Showing posts with label Beginner Build muscle Carbs Cardio Exercise Fat Focus Lose weight Macros Mind muscle connection Protein Pump Rest Rest day Stretch Warm up Workout. Show all posts
Showing posts with label Beginner Build muscle Carbs Cardio Exercise Fat Focus Lose weight Macros Mind muscle connection Protein Pump Rest Rest day Stretch Warm up Workout. Show all posts
I always believed the hype I read in the bodybuilding
magazines. I thought that I had to carb up before the workout,I thought
that I had to bulk up to build muscle and all sort of other crazy stuff.
Once my wife Naomi got in shape by following the Adonis Golden Ratio, I decided to do the same and bought myself a copy of the
Adonis Index program. After going through it I was amazed. It was all
based on research, math and science. And math doesn't lie my friend. I
was hooked after reading this. I was like, okay I got what I need to do
know, let's do it.
Long story short, I did it and got great results.
Other people argue with me that I still need to carb up
before my workout, spread my meals throughout the day, but when I look
at them and then at myself, I look ten times better than them.
I believe in the Adonis Index program and what I have learnt by following this system is all I need to know.
I still can't believe that I did this amazing
transformation in just three months. But I did and if I can do it, you
can too. It's all about the mental shift. You need to commit yourself to
following the program and go from one workout to the next one.
Adonis Index is based on science and math, you are
shooting for a golden ratio that is the key. You will have a specific
and measurable goal. A goal that is tailored to your own body shape, not
somebody else. This is what makes it the number one workout program.
Johnny a retired Army ranger was ready to take his body to the next
level. I could not be more proud of his hard work and dedication.
Check out his Army Ranger Body Transformation.
He locked in not only the workouts and cardio but also his
nutrition. Week by week he started seeing physical change but most
importantly mentally he was feeling it. That smile in the after pic
tells it all .
Army-Ranger-Transformation
Johnny’s Results
Starting Weight- 201 Ending Weight- 192
Stomach Measurement 40″ Ending Stomach- 35″
Bodyfat%- 21.13% Ending Bodyfat%- 12%
Amazing Body Transformation
Johnny’s Story
Check Out This Army Ranger Body Transformation. Today I am sharing Johnny’s Transformation.
I had spent the majority of my life in the military. I had done two
tours to Iraq and one to Afghanistan. I completed Airborne School and
Ranger School. I was always looking for challenges and pushing myself to
my physical and mental limits.
Then in 2017 I left Active Duty and entered the corporate sector. I
felt lost and had no identity. I struggled to find my way and found that
I was drinking to settle my anxiety along with that feeling of being
lost. My physical health had deteriorated and I was not the person I was
in the military. I needed to make a change and I reached out to Micah
LaCerte of Hitch Fit and started the FITNESS MODEL PLAN.
He guided me and was there for me every step of the way on my
physical fitness journey. What was most helpful is that Micah helped me
to build back my mental health through working out again.
His program changed my life and I live a life focused on my fitness.......Keep reading......
How To Improve Your Tone, Strength and Flexibility
Author
Jeffrey Smithz
If you need to tone your body,
or gain flexibility and strength there is no easier, low maintenance way
than with resistance bands. Resistance bands can be used at home, or
outside, and are convenient to take with you if you are traveling.
Everyone, from men, women, children, senior citizens, body builders,
and even armed forces personnel are able to use resistance bands. Body
builders, for instance, have incorporated resistance bands in their
workouts for over a decade, using them to increase resistance when
performing barbell lifts and to augment resistance for squats. They can
completely replace pulley exercises, giving body builders the optimum
gain for building muscle.
In this video, Cameron Yuen takes us through a mobility program that can be used as a warmup or as a separate routine.
Resistance bands are also used in physical therapy to strengthen
weakened areas that have sustained injury. Combined with light exercise,
resistance bands get you moving freely again, and they are perfect for
maintaining the mobility gained after physical therapy. They also work
well with exercise programs, including Pilates and Yoga. They are
designed to gently work you into the best shape without adding unwanted
bulk. Exercises using these bands tone your body from head to toe
enabling you to burn fat and tone muscle even in the abdominal region,
which is where excess fat is usually found.
Resistance bands require no other apparatus - they are able to be
used on their own. They are made from of high quality rubber and come in
a range of resistances (hence their name!), and the easy color coding
makes a workout with them a breeze, whilst enabling you to continue
having success at achieving your fitness goals.
Most manufacturers offer a lifetime warranty, however I can think of
only one who includes a User Manual as part of a purchase and they are
proresistancebands.com. The User Manual not only explains how to use the
bands, but also includes numerous exercises and instructions to work
each muscle group.
Incorporating resistance bands into an exercise routine is super
easy, and you don't need to learn any complicated new routines. The
bands are cost-effective, and you save on storage space too because,
unlike bulky exercise apparatus, the bands fit neatly into a drawer.
Also, combining bands to create even more resistance and challenge your
muscles even further is sometimes done, once your body becomes familiar
with a regular resistance. They evaluate your range of movement and
improve your muscle tone. Strength training reverses bone loss and
prevents bone degeneration, whilst encouraging brain-boosting properties
which can help ward off age-related dementia.
Muscle tone is a use-it-or-lose-it part of the body. Using resistance
bands to improve your muscle tone is beneficial no matter how old you
are. Toning enables you to burn calories more effectively and it helps
manage chronic conditions such as arthritis and heart disease.
Exercising increases positive mood chemicals from the brain, improving
concentration and focus. The rewards of resistance band exercise are
massive. Whether you are a trained athlete or a beginner, the bands can
be used safely with no supervision, so there is no need for high-priced
personal trainers!
Bands do not rely on gravity to give resistance. This promotes
natural movement that you cannot reproduce with dead-weight bar bells.
Twisting side-to-side, punches, kicks, movement that duplicates golf
swings, basketball throws and baseball pitches are all more natural and
effective when done with resistance bands, providing you with a constant
free range of motion.
Overall, they are a safer way to exercise, and are an inexpensive alternative to add quality to your life.
Follow along as Alec and Tyler announce the winners of the Brain Gainz giveaway of 10 Annual subscritions to BodyFit. ► BodyFit Training Programs: https://bbcom.me/35Y8RIC ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2QXoWd7
| BodyFit |
Twenty years as your go-to fitness source and over twenty-thousand
articles. We connect you with the top experts in fitness to help you
become the best version of you. BodyFit is your one solution to what you
need—from motivation to nutrition plans.
| What is BodyFit Plus? |
Created for all fitness levels, Plus is jam-packed with workout tables
complete with reps, sets, and how-to photos, expert-created single
workouts and tips you’ll only find here. Level up your workout game
with Plus!
| What is BodyFit Elite? |
BodyFit Elite is your one source for everything fitness. Helping you
build muscle, lose fat, or lean out. Loaded with nutrition &
exercise plans, workout videos, an exercise database with thousands of
single workouts, step-by-step instruction—BodyFit brings you what you
need to transform.
| What is Included in BodyFit Plus? |
2,500+ expert-created single workouts
3,500+ how-to exercise videos
Detailed workout instructions
Step-by-step workout tips
Train at home or the gym
Exclusive workout tips from the experts
Expert-led video demonstrations
Complete article content
Workout summary tables
Loaded with reps, sets, and how-to photos
| Why Should I Choose BodyFit? |
For a fraction of the price of a personal trainer, BodyFit provides
training customized to what your goals are. And, many of our fitness
plans and programs can be done from the comfort of your home so there’s
no worry of signing up for a costly gym membership. Sure, there are free
options available on social media, but what sets us apart from everyone
else, is that each of our trainers have been thoroughly vetted by us.
We bank on our knowledge from over 20 years as an authority in fitness,
to inform who we pick, what his or her area of expertise is, and how
that would benefit you.
If safety or credentials aren’t a concern, an unvetted influencer
providing free content is a great way to go. In part, what we offer are
plans, programs, nutrition and supplementation guidance, that are
thoroughly researched, painstakingly tested, and rigorously reviewed
before we bring them to you.
Okay Athletes and Warriors! We continue to 'pump the ions' [another post for another day] into week 2 your first 'hard' or high volume week. Remember to stay hydrated, don't rush through any workout and make sure you have consulted with your doctor before engaging in any fitness/nutrition program. The sets, reps, and weights in this original program were made for a particular athlete so make the necessary adjustments to fit your present fitness level. If you would like a custom program of your own click here to train online with me today! The workout continues after this message from Beast Sports Nutrition.
-Coach Nate
ONE WORKOUT A WEEK ALL YOU NEED TO BOOST METABOLISM
by Team Beast
Team Beast's Matt Weik dives into why you need just one workout each week to boost your metablosim. Interested? Check it out below.
I can’t tell you the number of times people tell me they don’t have time to exercise and it’s for that reason they are out of shape and overweight. Well, according to research, things just got a heck of a lot easier for those who like to come up with excuses. Researchers are now saying only one workout is needed per week to boost metabolism. So, will this eliminate our obesity problem? Probably not, but here are the details anyway.
Boost Metabolism from a Single Workout
We all know exercising has many health and life benefits. You can improve your strength, put on lean muscle mass, burn body fat, and manage your overall weight. However, many think you need to exercise several days per the 150-minute guideline minimum from many moons ago. While obviously there are more benefits associated with exercising several days each week to hit the recommended 150 minutes, researchers are now saying a single workout is all that’s needed to boost metabolism for a couple days.
According to research done by the UT Southwestern Medical Center, mice who completed a single workout (consisting of three 20-minute runs on a treadmill) were able to increase their metabolism for up to two days and curb their hunger for upwards of six hours following the workout. They mentioned this is due to neurons that affect metabolism being active following a single bout of exercise.
One researcher said, “It doesn’t take much exercise to alter the activity of these neurons. Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefit that can last for days, in particular with respect to glucose metabolism. This research is not just for improving fitness. A better understanding of neural links to exercise can potentially help a number of conditions affected by glucose regulation.”
Researchers mentioned there is a correlation between mice and humans in this instance due to the fact the area of the brain they specifically looked at is in both humans and mice. Normally, researchers gain insight using rodents and then need to do the same on humans to validate findings, but in this instance, that’s not the case even though I’m sure more research surrounding this topic is on the horizon.
When the researchers dug into the findings further, they noted that POMC neurons were the reason for the boost in metabolic rate. They also mentioned that POMC neurons are connected to lowering glucose levels, minimizing hunger, and the elevation of metabolism. The combination of those three is extremely powerful and helpful when it comes to weight loss.
Can Everyone Utilize This Workout Schedule?
It appears that as long as you are healthy enough to engage in exercise, the answer is yes. What’s even more promising is the fact that diabetics can utilize a once per week (minimum) workout to help manage their blood glucose levels and help manage the disease. I’m sure there will always be outliers from studies like this, but the findings from this study are definitely exciting news from a health standpoint.
Zhenyan He, Yong Gao, Amber L. Alhadeff, Carlos M. Castorena, Yiru Huang, Linh Lieu, Sadia Afrin, Jia Sun, J. Nicholas Betley, Hongbo Guo, Kevin W. Williams. Cellular and synaptic reorganization of arcuate NPY/AgRP and POMC neurons after exercise. Molecular Metabolism, 2018; 18: 107
Week 2 - Day 3 (Monday) of US Sports Strength & Conditioning Free Demo's Program
Week Difficulty: Hard Click on anExercise Nameto view a description of that exercise (Available in full paid version click here)
Today's workout Athletes and Warriors is your first cardio portion. Be sure to go at your own pace and choose activities or exercises that you enjoy. If this is your first workout be sure to consult with your doctor before engaging in any fitness or nutrition program [full workout is below]
Strength vs. Cardio: Which Should You Go For?
By: Brendan Ballance
Eating a healthy and well-balanced diet helps in maintaining a healthy body. Besides, the healthy eating, working out regularly is one of the excellent ways to stay fit and active. Additionally, you can pop in a few supplements or performance enhancements such as steroids from steroid-seller to help you train better and efficiently. One of the most frequently asked workout questions is, which one should I pick between a cardio or strength session? Well, this question is tricky, to say the least. Because both forms of training are right and have significant benefits for your body. Nonetheless, it also helps draw a line between the two forms of exercises. Ok, So What’s the Difference Between Strength and Cardio Workouts According to a recent study, strength training carries the day concerning hormonal adaptations. This is because it affects almost all hormonal systems. Nonetheless, the growth and testosterone hormones create the significant difference in the battle of cardio vs. strength. Ok, let's break that down. The primary purpose of the growth hormone is to restoration and repair of almost all body tissues, for instance, bones, muscles, cartilages alongside others. On the other hand, testosterone controls a number of your body functions, most commonly your libido, strength, muscle growth, and blood sugar. Resistance workouts are done while switching the number of reps, sets, and tempo trigger the release of the growth chemical in people of all age groups. Cardio workouts quite a small number oy your body’s hormonal systems, most commonly, insulin and cortisol. Cardio sessions affect how your body responds to insulin, cutting down the risk of metabolic syndrome. Additionally, it helps in the mobilization of fat stores in the body to be used as fuel. Even though weight training can help in shedding extra weight, cardio edges over through its capability of triggering that fat burn process instantly. Cardio Workouts......keep reading....
Week 1 - Day 2 (Sunday) of US Sports Strength & Conditioning Free Demo's Program
105 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc.
132 Beats Per Minute. Here we go with a little more intensity! If this is too hard (or not hard enough) you can fine tune your recommended heart rate up or down to fit your individual needs. Have fun!
105 Beats Per Minute. This is a basic cooldown session. It is helpful to cooldown after your exercise session! If you have time, try to do a little stretching as well.
What an Amazing Ripped Fitness Model Body Transformation I have for you. At 44 Years Old Russ Got RIPPED!! In 16 weeks Russ Followed the planned , worked hard and ate right. The results came out Amazing.
Starting Weight- 192 lbs
Stomach- 38″
Week 16- 160 lbs
Stomach- 30″
This is my fourth attempt at Micah’s program and I’m proud to say I successfully completed the program with relatively good success this time. I have been yoyoing with my weight drastically for pretty much my whole adult life. I lose weight and then gain it back with usually a couple more to boot but this time I wanted to make it stick so with Micah’s program and helpful words I developed a different mind set towards workouts and in particularly food. In the past I had developed an unhealthy attitude towards food by viewing food as a stress reliever instead of the better mindset of “food is fuel”. I work shift work as a firefighter and most of my days off as a fire investigator as well which requires long hours of travel and restaurant food. What I discovered is with enough determination and commitment you can stay on track while traveling. I began taking my food along when allowed or get off the plane and head straight to the grocery store to pick up healthy food for the day and chose hotels with a gym and plan my days around prioritizing workouts on the road.
Physically I’m not where I want to be but I’m in better shape than ever before. In addition to that I’m mentally healthier than I was when I started and am committed as ever to the healthy
Lifestyle because of how much better I feel. I have workout with the most intensity I ever have and fee young guys at the station can keep up.
I’m most of all proud to say I am now setting an example of all around wellness to other firefighters I work with and have been asked numerous times lately “how did you do it?”
I’m fully aware it won’t be easy everyday going forward since I am a very goal oriented person so what’s my next hurdle? Currently it’s my goal to continue to work towards staying lean and then possibly another physique goal of added muscle.
I will close by saying for me the awareness that physical and mental wellness is completely linked was what finally Led to my success so for those that are currently in or thinking about a transformation with Hitchfit to truly succeed accept that those work hand and hand.
Thanks Again Micah and look forward to my next challenge with your guidance.
What an amazing transformation!!! Tony committed his life to the process and transformed his body inside and out!! I am super proud of you my friend. What an inspiration you will be to so many.
January 16th 2016 I decided enough was enough and I’d get my life and my family back. After years of living life in the fast lane the time had come to shut it down. Immediately following my decision to clean up my life I knew it was going to take much more to reverse the damages I’d done to myself physically. I began reading, watching videos, googling, and every other form of modern research looking for the best way to get back into great physical and mental shape. After a few years of dieting, consulting with doctors, nutritional experts, fellow gym goers and just using personal experiences things started coming together. Up and down my weight, body fat, muscle mass, water retention, all began fluctuating and I felt as though I was losing control of what was working.
Micah and I had met years and years ago here and there throughout the city. I’ve always been fond of Micah and admired his ability remain steadfast in his approach to life and not get sucked in to what “everyone else is doing”. In more recent times him and Diana joined my wife and I for a night of worship at my church. This was the catalyst for me to make the leap I had been wanting to do for years, join the HitchFit family.
A few years back when I was involved in MMA, Micah gave me a quick meal plan to follow in order to cut some weight for a fight. It worked! So already a believer in HitchFit and moreover Micah and Diana I decided to go for it!
I got online went through the signup process. Micah and I exchanged a few emails, one of which was my measurements, boy that was tough, and wha-la, my blueprint for success was created! 12-16 weeks of what looked like hell was about to go down. To my surprise, the transition in the workouts from a difficulty level was very tolerable, not easy, and very different from what I had been doing, but tolerable. The cardio requirements and lifting requirements got harder and harder but most importantly, they were doable which was super important to me so that I didn’t become burnt out, bored or discouraged. It kept my interest and confidence high the entire time.
Micah was awesome about fielding all of my questions and concerns, from, “do I measure my oats cooked or uncooked, do I weigh my chicken raw or cooked” and the list goes on. My favorite was, “what if I don’t have time to get all the cardio calories in?”…..he replied, “find time!” This is one of the things about Micah and Diana that makes them great! They love what they do, they love who they are doing it for and in the name of love they tell you what you NEED to hear not what you want to hear!
Ripped Back
After 12 weeks or so I had lost about 5” on my waist and about 7% body fat but I wasn’t done.
So I went off script for a while and of course regressed. After some conversations with Micah and him correcting a few of my mistakes I was back on track.
Good to great was tough mentally, as well as physically, I was running 4-6 Miles a day, eating clean and hit a wall stuck at about 10.6-12% body fat. Micah and I had a few discussions about some advanced methods of macro manipulation and I began to see changes again. The last few months required high attention to detail of what I was eating and when I was eating at all times. When your body becomes a metabolic machine it’s super hard to move the needle in any direction. You are simply metabolizing everything really really well. It was tough to gain, lose, anything I truly had plateaued. However those final tweaks to my nutrients and intense workouts the last 6 weeks finally broke me into the single digit body fat, finally 9.1%. I decided to take some stress off myself mentally and call phase one of my transformation complete and a success.
From Feb 20th when I took my first pic after joining HitchFit to Aug 31st I managed to loose 9+% Body fat , 14 pounds(really lost about 25-30lbs of fat and gained 10–15lbs of muscle) and an astounding 9” around my waist. Mission 1 accomplished.
Healthy Dad
In closing, I want to thank God first and foremost for redeeming me and making me whole again, and giving me such determination and strength to overcome such a dark place in my life. Next my wife for standing by my side, slaving in the kitchen with me on Sunday’s, meal prepping for the coming week, making dinner for our entire family then making something totally separate for me to eat! She encouraged me through words of affirmation everyday while I’m flexing in the mirror after every single workout, and I do mean every single workout. The last 3 months she was getting up with me every morning at 3:30AM and packed my lunch for the day and was off to the gym with me by 4:30, 5 days a week without fail! Of course I want to thank my children for their support and always asking to see my muscles and ask if they can hang from my arms (good little extra shoulder workout). Lastly I want to thank Micah and Diana for their commitment to my success, always encouraging, always helpful and most of all, always there! I’m extremely proud to say I’m part of the HitchFit family and no longer just a friend Micah!
If you are on the fence about changing your life just make the leap of faith and you won’t be sorry you did. 6 months in exchange for an entirely new outlook on the rest of life is really a cheap date!! If you took the time to read this entire testimony you must be pretty serious about wanting to make a change in your life. Pray about it and then be about it!
Here at Hitch Fit, we help individuals lose weight, eat right, gain muscle, and become happy, healthy individuals. Today we’re going to talk about four tips to increasing your physical strength. No matter what program you use, there are always ways to improve on them and make sure you’re pumping as much iron as you can or want to. Check them out below!
1. Change Positions
Either your hands or feet need to change it up once in awhile. By creating variations, you will work different areas of each muscle, and even different muscles. Get more definition, and increase your range of motion by trying out a different stance once a week. Additionally, move your hands closer together or further apart, and alternate between close, far, and mid-ranges each week. Ensuring that you work your muscle from every direction will ensure a firmer, stronger physique!
2. Straight Lines Are Your Friends
Any lifting position, on a bench, squatting, or completing deadlifts, should involve the use of imaginary straight lines. The barbell needs to follow a straight line; this not only helps to improve strength, but is also puts your body into natural biomechanical alignment. Get your body strong and healthy by improving muscle strength and natural body alignment. The strongest lifters in the world, when studied, were shown to lift in a perfect straight line. Like any new workout, it will be hard at first. Persevere, and you will be well on your way to increased strength!
3. Unstable Surfaces Aren’t Helping You
While lifting on a yoga ball has become a way to build stability, this actually does nothing for your strength. Balancing should come from the ground up, not an unsteady surface up. Muscle size and quality come from working muscles, not attempting to stay steady while lifting. Also, lifting on an unbalanced surface requires your focus to shift from one task to the other. Since you aren’t focusing solely on one area of fitness, you will be lacking in both. Stick to lifting on your feet or a bench press to ensure you are appropriately working your muscles. Want to increase your core strength? Sign up for the Hitch Fit Newsletter and get Diana’s Sexy Abs Routine here!
4. Percentages Aren’t Everything
Though helpful, percentage charts shouldn’t represent the exact level to pursue next. Focus on that day’s work, and give it all you’ve got! Increasing in small portions is wise, of course, but don’t get out of a decent workout by sticking to the chart. If you can do more – lift it! Leave nothing but your sweat on the floor. Work those muscles as long as you can. You won’t regret it.
Got any more strength training tips? Leave us a comment below with your best weight-lifting experience. At Hitch Fit, we are always striving to bring the best out of our athletes, and look for ways to help them achieve their goals – in fitness and life! Check out what we have to offer and see if an online personal trainer is what you’re missing from your workout routine.
US Sports Network News! Having fun and helping the peeps'. Using Sports as a platform to Inform, Educate, Inspire, While Entertaining you with the best of sports, talk, music, and fun. Be on the lookout for our frequent 'Teachable Moments' This will be a sports and media experience like you never expected. We always welcome your feedback. If you like us or even if you don't, we are always going to love you! Thanks for stopping by!
