US High School Football Presented by BBcom Featuring: Hoover upsets No. 4 Thompson 24-21 in Game of the Year in Alabama

 Highlights of Hoover's (AL) 24-21 upset win over No. 4 Thompson (Alabaster, AL). The win for the Bucs snapped the Warriors 27-game winning streak.

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Get Bigger and Stronger with This Teen Bodybuilding Plan

Begin your workout journey on the right foot. This plan will teach younger lifters how to lift weights and build quality muscle.

Roger Lockridge

Many bodybuilding greats started training in their younger years. Somewhere out there right now is a teenager who wants to achieve greatness, too. Fortunately, a teen workout doesn't have to be complicated. This workout routine will be a safe and successful method to be introduced to the weight room. It will challenge your ability to stabilize free weights, help you learn how to feel the muscles working, and achieve your muscle-building goals.

Push, Pull, Legs: Simple Yet Effective

Yes, this is a very basic system. Making it less complicated could make it more likely that you will keep going. Even though this appears simple, it can still prove challenging with sufficient weight. It's important to give consistent effort to each session in order to achieve the greatest success.

There are two hard rules to this program:

1. When form is compromised, you're done with the set.
2. Rest for 48-72 hours between workouts.

Everyone's schedule is different, so Monday/Wednesday/Friday may not be possible. Create the schedule that best suits you so long as you have those 48-72 hours to recover. Check out our exercise database for form tips if you don't know how to do these movements already.

Find Your New Flex

With a broad library of workout plans to choose from created by fitness celebrities from around the world, you'll find exactly the program you need to build your body.

Push Day

This workout focuses primarily on the chest, shoulders, and triceps. The version of the bench press that is included is the incline press. This will shift the focus more to the upper pecs. It is also somewhat safer should you get stuck. That said, don't lift without a spotter.

The front delts of the shoulders will be stimulated with the chest work. So the focus of the shoulders will be on the side delts, which are very important for stability as well as making your upper body appear wider. Next, the triceps work will follow the shoulder exercises. There is also an exercise for abs at the end. Rest for 90 seconds between sets for this workout, as well as the others.

Push Day

1

Barbell Incline Press

3 sets, 8-12 reps (rest 90 sec.)

2

Dumbbell Floor Chest Fly

3 sets, 8-12 reps (rest 90 sec.)

3

Seated Dumbbell Side Raise

3 sets, 8-12 reps (rest 90 sec.)

4

Triceps Extension

3 sets, 8-12 reps (rest 90 sec.)

5

Push-up

3 sets, 20 reps (rest 90 sec.)

6

Lying Leg Raise

3 sets, 15 reps (rest 90 sec.)

Pull Day

This workout will shift the focus to the pulling muscles in the upper body—the upper back, lats, rear delts, and biceps. This one starts with pull-ups because every beginner should learn to love this exercise. If an assistant is needed, or a band can be looped around the bar, feel free. Just get used to doing them. Your strength will improve dramatically by doing this.

The next two movements focus on the lats specifically because the rest of the upper back was stimulated by the pull-ups. Face pulls are great to target the rear delts of the shoulders. Next, it's time to get that arm pump on with standing cable curls. Last but not least, another ab exercise wraps it up.

Pull Day

1

Pull-up

3 sets, 8-12 reps (rest 90 sec.)

2

Machine seated row

3 sets, 8-12 reps (rest 90 sec.)

3

Stiff-Arm Push-Down

3 sets, 8-12 reps (rest 90 sec.)

4

Standing face pull

3 sets, 8-12 reps (rest 90 sec.)

5

Standing Biceps Cable Curl

3 sets, 20 reps (rest 90 sec.)

6

Sit-Up Reach

3 sets, 15 reps (rest 90 sec.)

Legs

Many leg workouts start with squats and quadriceps work. This one will actually focus on the hamstrings and glutes first. The posterior chain is important, and it should be given proper attention when you're fresh. The stiff-legged deadlifts should be performed on a Smith machine or with dumbbells until you get the form down correctly. Then you can move on to a barbell version. After that, go into lunges with either dumbbells or a weighted vest. Now it is time to squat. You won't be able to use as much weight as you would in the beginning. That's the point. Focus on form and depth with these. If your hips are not parallel with your knees, then it doesn't count.

The leg press and seated calf raise are simple and safe options because there is less risk of injury on these machines. Just don't push yourself too hard by tossing on plate after plate. Finally, the dumbbell V-sit cross jab is a unique way to train the obliques.

Leg Day

1

Dumbbell Romanian Deadlift

3 sets, 8-12 reps (rest 90 sec.)

2

Dumbbell walking lunge-

3 sets, 16-24 reps (alternating, 8-12 reps per leg, rest 90 sec.)

3

Barbell back squat

3 sets, 8-12 reps (rest 90 sec.)

4

Leg Press

3 sets, 8-12 reps (rest 90 sec.)

5

Seated Calf Raise

3 sets, 20 reps (rest 90 sec.)

6

Dumbbell V-Sit Cross Jab

3 sets, 15 reps (rest 90 sec.)

ABOUT THE AUTHOR

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

View all articles by this author

College Football Roundup On US Sports Net Presented By HitchFit! Featuring: #10 Oregon vs UCLA Highlights | College Football Week 8

 Oregon vs UCLA Highlights (UCLA vs Oregon) | 2021 College Football Highlights. Oregon and UCLA played in Week 8 of the 2021 College Football Season. From the Wheels Channel.

College Football Scores Live

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Lose 20 Pounds And Get Healthy In 12 Weeks

Today we get to share an awesome story with you all.  He shows us all how to Lose 20 Pounds And Get Healthy In 12 weeks.  Day one day Babir let us know his goal was to get his body to a place it had never been and to get lean/healthy the right way.  12 weeks later he crushed his goals losing 20 lbs.  Overall Fantastic work.  Babir we are very proud of your hard work.  Below you can find his stats, pictures and story.  Take the time to read it, he gives some great insight if this type of journey is something you are seeking for yourself. 

Babir’s Stats

Starting- 181 lbs, Stomach 35″, Body Fat- 26%

Finish- 161 lbs, Stomach 31 1/2″, Body Fat – 12.86%

Lose Stomach Fat

20-pound-weight-loss-male

Babir’s Story

About 10 years ago I weighed over 220. Being over weight or obese never came to mind until I was laughed at for being over weight. I sometimes managed to get my weight as low as 180 only to have it shoot back up to 200 in a matter of months.

Babir At 220 lbs

I didn’t have enough of a “why” to keep my weight or health in check. Last year the doctor told me if I don’t lower my cholesterol I could be looking at being put on a medicine or have a high possibility of a heart attack. So I found my why and decided to have a lifestyle change instead of a burst of action to lose weight just to have it come back. So I have been on this new life changing journey to live a healthy life. In that process I have hit walls that have no idea on what to do until I met my good friend Micah.

Healthy And Strong

Lose-Belly-Fat

 

The past 3 months have been the most learning experience for me besides the workout which are great, I have been learning about making better healthy choices that truly matter most when it comes to health. There is so much confusion and overload of information on the web but my reliable source of information has been Hitch Fit. Never in my dreams could I think about being 161 in weight and even attempting to get close to 12% fat from 26% fat. But Micah has proven to me through his guidance that this is possible and half the battle is sometimes believing that I also like Kumail Nanjiani can be in the best shape no matter my background. No matter age and background we can all dream of being in the best shape and forget weight numbers, it just feels great being able to keep up with 4 kids on a day to day instead of losing my breath each time we would go for a walk. So my parting words are audit your life, find your way and find a mentor/teacher like Micah that can help you believe in the possibility of being the best YOU.

 

Amazing Results And I Made A New Friend

Hitch-Fit-Gym

Program Choice: Lose Weight

The Positive Effects of Resistance Training on Anxiety and Depression The StrengthCast PowerShow

 

The Positive Effects of Resistance Training on Anxiety and Depression

Need a bit of a mental lift? Studies show that exercise in the form of resistance training can give you the boost you need to help alleviate the symptoms of some of the most common mental disorders.

Erin Chancer

With anxiety and depression among U.S. adults becoming more and more common—anxiety disorders are the most prevalent psychiatric disorder—those who suffer from these disorders are seeking help with managing and alleviating the burden of their symptoms.

Most people are aware of the cognitive symptoms of anxiety, like apprehensive and worrisome thoughts and feelings, trouble concentrating, and irritability (or crushing existential dread in my case), but there are also physical symptoms. These include, but are not limited to, muscle soreness, fatigue, and difficulty sleeping. Now mix in a dash of the depressive symptoms—as anxiety and depression often go hand in hand—and include depressed mood, loss of interest or pleasure in activities, and weight fluctuation. Clearly, anxiety and depression have many symptoms that not only affect your mental health, but your physical health and fitness, and therefore your gym performance. But what if your physical fitness is the key to managing these symptoms?

Sometimes having to leave your house and make it to the gym is an unnecessary fitness hurdle. Putting together a home gym can help you stick to your exercise plan!

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There is strong evidence showing that not only is physical activity protective against developing anxiety and depression, but physical activity can also help reduce anxiety and depressive symptoms in most sufferers. Systematic reviews and meta-analyses conducted by Brett Gordon, Ph.D., analyzed the results of studies done on the effects of regular exercise on trial participants with anxiety and depressive disorders. In most trials, participants received either a resistance training intervention or control conditions, and then their symptoms were observed. These reviews found that resistance training significantly improved both anxiety and depressive symptoms. By performing his own trial, Gordon also found that twice-weekly resistance training improved anxiety symptoms in both groups.

Although resistance training can help improve anxiety and depression, there are always exceptions to the research and what works for some may not work for all. Personally, though, I find that the focus that comes with a regular exercise regimen helps to alleviate my anxiety symptoms by distracting my mind and body from those intrusive, negative thoughts. Focusing on the things you can control, such as the training program you choose, your personal fitness goals, or any other positive influence that motivates you, can do a world of good for your health and mental well-being. Additionally, a program that can be done in the comfort of your own home, such as my personal favorite Home Body on BodyFit, can keep you moving forward on those days when going to the gym seems like an impossible task. It won't always be easy, but it will be worth it.

Home Body: 8-Week At-Home Fitness Plan

Finding time for your workout shouldn't be harder than your actual workout, so why work so hard? Home Body is a complete eight-week program you can do in the privacy of your own home; no gym fees, no expensive equipment, and no excuses!

For resources regarding anxiety and depression, visit the website of the Anxiety and Depression Association of America: https://adaa.org/ 

If you or someone you know is experiencing suicidal thoughts, please reach out for help. Call the National Suicide Prevention hotline at 1-800-273-8255 or visit their website at suicidepreventionlifeline.org.

ABOUT THE AUTHOR

Erin Chancer

Erin enjoys putting what she's learned into practice and looks forward to a career in writing about fitness. She believes we can change lives...

View all articles by this author

The ACC on US Sports Net Presented By HitchFit Featuring: Clemson vs. Pitt: 2021 Game Preview

 The Clemson Tigers take on the Pitt Panthers on the road at Heinz Field for the first time in program history on Saturday afternoon. The Panthers are clicking on all cylinders right now, and are coming off a 28-7 win in Blacksburg over Virginia Tech. The Tigers are also coming off a road win, as they beat Syracuse, 17-14 in the Carrier Dome in a Friday night tilt. Led by veteran quarterback Kenny Pickett, who already has a career-high 21 touchdowns on the season, the Panthers' offense has been stellar. The Pitt defense has played just as well as the offense, as they are allowing only 20 points per game. The Tigers look to build on the momentum of two straight wins and bring with them the conference's best scoring defense, allowing only 12.5 points per game. This one promises to be a heavyweight fight. Take a look inside the matchup courtesy of the ACC Digital Network.

Weight Loss Plans for Women over 40

Weight Loss Plans for Women over 40. At 47, Renee, a busy working mother of 3, felt that she had tried it all! With peri-menopause symptoms (night sweats, weight gain), she felt miserable. She found Hitch Fit Online Personal Training through a google search and knew this was just what she was looking for! The combination of nutrition and training not only led to fat loss, it also helped eliminate the peri-menopause symptoms she was experiencing. Renee is now on the path of long term healthy living!

Renee’s Before and After Weight Loss over 40 Stats: 

Pounds of fat loss: 12

Body fat percentage loss: 7.17%

Inches lost at waist: 3.5

Inches lost at hips: 2.5

Renee’s Before and After Lose Weight after 40 Photos: 

 

Renee’s Story and Hitch Fit Online Personal Training Review: 

How to lose weight over 40

At 47, I found myself 28 pounds heavier than I was before I started having kids. My weight has fluctuated over the last 19 years, but after my third kid at 35, it just got harder and harder to lose weight, and the scale kept creeping up.

I exercised here and there (weight training and trying to do some cardio) but could never stick to it for an extended period of time. I also tried dieting (keto, low carb, intermittent fasting, etc) and again, could never stick to anything.

I knew that I had to get my eating under control, or any exercising I did would be a waste.

I found Hitch Fit by doing a google search on personal trainers.

I was specifically looking for a program that would give me a workout and nutrition plan.

The nutrition plan was most important to me. I loved that the plan was so detailed and told me exactly what to do.

It took a lot of preparation, but once I got organized, I had everything printed out and just had to follow it every day, which made it very easy.

Since I don’t live in Kansas City, my program was self-driven with weekly check-ins with Diana. For whatever reason, I was ready to be disciplined and stick to the program.

I started December 14th, and made it through the holidays, coaching my daughter’s high school swim team and getting Covid without missing one weight training session and staying on the nutrition plan 90%-95% of the time. I’m sure my workouts weren’t as great as they would have been if I was working with Hitch Fit in person, but 16 weeks of weight training and following my nutrition plan produced results that I am thrilled about!

I can see definition in my arms and legs, my muscles feel tighter and I don’t feel as flabby as before. I lost 12 pounds, 2.5″ off my hips and 3.5″ off my waist and feel so much better!

Reduce Symptoms of Peri-Menopause

“Like most women my age, I had been dealing with symptoms of peri-menopause (night sweats, swelling, heart palpitations, weight gain in the stomach, etc). I really felt miserable.

However, once I started following the nutrition plan, eating better and losing weight, all those symptoms went away!”

I’ve accepted the fact that getting in shape is a marathon and not a sprint. And the nutrition plan I followed was not a diet plan, but the lifestyle plan that I need to follow the rest of my life.

My goal is to be in the best shape of my life by the time I’m 50 (I still have another 15 pounds to lose!), but I still have 2.5 years to achieve my goal.

I’m thankful that I found Hitch Fit, because the combination of the training and nutrition plan helped get me on the right path.

And a final note, I’m a busy working mom of 3! (If I can do it, anyone can!)”

Program Choice: Lose Weight

Toned Is a Myth. Train to Build Muscle, Burn Fat Automatically w/ Sal Di Stefano and Strength Training

 Sal Di Stefano, author of “The Resistance Training Revolution,” discusses the latest science about how building muscle is the best weight-loss strategy. Sal reveals this history about how the fitness industry actually made up the concept of getting toned, long muscles to attract women into gyms, and he reviews new research about how muscle signals your body to burn fat directly. Learn more.......

Support Healthy Hydration and Exercise Performance with this new Electrolyte Stix by MYOXCIENCE Nutrition: https://bit.ly/3uAWrV6 

Strength Training

• Author Sam Cooke

Strength training is a great way to lose weight it is a fact. More and more women and men are discovering this and heading over to the weights section. The problem with strength training is people tend to associate it with weight gain and bulking up.

What I want to explain to you is that you can strength train to lose weight and in the process gain muscle to become toned. As you can see I am going to focus on strength training for weight loss in this blog post today. By the end of this blog post you should hopefully be on your way to develop your own weight loss routines - strength training.

So maybe you have been searching the internet for a while listening to Tom, Dick & Harry spout this and that about how to lose weight in 10 days. It can get you demotivated constantly applying mis-information and nothing working. I am happy for you that you have found this blog and website because we will help you because strength training is the best way to lose weight and keep it off.

Quick Weight Loss Plan

Work with weights 2 days a week and do cardio 3 or 4 days a week. By doing this simple plan you work your muscles the right way. You MUST log all your workouts and you will be amazed with the results.

This will result in you working under 60 minutes a day and only 4 or 5 days a week. Each set of your weights should be between 10 and 15 repetitions depending where you are at. Your cardio plan should be a mix of interval training and fast paced walking(which should include some running) either treadmill or actual walking, both are fine. One last thing you could use is a stability ball.

All of this equipment would be easily less than $200 and you would start seeing results pretty quickly.

So Remember -

You will create a nice layer of pure muscle which will create a beautiful lean toned body.

The more muscle that you have the more calories you will burn, this means the more calories your body uses the more weight you lose!

Don't Forget To -

Check your fitness levels.

Work your body, each muscle must be worked at least a couple of times a week.

Set your initial repetitions high and try and up them.

Set yourself realistic goals.

Keep a diary of a every workout.

You have got to keep going, DO NOT GIVE UP!

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