and divide it by 9.

CARBOHYDRATES - Carbs are pretty simple; they are your body’s main energy source. They have other functions, but giving you energy to do everything you do is the main function. Carbohydrates have much more leeway than the other two macros. Carbohydrates can change drastically depending on what your goal is. For example, many bodybuilders eat anywhere from 300-500 carbohydrates when bulking, and then drop them close to 0 when cutting. When you consume carbohydrates they are either stored as glycogen (in the muscles), converted to glucose (in the blood), or stored as fat. When you have more carbohydrates than you need to supply your body with proper energy, it stores the rest as fat. This is why they must be limited when trying to lose weight. This is not to say you must drop your carbs to 0, just don’t overeat them. If you do decide to go 0 carb, just keep in mind that you will most likely experience dizziness, fatigue, and some other abnormal symptoms when you first stop eating them. This is due to your body trying to find a new energy source as you have taken away its main one. When eating 0 carbs, your body will be forced to burn fat through the process of lipolysis, and convert amino acids to glucose through the process of gluconeogenesis. If you do things right and eat enough, you should not lose much muscle. Carbohydrates yield 4 calories per gram. Typically they should make up about 35-50% of the diet. Like I mentioned before this varies drastically depending on your goal and body type. I myself can only get away with about 35% when bulking and I go to 0 when cutting. For others they go up to 60% when bulking and only down to 40% when cutting. To calculate how many grams you need, take your total calories and multiply them by the percentage you want, and divide that number by 4.

Sorry this became such a long post but it is a more complex subject and requires more information. No matter what diet you decide to do, just try to find what works best for you and stick to it. Never starve yourself. You want to eat less than you burn off, but only by about 250-500 calories. This a surefire way to burn muscle. Hope this helps guys, let me know if you have any questions.

The Lazy Girl's Guide to Losing Weight
  1. Always start a meal with a glass of water: You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
  2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
  3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.
  4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you’re not tempted to go back for seconds.
  5. Move more: Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
  6. Don’t drink your calories: It’s a common reason why you’re not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients likecucumber, lemon, or mint in order to save on important calories.
  7. Don’t go hungry too long: A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
  8. Snack on high-protein, high-fiber foods: When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these150-calorie snacks will surely hit the spot.
  9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
  10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.

Source

Fitness tip #12

If you are trying to build muscle don’t fear carbs!

To build muscle you need to gain a little fat, but of course you want to do this by eating healthy foods!

Your body needs enough fat to use as fuel if it doesn’t have any it will start using your muscle as fuel and you won’t see any results.

Try adding healthy carbs to your pre and post workout meal!

Healthy carbs include: 👉 Vegetables 👉 Potatoes 👉 Nuts 👉 Beans 👉 Whole grains

korn-senpai  asked:

The characters using pick up lines :)

Mikasa: Kissing burns 5 calories a minute. How about a workout?
Reiner: Do you have a sunburn, or are you always this hot?
Bertholdt: Can I borrow a kiss? I promise I’ll give it back.
Annie: Do I know you? Cause you look a lot like my next girlfriend.
Eren: I’ve got skittles in my mouth, wanna taste the rainbow?
Jean: Your hand looks heavy. Let me hold it for you.
Marco: No wonder the sky is grey today, all the blue is in your eyes.
Sasha: You’re so beautiful you made me forget my pick up line.
Connie: Are you Google? Because I’ve just found what I’ve been searching for.
Historia: Are you a parking ticket? Because you’ve got FINE written all over you.
Armin: I was so enchanted by your beauty that I ran into that wall over there. So I am going to need your name and number for insurance purposes.
Ymir: Do you believe in love at first sight, or should I walk by again?
Levi: Crap. Something is wrong with my cell phone. {Oh Really. What is that?} Its just that…your numbers not in it.
Hanji: Know what’s on the menu? Me-n-u.
Erwin: You may fall from the sky, you may fall from a tree, but the best way to fall… is in love with me.
Nanaba: It’s a good thing I wore my gloves today; otherwise, you’d be too hot to handle.
Mike: I’ll be Burger King and you be McDonald’s. I’ll have it my way, and you’ll be lovin’ it.
Moblit: What are you doing for the rest of your life? Because I want to spend it with you.