resistance training

Step Train Your Activism: Day 1

This is the first of seven daily posts designed to take you through the steps of our 7-day “Step Train Your Activism” plan, designed to help you work your way up to getting involved in the resistance. By the end, you’ll be calling or writing to your representatives, or even attending an event – but don’t worry, we will get you there in a manageable way. Please follow us to join in! We’d love to hear from you about how it’s going, either in comments, or reblogs, or in the tag “steptrainyouractivism.”

DAY 1: FIND A FRIEND.

Find a friend (or small group of friends!) to step-train with you. A local friend is great, because they can split the local research with you, and go with you to events. An online friend is also great! You can talk about your progress, provide accountability, swap ideas, and cheer each other on.

If you’re worried that none of your friends will join you, don’t worry – we will help you connect with someone. Here’s how:

1) reblog this post and say that you’re looking for a step-training buddy (or check the notes to find someone else who has.)

2) make your own post using the “steptrainyouractivism” tag (or check for posts in that tag.)

3) drop us an ask, telling us your state and congressional district, and we will do our best to connect you to somebody else nearby. (No promises, though – we have no idea how many people will do this, or where they will be based.) We will accept responses until 3pm EST on Saturday, May 27th. 

…And if you and your step-training friends want to pledge to give one another little rewards (ficlets, Starbucks gift cards, goofy certificates) when you complete the week… well, it’s certainly not required, but if you do it, we’d love to hear about it!

Join in – follow us here.

thanagler  asked:

In what ways do you benefit from pause reps and incresing time under load?

Utilizing paused repetitions prevents you from using elastic energy on the concentric phase of a lift. As such, it is substantially more difficult. This is a great way to build strength in weak positions in the big lifts and accessory work alike.

Regarding time under tension, some research has found it to be effectively irrelevant. What I mean by this is, let’s say that you’re doing 15 repetitions of biceps curls, and that takes approximately 20 seconds. Now, if you were to only do 8 repetitions, but in the same amount of time, the research indicates that hypertrophy may be the same.

To quote Brad Schoenfeld:

“We recruited 17 resistance-trained men and randomized them to perform either a bodybuilding-type (3 sets of 10 reps) or powerlifting-type (7 sets of 3 reps) routine. The per-set TUT for the bodybuilding-type routine was about 30-40 seconds while that of the powerlifting routine was around 9-12 seconds. Training was carried out 3 days a week for 8 weeks. The results? Both groups saw almost identical increases in muscle growth! A key point here is that we equated volume-load between groups and therefore total TUT for each exercise was roughly equal across conditions.”

Suffice it to say that there are multiple ways to skin a cat.

My tips for workout motivation!

So, you want to work out. But, oh no! You’re feeling a little unmotivated? You don’t know where to start? It isn’t always helpful to hear “just do it,” even if it’s a little bit true. There are times where we all feel unmotivated and that’s why we need to be dedicated, let out a deep sigh, and just do it.

It’s more mental than physical. Now, I know what you’re thinking. I know exactly what you’re thinking.

“–Crap.”

How do we become dedicated? It can take weeks to months for a habit to solidify so how do we break down a few of these mental barriers to even get there in the first place?

You don’t need a gym: A lot of people get stuck on “where” before “how” and there are a number of reasons why a gym membership is actually an inconvenience or out of budget for many individuals. There are also people who find the gym absolutely boring. That’s fine! Our bodies already come equipped with cardiovascular machinery and can be used as a resistance tool. Our own homes, parks, and backyards are perfect places to workout and with the addition of a few small, affordable tools you can even up to ante without ever setting foot inside a gym.

Small steps before big leaps: If you’ve never worked out before or simply need to get more active in general; then don’t worry too much with whipping your ass into a protoplasmic pile of goo quite yet. We’re all beginners at some point in time, and you need to let yourself be a beginner. The risk of injury is high for a beginner and that’s the biggest mood killer of them all. Don’t pop in a “Maximum Hardcore Power Shred 9000X²” DVD and expect to come out of that experience with a positive outlook on the days and weeks to come. You probably have some idea of where your fitness level is at, so be generous and be forgiving. For some people, fitness starts simply at taking more stairs and walking longer distances around town and that’s absolutely great.

Write out a plan for the day: At night, I often write in my phone’s little “sticky note” application what I want to do at the gym tomorrow morning and what weight, sets, and reps I may want to attempt them at. Not only will it help you zone in and focus on the task, but you’ll be thinking about your workout in advance as well. Having a plan will reduce the number of “unknown variables” so you can just get started and stop second guessing yourself, a life-saver for the anxious. 

Set out your workout clothes and supplies the night before: No matter when you’re planning to workout, just be ready well in advance. Don’t get stuck in a situation where you’re frantically trying to slap things together, getting stressed out, and only to discover your shorts are dirty and your water bottle has mysteriously been stolen by gremlins.

Try a different time of day if you’re stumbling with your current one: This one is dependant a lot on personality and the mercy of your schedule and home life. Understandably, some people have less flexibility so it’s not always possible to switch time slots around. This was personally my biggest game changer, though. I used to workout in the evening but by the end of a day my “introvert battery” was clocked and more times than not I said, “it’s blanket time.” Morning is my favorite time of day and I’m fresh when I wake up, so I started going in the morning. It sounds obvious but it honestly was the best thing I ever did.

Find an exercise that genuinely excites you: The best workout is one that is fun for you to do, not the one that burns the most calories. Don’t waste too much time on running if you’d rather have your toenails ripped out with a pair of rusty pliers. There are a million ways to get a workout, so shop around!

Switch it up and be open to trying something new: Having a game plan in place certainly is a pillar of success, but a good dose of spontaneity can give you that twinge of excitement you’re looking for and even introduce you to new workouts you never guessed you’d like. Personally, I’d love to try a Zumba class sometime!

Try a podcast or audiobook instead of music: Only continue your playthrough a little before a workout, while working out, and a little after a workout. If you’re getting somewhere juicy, guess what? Gotta workout.

Do something if you’re not up for everything: Making a good habit and becoming dedicated isn’t about having all cylinders firing at max 24/7. That is the key difference between motivation and dedication. If you don’t feel like challenging your personal records today, that’s fine. Pick a comfortable intensity, pick a nice small chunk of time. Also, going for a walk is an absolutely marvelous workout. It counts. It all counts.  Feeling like a shut in today? Keep a jump rope and a yoga mat around. Build a list of Youtube videos you could do on that rainy day. Get some bodyweight routines in or jog in place a little. If you’re sore, just stretch. Doing a little bit of anything will uphold your habit and your dedication. Some days we achieve, other days we survive. 

Sometimes rest days are announced, not planned: If you’ve been getting into the swing of things but wake up feeling sick, exhausted, or have unexplained pain take the rest if you really think you need it. You’re not “skipping the gym,” if you seriously need the rest. Try as we might to have a super tight plan, sometimes we have unexpected issues. Rest is also necessary.

@unfcking Ask and you shall receive! I hope you find something helpful here.

Step Train Your Activism: A 7-Day Plan

We’re living in pretty dire times, friends. It’s more important than ever to push back against our country’s slide toward authoritarian kleptocracy… but if you’re someone who struggles to make a phone call or show up to a protest, showing up to be heard hasn’t gotten easier. If anything, the endless tide of bad news might be making it harder.

We’re here to help.

Today we are rolling out a plan called “Step Train Your Activism.” (You can also think of them as couch-to-call, or mattress-to-march, depending on your personal end goal for activism.) The plan is designed to help you take small, manageable, concrete steps toward being ready and able to stand up for your beliefs, your neighbors, and the best version of what the US can be.

Below is a condensed version of the 7 day plan. You can go through this plan by yourself, or with a couple of friends, any time you want… but if you want support and structure, we encourage you to follow the blog and join us! We will begin on Saturday, May 27th by posting a more in-depth version of the Day 1 step, and will continue posting through the week. (If you’re considering attending the March for Truth on June 3rd, or trying to attend a recess meeting with your congressperson or senator toward the end of next week, the plan is more or less perfectly timed to help you get ready to do that.)

And – because it doesn’t help anything or anyone if you burn yourself out by over-committing, or by overdosing on news – at the end of these seven days, we will also be sharing a “7 day maintenance plan,” which offers you a weekly circuit (including rest days!) for staying politically engaged while also staying sane.

Everything we suggest here will be easier if you can find a friend to do it with you! It can either be a local friend or somebody you know online. A local friend will be able to split the research with you, and maybe even attend events with you… but an online friend is great too! You’ll be able to go through the steps together, and share strategies, and cheer each other on.

If you want a friend to go through the steps with you but don’t know anyone, we have a few suggestions:

1. Use the notes on this post to find somebody!  We encourage you to reblog or reply to this post and let other people know that you’re interested.

2. Make your own post, and use the tag “steptrainyouractivism”

3. If you want to find someone local through tumblr, send us an ask with your state and congressional district by 3pm EST on Saturday, May 27th. We will get back to you by the evening and let you know if anyone else near you has contacted us.

STEP TRAIN YOUR ACTIVISM: Couch-to-call or mattress-to-march plan

DAY 1. Find a friend to do it with you. IRL or online, local or otherwise.

DAY 2. Motivation. Why are you doing this? Write down which issues are most important to you and why.

DAY 3. Find out information about your representatives. Look up your state and national senators and representatives, and more local politics (mayor, etc.). Their websites will usually provide a summary of their views and platforms.

DAY 4. Connect to organizations. Find some local groups that share your views and priorities, and sign up for their newsletters or updates.

DAY 5. Set your goal. Pick a representative you are going to call about a specific issue, or find an event and pledge to go.

DAY 6. Prep to accomplish your goal from Day 5. Write a script for your call, or plan the logistics of going to the event. Rehearse mentally.

DAY 7. DO IT! Go do the thing you wanted to do! Make a call to your rep, or attend the event.


We’re excited to get started. We hope you are too!

2 Day Body Sculpt Workout For Women

This is a beginners routine for women who want to blast fat and tone up 🔥 simply alternate the days for an all over body sculpting workout 🍑

Day 1 (Legs and Cardio)

Barbell/Smith machine sqauts 4x12

Straight leg deadlifts/good mornings 3x12

Hip thrusters 3x12

Leg extensions 3x15

Calf Raises 2x20

20 mins on bike

Day 2 (Upper Body and Cardio)

Press ups 3x as many as you can do

Cable row/bent over Barbell row 3x12

Seated dumbell shoulder press 3x 12

Barbell curls 2x15

Cable tricep extensions 2x 15

Crunches 2x as many as you can do

20 mins crosstrainer

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

Workout Log 3-29-17

Good morning, Good Lookin’! I stuck to my word and did abs this morning. I usually do my cardio sessions on Wednesday, but after clocking out at 25,000 steps yesterday I decided it best to lay those suckers up and recuperate them. Y’know, this is pretty nice for me because I can sometimes be so stringent with schedules and routine to point of irritation if I change a single thing. The skill of organization has an ugly side! 

Running in place and jump roping (warm up)
Core Stabilizers w/ dumbbell: 15 lbs 3 x 12
Standing Side Bend w/ dumbbells: 15 lbs 3 x 12
Plank: 60s x 2
Side Plank: 30s each side x 2
Russian Twist: w/ 5 lb medicine ball 45 s x 3
Leg Lifts: 3 x 12
Heel Touches: 60 s x 3
Bicycle Kicks: 45 s x 3
Knee Tuck Crunches: 45 s x 3  

Playlist Picks: Google Music was behaving a little bit better this morning, but only a little bit. Did they put out a borked update or something? When I hit shuffle, it really wouldn’t shuffle. It would just go to a random point in the list and play in a linear fashion. So, I had to keep hitting shuffle. Anyway, I choose NOFX “Franco Un-American and Flobots “Combat.”

It’s nice again outside, so I forsee another walk. Uhm, so we’ll see how this whole “rest your legs” thing works. It probably won’t. 

In light of the great Nazi punching meme going around right now, I want to remind everyone that the people who were filmed socking Richard Spencer were members of AntiFa or another organization aligned with AntiFa. They were dressed the way they were to obscure their identity and were trained, prepared, etc. to risk and face arrest, pepper spray, violent police force etc. They weren’t just any random person. 

We all should want to rearrange a Nazi face but please remember that AntiFa resistance is trained to take these actions while protecting themselves and others from law enforcement. The best thing many of us can do is to support and assist these people: by not identifying them, by not implicating them, by covering their movements and not putting ourselves or others at-risk while they are working.

Punch a Nazi today, but recognize that AntiFa and aligned organizations might fight for everybody but they don’t go into these situations as everypeople. A clear understanding of their actions, goals, and the risks of their work is paramount to their safety and success.

youtube

Some great sqaut variations for women looking to mix up there leg routine and build some 🔥 legs and 🍑

Workout Log 3-14-17

Happy Pi Day! It was one of those mornings where I just didn’t want to leave the gym. Boyfriend’s working from home today so there wasn’t any epic rush back home. The Workweek Hustle I’m in right now is running pretty competitive, so that’s actually motivating me a bit, mwahaha! 

Today was an upper body routine with plenty of running thrown in for good measure. With the dumbbells (15-20 lbs) I did bicep curls, hammer curls, triceps extension, front raises, and lateral side raises. Machines (35-65 lbs) were chest press, overhead press, fly/rear delt, lateral pull down, low row, triceps press. Bodyweight exercises were 67 of my 100 push ups and three sets of 12 triceps dips. Treadmill for warmup, cooldown, and warm cardio fuzzies.

Playlist Picks are Cheap Trick’s “Dream Police” and The Cranberries’ “This is the Day.”

Bring it on, Workweek Hustle Group! 

What I learnt after losing 20kg in 3 months

1. It always starts on a high note but the key thing is to keep it going.

You see someone losing a lot of weight and suddenly you are so inspired and pumped to reach your ideal weight, or you realise that you have put on a significant amount of weight and decide to crash diet. It could even be for an upcoming important event. Usually this inspiration will last for a week or two, after which you start to give yourself a little more allowance, this is where most people fall back to where they were. It happened to me countless times.

You have to want it bad enough.

2. You have to be consistent.

Losing weight is hard af, but the important thing is to be consistent. This is what I did:

- take weekly progress photos (whenever I see how my body changes week by week I’m motivated to push on)

- weigh in weekly (I know how easy it is to be obsessed with the scale)

- follow inspiring people (this helps you more than you think)

- whenever I feel lazy to work out, which happens almost every single day, I tell myself this: ‘if you get out there and do what you have to for 30mins, you are one step closer to your goal. If not, the time will pass anyway even if you’re scrolling through Facebook.’

3. Workout

I started with swimming because it was the easiest. You don’t sweat as much, it’s easy on your knees, and it burns a shit load of calories.

After some time, I switched over from swimming to cycling HIIT on my stationary bike. After which I started doing blogilates’s PIIT28, and started hitting the gym after that.

What I’m trying to say is, change up your activities once in a while! Add some variation to your workout by keeping things interesting and you will look forward to it.

My best friend got me out of my comfort zone. I have been so unfit all my life that I wasn’t able to complete even a 2.4km jog. She dragged me along for a run and I fell in love with jogging. To be fair it happened about 6 weeks after I started working out.

It doesn’t get easier, you just get better!

You only need 30mins a day to complete your daily workout. Choose one workout, be it jogging or HIIT, and just do it!

No matter how tired I am, I make sure to get my 30mins in. Sometimes I impress myself with my determination.

4. Moral support

You’re committed to your goals and are working hard towards it. We all know it gets lonely sometimes. Motivate a friend to do the same! Motivate each other when things get tough or the scale is not budging. I’m lucky to have my BFF on this journey together with me.

Even for those who discourage you or those who once called you fat, you got to have the fire in you to make a change and prove them wrong!

Do it for yourself, your love ones. I know you can. I have fallen off the wagon many times too. But the lower you fall, the higher you will fly. Believe in yourself. I promise you, once you start believing, everything will fall in place. There will not be success without failure. You will get there sunshine. One day you will shine. You just got to start believing in yourself and start working damn hard towards your goal.

Old saying but pushes me a lot: 
it’s never going to be easy but it’s going to be SO worth it.

5. You didn’t gain it overnight, don’t expect to lose it in a month.

Don’t be demoralised just because people ain’t noticing the changes. Don’t beat yourself up.

I gave myself 6 months to reach my goal weight. 7kg more to go! Yay!

6: Your boobs/butt will shrink, there might be loose skins/ stretchmarks if you lose weight too fast.

What I did for boobs and butt:

Do planks and squats every day. Yes every day. It helps firms your boobs and squats give your flat booty a lift. 

I learnt this the hard way. Losing 50kg in a year 2 years ago definitely tested my skin’s elasticity. I researched ways to reduce the appearance of stretch marks since the only way you eliminate them is through a laser surgery.

Loose skins and stretchmarks are tricky. I tried everything so I can’t pinpoint what worked and what didn’t.  But it reduced the appearance of stretchmarks and my skin doesn’t look too loose either.

What I did:

- Drink lots of water (it really works!)

- Dry brushing

- Body scrubs (if you ask me I would say coffee scrub, I didn’t start selling it for no reason)

- Bio oil

- Clarins body tonic oil

- Weight training/resistance training                        

7. Relationship with food

Many asked me what meal plans do I follow or do I have certain calorie restrictions.

I have to clarify that I’m not going for a hot lean body hence this method might not work for you if you are going for that.

I do not follow any specific meal plans. I did many times in the past and tried countless meal plans including Herbal life, natroslim or even master cleanse diet. I’m not saying that all these doesn’t work, they do. You will see yourself losing weight, but it isn’t sustainable.

I eat whatever I want now but I control the portions strictly. I cut out sugar drinks too. Don’t underestimate the calories you are taking in as well, it could be the reason why you are not seeing results.

Learn to say no when being offered food (who does that?!). It’s not easy to say no to the piece of chocolate your best friend got for you, but it’s even harder burning it off later during your workout. If you didn’t plan to eat it, don’t. Save it for another day.

There are days when I have peanut butter toast in the morning, fish soup for lunch and economic rice without any rice (just the meat and vege side dishes) for dinner.

But there will also be days where I crave fried chicken. I order them without sides and go without sugar drinks.

Sometimes I live on ban mian (Singapore-style noodles with mince pork soup) without finishing the noodles. Or some days I have fruits before going to bed.

I try to keep my calorie intake within 1500. I don’t feel starved at all and I eat whatever I want in moderation. It keeps me content to keep going.

You are what you eat. If you know the food you are craving for is unhealthy, have it in small amounts. We all know what happens when we over indulge. A healthy journey consists of 80% diet and 20% exercise.

Food that will help you in your journey:

- Water, just drink enough water.

- Unsweetened green tea, yes you’ve heard this 2 million times. But it works.

- Fruits: Papayas, Watermelons, Apples, Bananas, Lemons and Kiwis.

- Needless to say lots of vegetables

Try new recipes like cauliflower rice. Or replace potato chips with kale chips.

There won’t be any food to avoid in my list because I genuinely believe in moderation.

8. Curbing cravings

You just had dinner but you are craving for dessert. We all know it’s not acceptable to do it every day.

I’d go for a jog if I were you. The cravings for unhealthy food usually subside after a run. You’ll burn 150 calories with 30 minutes of jogging, but it takes 1 serving of potato chips to gain it back. Is it worth it? You be the judge.

If not I’ll find an alternative like yogurt or fruits to curb the cravings.

The last method is to take off your clothes in front of the mirror and stare at your body. Tell me if you still want that tiramisu after that.

Many times we eat not because we need it but because we want it. A treat is only a treat if you have it once in a while. 

9. Shitty days

Just recently I broke down and cried just because I felt fat. I felt like the ugliest/biggest girl in the world and I just wanted to hide away from the world. There will be days where you feel like shit and nothing you do makes sense to you.

I allowed myself to cry and tell myself that I’m not good enough.

Sometimes we have to embrace our emotions instead of hiding them. Only when we acknowledge what we are feeling, will we be able to fix what’s really broken inside.

After my emotional battle, I pick myself up and continue whatever I was doing. I fixed what was going on inside and stayed focused. People around me saw results. I saw my results. I deserved every single bit of it because I worked hard for it.

Happiness is a choice. You are how you feel about yourself.

Don’t give up on something just because of the time or the difficulty to achieve it. The time will pass anyway. If you don’t work on yourself, who’s going to do it.

I learnt to love myself for every stretchmark, cellulite and scar that’s on me. At the same time, I do my best to be a better version of myself.

10. Take a break If you are tired, not quit.

Lastly, regardless how many times you fail, as long as you get up and try again, you will succeed in the end.

Getting healthy is not a quick fix, it’s a lifestyle. There will be days you feel like eating fast food and not working out. But as long as you get back on your feet the next day, I promise that everything will work out.

Never ever give up on yourself and your body, because you are the only one living in it.

Hope this helps!! Happy 2017! Keep on rocking! :) Let’s embrace 2017 together and achieve whatever you need to acheive!

@motiveweight - submission 

Workout Log 5-6-17

It felt so frickin’ good to go to the gym this morning. The sun came out today after two days of nonstop rain. Even the cat came out of her hiding hole to play in the middle of the living room. It’s like nothing bad even ever happened during the week. 

Taking my own advice, I did an upper body workout today. They’re my absolute favorite. Even though my legs are objectively way stronger there’s just something about bicep curls and chest presses that make me feel way into it and “grr, strong–beefy!”

I also tried out this weird bike-elliptical hybrid for warm up, and eh–hated it. It barely got my heart rate up. Treadmill, please. 

Weird Bike Thing: 15 minutes
Chest Press: 40 lbs 3 x 12
Overhead Press: 30 lbs 3 x 12
Rear Fly: 45 lbs 3 x 12 (+5)
Fly: 55 lbs 3 x 12
Lat Pull Down: 50 lbs 3 x 12
Low Row: 40 lbs 3 x 12
Triceps Dips: 65 lbs 3 x 12
Bicep Curls: 15 lb dumbbells 3 x 12
Hammer Curls: 15 lb dumbbells 3 x 12
Triceps Extension: 20 lb dumbbell (single)  3 x 12 
Front Raise: 15 lb dumbbells 3 x 12
Lateral Side Rise: 15 lb dumbbells 3 x 12
Push Ups: 35

Playlist Picks: It might be a bit too much of a ballad and pretty for some to workout to, but Red Hot Chili Pepper’sHard to Concentrate.” It’s one of those songs that I just got obsessed with one summer so I always keep it on my list. Back in the day when I only had a 4 GB .mp3 player it would play an awful lot. Also, I just love the synthesizers in Lady Gaga’s “Mary Jane,” which I know saying that is like saying you like the water in the ocean. 

A’ight. I can do this.

How To Get Toned

Getting toned is something almost everyone aims for. The problem is many people have misconceptions about how this is done. Let me tell you exactly how to go about getting toned.

DIET - I’ll just cover diet quickly. Basically you have to make sure you are eating healthy foods, and counting your calories and macros. When you are trying to gain muscle you need to be in a caloric surplus (eating more than you burn off), and when you are trying to lose fat you need to be in a caloric deficit (eating less than you burn off). As far as macros go, find out what works best for you and stick to that. For some people it’s high protein, moderate carbs, and moderate fat. For others it’s high fat, low carbs, and moderate protein. For some it’s 0 carb, high fat, and moderate protein. Do what works for you. For protein, try to base your diet around lean meats (chicken, fish, turkey, etc.). For carbohydrates, eat mostly complex carbs (whole grains, brown rice, sweet potato, etc.) with some simple carbs only in the morning and after workouts. For fat, keep the saturated fats to a limited amount, and eliminate trans fat altogether. Focus on unsaturated fats (almonds, olive oil, peanut oil, avocados, etc.)

RESISTANCE TRAINING - When it comes to your workouts, you MUST include resistance training. Do something that breaks down muscle in order to build more muscle. The reason for this is simple: if you do not build muscle or at least maintain muscle when trying to lose weight, you will simply lose fat and muscle and become a smaller version of yourself. Aside from resistance training burning calories and giving you the afterburn effect (burns calories after you have done it), it also gives you muscle and definition. There are people who do not want to work out in fear that they will look “bulky” or “big”. The reality is that it takes a lot of hard work to get big, and it does not happen accidently. What gaining muscle will do is give you a toned, shaped look, and will allow you to burn more calories at rest.

CARDIO - Cardio is not just important for strengthening the heart and making you a healthier person. It is also very important for burning calories. Typically it is much easier to burn more calories doing cardio than with just lifting alone. Obviously burning calories will allow you to eat more and will help you get to a caloric deficit. Cardio is best done in the morning on an empty stomach or after a workout, with low to moderate intensity. When doing high intensity cardio such as high intensity interval training, do it after getting a few meals in so that you can put forth your full effort and not make yourself light headed or sick.

This post was a little bit about both losing weight and getting toned, but the point I am trying to make is that you must do all three of the things I highlighted if you want to look good. Do not neglect resistance training as it is your ticket to getting toned. Likewise, do not skip cardio or let your diet go, as you just won’t lose weight that way, and it will have detrimental effects on your overall health. Do all three of these things and you will reach your fitness goals in no time. Hope this helps!