Category: Health
Jeff Cavaliere Meal Plan and Workout (1 FULL DAY!)
theguy 0 Comments Cardio Get fit Health Healthy Food
What’s up guys? Jeff Cavaliere , ATHLEANX.COM. So we’re approaching our 1 millionth subscriber here on youTube and for that I want to stop and thank all of you who subscribe to my channel, who support what I do and who consistently watch the videos that I put out. As a way of paying that back, you guys have asked me for a long time now. Jeff, let us see a day in your life. Let us see what it is what you go through from a business standpoint. What your nutrition looks like, what your workout looks like and even what your business looks like.
And what I wanted to do was, do exactly that. Show you guys how it all starts and what it looks like from a day to day for me. And it’s pretty much to same a lot of the times for me, I like to have a routine and a schedule. And I think it’s a very important thing for those that want to try to get to a certain goal. Be very focused, have a schedule, try to stick to it as much as you can. For me, it all starts Breakfast at 8:30 in the morning. I get up at about 8, I’m not the earliest riser in the world but you’ll see why that is as this day plays out. And for me again, I’ve showed a lot of different meals that I like to eat. My favorite one, we’ve covered on this channel before, Pumpkin Oatmeal, Scrambled Eggs and Salsa, some Skim Milk, Kiwi Slices.
There’s no fear of carbohydrates here guys, I actually enjoy eating carbohydrates. I eat Protein, I get everything I need here in the morning to get me to feel the way I need to get my day started. This is just one representative example. And it’s off to Business. AX Business. Guys it’s obviously a lot to do, beyond just the videos that we put out here, to get ATHLEANX to represent the ideal that I want it to. To be the Best in Fitness. Not just an OK, remember I said don’t want to be ever be average and the same thing holds through in our business. I don’t want to be average, I want to be the Best and I want our business to represent that. And I get to work on that and I start working early and I keep that going. Around mid morning I’m still working but I take a break to have a snack. And for me, this is a typical day for yesterday, I had an RX2 Shake with Bananas and Strawberries.
So RX2 is our post workout but on days that I know I’m going to be super busy, especially days that I’m going to be training, which you’ll see later on, I’ll have an RX2 Shake, it’s a perfect snack for me. It’s easy for me to make in the morning and take with me so I’m ready to go and I have no concerns about my nutrition at that point, which a lot of people can trip up usually in that mid morning. And it’s on the Conference Calls, Distance Coaching and Training. So here the work shifts a little bit, so now I’ve got to be focused a little bit. Whether I have a Conference Call as a consultant for a team or whether I have to consult with one of my Athletes who doesn’t live in the Northeast. This is when I try to do that. It’s my Distance Coaching time. So we’ll try to catch up on a program, go over what it is that I want them to do for that given week or the next phase and period of time.
Just to check in. I have to make sure that I’m on top of what my Athletes are doing or I feel like, not only do I lose a little bit of control, but it’s very very easy, even for guys that are being paid to do this for a living for them to slip out of their schedule as well. So it’s my job as a Coach to rein them in and make sure they’re on track. Then Lunch, 1:45. I do eat a little bit of a later lunch but that’s because again, this whole morning was filled with work. My lunch yesterday matter of fact, Grilled Cajun Chicken Wrap with Grilled Vegetables, Sun Dried Tomatoes, Hot Sauce, a Greek Yogurt. I’m loving the Chobani Banana and Oats at the moment so I had that. And then a bottle of Sparkling Water. Sparkling Water is one of my biggest secrets for making sure that I can drink enough water in a day. I love the difference between Sparkling Water and flat water. I can drink Sparkling Water by the bottle and continue to drink it and not even think about it.
Whereas bottled water and regular flat water a lot of times feels like a chore to me. If you feel the same, I would definitely try Sparkling Water. Again no flavors, nothing in it, just regular Sparkling Water. But it’s the texture that makes it just a little bit more interesting to me. Then it’s Client Training. So now if there’s a Client that is in town and I have to train them here in the XBOX, this is the time that I usually do it, right here in the afternoon. A lot of Athletes are not early risers either and that works great with my schedule. But if, even if they are, it just works really well when we train in the afternoon. Guys have their energy levels up, they’re ready to hit it and hit it hard. We’ll do Client Training and it doesn’t matter, home or on the road. Here you see me training with WWE Athlete Sting, yet this is out in Texas and this is at his location.
And I’ll do that a lot too guys. I travel a ton for my job. If I have to go where my Athletes are, then I have to go where they are. And that’s exactly what we’ll do to make sure we get the job done. Back for a mid afternoon snack, this is now at 4 o’clock in the afternoon. Again yesterday, perfect example, Black Bean and Vegetable and Onion Soup and another bottle of Sparkling Water. So not a lot in the afternoon, I just didn’t have a lot of time. Sometimes I’ll try to aim for more if I can. But if I can’t, this is what it was. This is exactly what I did as of yesterday.
Back to AX Business again. So now it’s back to trying to answer emails, plan out the videos that we’re going to do. That’s all kind of occurring in this part of the afternoon, strategizing what we have to do. And again, off to Dinner now. Now I head home, Dinner at 7 o’clock. Ahi Sesame Tuna Steak, Grilled Cajun Asparagus, Sweet Potato Mash, another bottle of Sparkling Water. I told you, I drink a lot of that. I wasn’t exaggerating.
Next is my favorite time of the day which is when I Decompress. So I’ve had my Dinner and now I spend time with the family. My wife Michelle and our four little kids. These are our four kids, our four Black Labs. There’s four in case you lost track, now we rescued a new one, her name is Penny. We have two rescue Labs and again my little Public Service announcement, if you’re in the market for a dog and you’re looking to get a dog or any kind of an animal, I would always stress, it’s a great thing to rescue. We have two purebred dogs, we also have these rescues and they are such great animals and they deserve the upgrade. I think that we spoil them like they’re the only thing we have, so I know these guys lucked out.
But if you’re out there in the market, I would definitely do the same if you could. And after that guys, now it’s kind of getting time where I train. And I told you before, I’ve been training later and later at night. I start off, 8:45, RX1 with water. Now I don’t necessarily always take a preworkout. But if I’m going to be training at night like I have of late, I always take a preworkout. I just want that little extra boost so I don’t fade out, where others are already hitting the bed, I’ve got to be ready to train and train hard. So I hit my 8:45, 30 minutes before I train and then it’s training. In this particular workout here that you’re seeing, went from 9:15 to 10 o’clock. I did a little bit of athletic training and conditioning but I really this time, hit my Shoulders.
It was a Shoulder workout for me. So I trained for, as I said 45 minutes, you know again if you take the conditioning out of it, I was probably training hard 30 minutes on just my Shoulders. But you’ll see, I’m training hard and I’m working on getting it done more efficiently. You don’t need to train for hours and hours to get an efficient effective workout. If you train hard, you can’t train long and I say that all the time. This particular workout had me wiped quick but I know that I did what I needed to do to spark that progressive overload to build and get stronger and come back bigger and stronger. Post Workout after I’m done, 10 pm, I never miss my RX2 with Cinnamon. So guys are always asking me for particular recipes, I get a little bit, I’m a little bit boring when it comes to my post workout Shake.
I just like to put Cinnamon in it, it’s already flavored Vanilla. This is my goto Shake, I have it every single time I’m done training. I feel it’s exactly what I need to conclude a hard training session. I view my workout not necessarily ending when I put the weights down. I always view my workout as continuing because your body doesn’t just say, OK we’re done now you go back to doing whatever you want to do. It’s a continuous process and it continues here as you fuel your body after your workout, that’s what I do. And guess what, it’s back to business again. Matter of fact this is my most productive time of the night. Anywhere in between 10:30 and 1 o’clock is probably my most productive time. There’s less emails coming in, there’s no more phone calls to be made, everybody else is sleeping and I feel like I’m getting ahead of the rest of the world.
And this is where I like to feel like I can get through and get a lot of work done and I actually wind up doing that. And of course, right before I go to bed, 12:30 about 30 minutes before I finally put my head on the pillow at the end of the night. I have my RX3 Reconstruction which is our nighttime Protein Recovery drink.
I just mix it with fresh Blueberries, a perfect way to end my day. Even when I haven’t trained, I also have my RX3 just to give me the nutrition that I need because remember guys, your muscles grow while you’re sleeping. What you do in the gym is not making your muscles grow, it’s breaking them down. What you do to fuel your body when you go to bed, that means everything. So don’t ignore your nutrition, certainly don’t ignore the opportunities you have to provide your body with that nutrition at the right time.
That’s what I do here. And again 12:30, 1 o’clock, half hour later, I just give it a little time to digest. 1 o’clock to 8 o’clock, that’s the time that I stay in bed. Pretty much do this again the next day and rewind. I am a little bit repetitive here but I think it’s good for you guys to see the schedule and see what it’s like and again, you may not have to time to do what you want to do but you’ll make the time if it’s important to you.
And I hope that you guys having watched this channel, found enough things, enough reasons to become serious about what you do. Take your nutrition seriously, take your sleep seriously, take your training seriously and make the time for it. Because I promise you guys, it is well worth the time that you will spend doing it. Alright guys, if you found this video helpful and you liked it and you want to see more of these behind the scenes, let me know and I’ll make sure I do more of them here as we approach our 2 millionth subscriber. Alright guys, thanks a lot again. I’ll be back here again in just a couple days. .
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1-2 Years For The Rest Of Your Life (Key Fitness Mindset)
theguy 0 Comments Cardio Get fit Health Healthy Food
All right, so if you’re still a beginner at the whole fitness thing, you’re not happy with the shape you’re in right now, maybe you’re on the thinner side and you want to put on some muscle, maybe you’re overweight and you want to lean down, or you’re somewhere in the middle and you want to do both, I know that if you’ve never really been in great shape before then it might seem like kind of a lofty goal right now, there’s a lot of things you’re trying to keep track of; figuring out your calories, your macronutrients, food choices, setting up a proper workout plan, getting to the gym consistently, putting in the actual effort during your training sessions, tracking your progress, your supplements, it definitely can feel a bit overwhelming at the start.
I’ve been there myself. You might be having a tough time, you might be questioning whether or not it’s even worth it. But one very important thing that you have to keep in mind is that learning the ropes in terms of building muscle and losing fat is just like any other skill. And once you’ve gone through that initial grind and you’ve gotten accustomed to things, you’ve learned about your body, you’ve built up the proper habits, you’ve achieved some decent muscle building and fat burning results, it might be easy to just focus on the immediate short-term game that you’re gonna see, but you also have to understand that by just putting in the work for that initial year or two you’re literally setting yourself up for an entire lifetime of benefits. And the specific time frame it’s gonna take for each person to get to that point where they really just get it in terms of training and nutrition, and they’ve built a decent physique, and everything is mostly on autopilot, that time frame is gonna differ a bit it depends on whether you’re being exposed to the right information and how closely you’re dedicating yourself to your plan, but I think in most average cases probably somewhere between a year or two if you’re getting the right informatio, that’s all it takes to really get a solid handle on things where training has just become a normal part of life, probably something you enjoy and look forward to, at least on certain days of the week, and where nutrition is mostly just automatic and is something that you don’t really have to think too much about.
I mean, if you go about things properly you should be able to gain roughly 50% of the total muscle mass you’re ever gonna build just in that first year alone. And then probably the second year will be another 25%, so within one to two years you can make a very solid transformation if you stay consistent, and be right up around 75% of your genetic limit. And then the next year or two would be used to fill in most of the remaining amount. And not everyone is even trying to be as muscular as possible, so if you’re going for a leaner more aesthetic look, then by the two-year mark you might already be carrying an amount of muscle that you’re satisfied with. And if you compare that to the scope of your life as a whole, that’s really not a long time. That’s seven hundred and thirty days, and it’s a hundred and four weeks. And then the other very important thing to understand in this whole equation, is the fact that maintaining your physique after you’ve built it is a lot easier than the actual process of building it from the ground up.
Not only because you’ll have all the right habits in place already so they’re easier to stick to but even just physiologically as well, it doesn’t require as heavy of a training stimulus to keep your existing muscle mass intact in comparison to initially building it. So once you’ve achieved a physique that you’re happy with, at that point if you want you can be a quite a bit looser with your training and your physique probably won’t change that much. And then because of muscle memory if you do happen to go off the rails a bit down the line and fall off track a bit, which happens to most people here and there, you’re going to be able to rebuild any muscle that you might lose at a way faster pace than it took to originally build it. So, what I’m ultimately getting at here is that, if you’re in those beginner stages, if you’re thinking this is really hard, I’m overwhelmed, I don’t know if I can maintain this, understand that there’s a huge lifetime ROI involved with just buckling down and putting in the work for the first one to two years.
Even though it might seem challenging right now, if you can just grind through and move forward regardless, stick to your training plan, stick to your nutrition plan, continue researching so that you can expand your knowledge further, that is going to massively benefit you literally for the rest of your life, because it really just gets easier and easier the longer you’ve been doing this. And once you’ve gone through those first couple years, you’ll always be in shape and have a body that you’re happy with moving forward.
You’ll be healthier. You’ll be more confident and you’ll have the knowledge to easily get back in shape if you do fall off track. One to two years is not a long time to ask for in the grand scheme. There are a lot harder things in life than going to the gym and eating well. Those are things that will directly benefit you not just physically but mentally as well, so just go and do it, keep that bigger picture in mind and understand that the effort you’re putting in right now is going to have a reverberating effect ten, twenty, thirty, fifty years or more down the line.
So, I hope this was helpful. Like I mentioned before, having access to the proper information is a critical aspect of helping you learn the ropes as efficiently as possible and maximizing your results in those first couple of years, so if you do want to grab a fully structured step-by-step plan that lays out everything you need to know in terms of training nutrition and supplementation using a no BS science-based approach, I definitely recommend checking out my Body Transformation Blueprint program by clicking up here or visiting www.BTBluePrint.com.
Definitely a resource that I wish I would have had when I first started. For those who are new to the channel, my brand new science-based pre-workout fish oil and multivitamin are also now available over at www.RealScienceAthletics.com, the link is in the description. And make sure to hit the like button, leave a comment, and subscribe below if you haven’t already, in order to stay up to date on future videos. Thanks for watching, guys. And I’ll see you in the next video. .
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Tito Ortiz Tries Out ‘Fitness MMA’ – Sweat Inc., Season 1
theguy 0 Comments Cardio Get fit Health Healthy Food
Welcome to Fitness MMA, guys. It is a high-intensity 30-minute workout with one-minute rest in between intervals. We’ll do all the same workouts that MMA fighters do, but you’ll never get hit, so it’s safer. From a business model standpoint, what size class? Where are you going to make your money from? We’re doing these classes five times a day. We have about 80 students in just one gym, and they’re paying $45 per month. – $45– – Really, really cheap for that. Yeah, it’s very– Right now, we have it very inexpensive. Do you have this trademarked? Uh, no because we’re the only ones doing it. I know there are other similar inspiration-type of classes, um, MMA TRX program. You say you’re the only guys doing this, you know. – What do you mean? – We’re the only gym that is doing it. Uh, our structured class– I guess it depends on what you’re calling this.
That’s where you’re losing me. I want to see innovation. I like the idea, but, like, how are you doing it differently? So, you can use karate, taekwondo, jiu jitsu, wrestling, and that’s where you get the MMA part. It’s a high impact workout working with medicine balls, working on heavy bags. It’s functional training because you’re using every muscle in the body. We’re going to start out with our warm-up. We’re going to do bag jumps with sprawls. So, from here, we sprawl out, back and forth. Over the bag, sprawl out, drive your hips in. Obi: This ain’t no warm-up. The purpose of the warm-up is to raise heart rate and to prep the muscles for strenuous exercise. Starting with the move that Adrian is doing can shock the system and result in a muscle tear. We’re going to mount the bag, and we’re going to start with our elbows. So, it’s boom, boom, boom.
It’s fast. Randy: And you’re just doing this for 30 seconds, huh? Adrian: Yeah, 30, well… You provide instruction, like, “Put your hand here. You drop your core there.” You gotta, like– Where’s the cuing? We need your cuing. Yes. Normally, I wouldn’t be on a bag. Normally, I would be walking through the class. Well, like Erin’s all over the frickin’ place right now. Instruct me. People pay for classes to learn proper form, and the reason for that is so you don’t get hurt. Whenever I design a program, a workout, I always make sure that I instruct which muscles should be engaging at what point during the entire exercise. It’s critical. Now, we’re up, back on our feet. Build the cardio up. Look, I’ve done this stuff before. Obviously, Tito has, but this requires instructions. It can’t just be, “Here we are. Figure it out. Hit the bag with your elbow.” How are you going to teach this workout to other instructors if you can’t even teach it to us? You’re unprepared.
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GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
theguy 0 Comments Cardio Get fit Health Healthy Food
Hi, my name’s Julian, I’m 26 years old and currently a student. My whole life I’ve had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I’ve always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn’t change anything and left me pretty frustrated. About half a year ago I went travelling around the world. During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn’t have any experience with barbell training.
It adapts to your goals and experience and programs the training accordingly. Check the description for a free link. I’ve been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change.
Don’t forget to like and share the video 🙂 .
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Most Inspiring Person 2019 – Successful FIT and HEALTHY #PeopleWithPassion
theguy 0 Comments Health
Hello my name is Peter Kareem. I’m from New Zealand and 67 years of age and turn 68 in about 3 months time. I have many passions: raw food, loving the mountains I’m in the Himalayas here and the Annapurna circuit is my favorite. I’ve been here many times before and a lot of those times I’ve been here to do research on altitude sickness I’ve had a passion for studying physiology and natural health for many many years and I decided that while I was in Nepal, loving the mountains that I’d find out a little bit about this altitude sickness Now most of the medical profession at the moment say it’s caused by low oxygen levels and there is a secondary factor because as you do get higher the oxygen levels are quite low But the primary factor has to do with the thing called hemoglobin which has to do with the iron content of your red blood cells When you’re pushing yourself hard in these mountains Your red blood cell are used up pretty quick and your bone marrow is where the red blood cells are made.
And if they’re not getting enough iron Then what happens is you start suffering from the same symptoms as anemia. Because the iron is what carries the oxygen and if these low oxygen and insufficient iron in your body then the nutrients are not getting to the cells within the body. But yes I’ve had other patients in life. Being adventurous. I put a little yacht together once and spend 3 1/2 years sailing around the Pacific Ocean I guess because my life has been earth based and I’ve always been a person who’s been trekking in life and as a younger person or as seriously into snow and ice climbing and that’s one reason I come back here to the Himalayas quite often This is my sixth time.
I’ve been over five times before And each time I try to take different tracks. Like this morning I went up 1000 meters or so just on a local track to be up and in the snow and the mountains We all have the power! The important thing is to make sure that in your diet system that you’re not putting too much food into your body that has already been damaged which means that you should be eating a lot of raw food I’m about 95% raw in my home environment. When I’m traveling I have to compromise and just do the best I can. If you’re eating a typical Western diet then most of the food that you’re eating has been damaged to some point. Now what we’re calling damage this is when the food is taken above the pointer of denaturing Denaturing happens up to about 42 degrees centigrade and above that the more heat that’s put onto the food source the more damage is done to it Then you consuming this food and your body’s been built out of demolition material Now I’ve been it long enough now that my body’s hopefully does not have too much demolition material in it. So I’m able to push it a little bit harder than most people of my age I haven’t beaten age I’m still slowling down.
But I’m managing to hold on to it quite well Several reasons! Firstly as a younger child I suffered severely from tonsillitis I had to take days off school and there’s a lot of pain and this went on for most of my life until I was in my early 20s. When I had my tonsils out and it was the impact of of that. That made me stop and start thinking that somewhere from the time I was born to that moment I was doing something wrong I needed to change my lifestyle. The other thing that made me seriously go down this path was that my father died when I was 14 to 15 Left my mum with six kids and no income. Things were pretty hard at the time And I decided as a younger person that one day I was going to find out what caused cancer.
Why do people get these diseases and start dying of cancer And then I started reading about other ways people were dying: Diabetes and cardiovascular problems and I kept going down this this roadway. It became a passion. Things like Alzheimers diseases and Huntington’s diseases… Yes there’s not many diseases I haven’t covered at this stage of life I lived in a small Township in New Zealand. The name of the township is called Karamea. It’s on the west coast of the South Island. I’ve got a small acreage there It’s just under 2 acres. I have a number of fruit trees on the property Set up on a permaculture system. Permaculture is a system that was developed by Australians many many years ago. Basically what we’re talking about is taking a small environment and treating it with as many diversity of tree sources in food sources. And my places mainly set up with fruit trees at the stage. Later I’ll put more gardens in. And in my place I’ve well over 100 fruit trees, vines and things of that sort and any excess food I swap with local people for who’s into gardening I’ve a very large greenhouse to try and extend the climates in the area And I’ve built her house there myself.
A little two-bedroom house which is solar-powered for electricity. And it has a little wood-burner. I grow my own firewood trees on the property And I have another second building. We have a clinic for people who want to come and who do have serious diseases And they wanting to cure themselves by natural means People are always welcome. I don’t advertise but the places is always there and set up for people who want to go down that path.
Max Gerson… That was almost 100 years ago now and he did a lot of research into raw foods and he was finding that many of his cancer patients were curing themselves by using raw food. It was unfortunate for him that he didn’t have the physiology and the medical research that we have today A hundred years ago Litoral microscopes and things of that sort weren’t known. And by all means, I did study a lot of his work There were people like Pritikin who knew there was a problem with the defense. But again, he didn’t understand what was going on at the molecular level And we have that knowledge today! All the knowledge is there but not many people are connecting the dots Hopefully I’m one of them!
As found on Youtube
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6 PACK ABS For Beginners You Can Do Anywhere | 2018
theguy 0 Comments Cardio Get fit Health Healthy Food
(soft music) – What’s up, THENX athletes? Today, I’m gonna show you a six pack abs workout that you can do anywhere and this workout is gonna be perfect for beginners because a lot of these moves are exercises that you can just get right into. You don’t really have to have any prior knowledge on how to do these. These are pretty basic movements, but they’re super effective when it comes to burning fat and getting a six pack ab.
And best of all, all these exercises require zero equipment. All you need is your body and the ground and gravity and you’re good to go. Now this routine I’ve created for you guys is gonna have a mixture of fat burning exercises, ab sculpting exercises and we’re gonna be using different exercises to target different areas of our abs. The abdominals is a very big muscle group, which is gonna require a lot of different types of exercises to target every single area. The upper abs, lower abs, middle of your abs, your obliques and everything else in between. So to be really aesthetic, you have to target all aspects of that muscle group. And of course, we’re gonna be incorporating fat burning exercises to burn that layer of fat right on top of our abs to make them really show, to make them a lot more aesthetic. And the best of all, this ab routine is gonna make your core super strong. These are the same exercises that I got started with and I still use to this day.
With the right nutrition and the workout that I’m right about to show you guys, it doesn’t matter if you’re a beginner or advanced, this workout is gonna get you shredded. And best of all, you can do this anywhere. So there are absolutely no excuses. So, let’s go and do this together guys. Are you ready? First exercise is gonna be high knee taps. We’re gonna go for 45 seconds on, 15 seconds off. Let’s go for it. (soft dance music) Make sure to stay breathing, guys. Just regulate that breathing. And this is gonna be a piece of cake. (soft dance music) So right now we’re getting our whole body moving, getting that heart rate up and start burning that fat.
This is also gonna get our body ready so that when we move into those harder core exercises, it’s really gonna take a stronger effect cause we get everything fired up. Whew, alright. Next one we have, Russian twists. Let’s go right into it. So legs up, keep those legs straight. Touch one side, touch the other side. Keep that core tight, regulate that breathing. (electronic music) Don’t give up guys, we’re just getting started. Pace yourself. If you can go fast, challenge yourself, go for it. If you can only go slow, take it easy, chill. Eventually, you’re gonna get a lot better at this. The most important thing is to make sure that your form is on point and everything else will progress. We’re on out way to six pack abs, baby. Keep those cores tight.
(electronic music) Alright, next exercise we have is leg raises. You guys ready for that? Let’s go for it. Alright, so all the way up, all the way down. You want to come to about six inches off the ground. Make sure you’re going all the way up and all the way down. Keep those legs straight. (slow tempo music) There we go, almost there guys. Five more seconds. Three, two, there we go. Alright, next move we have hip raises. Alright, here we go guys. This move, form is everything. Legs straight out tight, tight together. You’re gonna bring them in and you’ll bring your body up. Back down, straight out. Let’s go for it. (dance music) Form is everything on this one, guys. (dance music) Keep that breathing. (dance music) Whew, alright. Now you’re starting to feel it, hopefully. Okay, so the next move we have is flutter kicks.
Let’s go right into those. Legs straight, core tight from this position. One leg up, one leg down. (electronic music) This is an excellent move for tightening that core, strengthening that core and also burning that fat. This is one of my favorites. I literally started off on this move right here. This is one of the first ones I ever did for abs. (electronic music) This is one of those excellent moves that targets that lower core. That’s normally one of the most hardest places to hit. Alright, now let’s go for some plank. Now we’re gonna use a different angle to target those abs, alright? And also, a different flex too. Let’s go right into it. We’re gonna go into a plank. We bring one knee up, come back down. Other one up and come back down. Let’s go for it. (slow tempo music) It’s all about control.
Keep that core tight that whole time, guys. Don’t ever loosen it. That’s the most important part. Bring those knees up. Alright. So now we’re gonna switch it up again, hit another angle. We’re gonna go to chair sit ups. From this position, you wanna keep your legs up so that way you’re automatically engaging that core. And we’re gonna put our hands, let’s start with one side first. Activate that core, keep that core tight. Keep these feet up. (soft music) This one is an ab-killer, guys. If you’re doing this with me, hang in there. We’re almost there. Regulate that breathing. (soft music) When you guys go up, try to go up. Try to touch the ceiling. You guys really want to reach for it. Here we go, we’re almost there. Alright, so the next one we’re gonna go for is seated in and outs. Another different angle. We’re gonna go straight out, keep that core tense and bring ’em right back in. Alright guys, let’s go for it. Make sure to go all the way out, all the way in. Form is everything. Especially if there’s a lot of beginners watching this right now, you want to start with perfect form because you’re gonna grow off of perfect form.
You start with sloppy form, you’re gonna grow off of that sloppy form. You don’t want that. (dance music) If you need to stop, stop. Take that break, but keep going. Don’t give up, no matter what. Alright, we’re gonna build that discipline. That’s also just as important as working out cause you’re only as good as you continue to push. So with that said, we’re gonna move in to the last exercise, guys. We have jumping jacks. This is gonna really finish off the job right here. Get us those six pack abs coming in. Here we go. So this is the last exercise, guys. Push it as hard as you can. This one, you don’t want to stop. You want to give this everything you’ve got, this last exercise. Build that discipline. That’s what first gonna allow you to go on that extra reps, go on that extra time. And eventually, your strength is gonna catch up with you.
You’re gonna progress super quick. But, it’s all in the mindset. We’re almost there, almost there. Here we go, five seconds. Hard, hard, hard. Alright, so there you have it. Round one for those six pack abs, a routine that you can do anywhere. Great for beginners because you don’t need any equipment as well as the exercises being pretty basic. Anyone can do them, but be extremely effective. Because they’re the ones I started off on, but the ones that I still do to this day. I mean, you can hear me.
I’m pretty gassed at this point, but we still got three more rounds to go to finish this routine. So if you guys enjoyed this routine, enjoyed the workout, then smash that Like button. And for more workouts sign up right now at thenx.com, become a member and get full access to all our workout programs, all our technique guides and our daily workouts that are gonna have you shredded and not just looking strong, but actually being strong.
Download the THENX app in the App Store to take our workouts with you everywhere. We have people all around the world learning how to muscle up, planche with ease properly, step-by-step with the correct progressions all on our app. So sign up today and become a member and join the millions of THENX athletes and start getting in the best shape of your life today.
Thank you guys for watching. I’ll see you guys in the next Sunday’s video. Let me know what you want the next video to be about by commenting down below. (upbeat music) .
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11 Rookie Workout Mistakes You Should Avoid
theguy 0 Comments Cardio Get fit Health Healthy Food
Eleven rookie workout mistakes you should avoid Going to the gym is great. Workouts are good for both your body and your mind after a stressful day. But we often make mistakes during our workouts that stand in the way of being healthy Did you know that doing exercises in a wrong way is even worse than doing nothing at all? Why do you go to the gym regularly and don’t get the desired resuls? In this video, we collected the 11 most common workout mistakes that you should avoid.
Remember the devil is in the details 11. long cardio workouts When it comes to cardio workouts, you need to learn to keep the balance. On the one hand, don’t exhaust yourself. Overdoing cardio can have a negative effect on your cardiovascular system We are pretty sure that the last thing you want from your workouts is heart problems. On the other hand, not doing enough means exercising in vain. Of course, it’s different for everyone, but the average duration of a cardio training should be around 30 minutes We recommend you start small and gradually build your way up. This way you will know your limits and keep your heart safe 10. low calorie diet Generally, low calorie diets are healthy and can slow down the aging of the heart and prevent cardio diseases However, they contain very small amounts of fat that your body needs so much during an intensive workout To get the necessary fats, proteins and carbohydrates for your body, eat more salmon and avocado These products have enough fat but they are healthy and nondestructive 9.
Not sleeping enough Of course, not sleeping enough means lower physical performance and slower recovery And when you feel tired, there is no point going to the gym. In such a bad mood, you will be cheating yourself, doing the exercises just for show. like this video if we’re right 8. sports drinks with electrolytes Drinks with electrolytes can harm your body a lot because they contain a large amount of sugar This is exactly why they seem to make you feel energetic and refreshed Drink pure water instead.
Many people think drinking water when exercising is wrong, but you are not one of them, right? Don’t torture yourself by not drinking any water. During a workout your body actively loses a lot of fluids So be kind. Don’t deprive yourself of life-sustaining water 7. eating more Yes, sometimes you may feel like a good workout is a great feat So you deserve a feast We’re not fans at this pun either. If you want to keep your weight in check or even decrease it, you have to eat right and stay away from empty calories What do you choose? super tasty hamburgers or a beautiful body? 6. working out on an empty stomach If you come to the gym hungry, there is a great chance you won’t be able to finish the workout because of tiredness and feeling unwell If you don’t want to lose consciousness, this is not a joke.
It’s real In the gym, eat two hours before exercising. Two hours is enough for the body to digest the food to the point when you are already not feeling sleepy and not hungry yet 5. going to the sauna after a workout Like we said before, during an intensive workout you lose a lot of fluids because of that your body pressure rises So a hot bath or a sauna can be very dangerous for your heart and blood vessels So, if you want to wash off the sweat, take a warm shower instead. It’s quicker and less harmful. 4. using a scale Do you feel discouraged every time you step on a scale? Well you shouldn’t. You can comfort yourself with this thought: Muscles weigh more than fat So maybe the fat you wanted to burn turned into muscles Seriously speaking, to get accurate measurements, you need to use special devices that can tell you how much fat there is on your body 3. not hiring a fitness trainer Some people, if not most, need a Shia LaBeouf in the gym, someone who can yell at them. Just do it. If you are one of such people, don’t be cheap and hire a trainer He or she won’t let you stop when you want to Trainers are usually great motivators besides their job is to develop a training program that fits your needs and your physical capacity A professional trainer can make sure you do all exercises correctly and don’t harm yourself accidentally 2.
Not cooling down Don’t forget to take a few minutes to stretch after a workout it will reduce the pain in the muscles and make your recovery much faster. Also when running, don’t stop immediately Slow down gradually and walk a little in the end. Don’t forget about this and leave some energy for it 1. daily workouts Regular workouts and eating healthy food are your way to a great body But regular doesn’t mean everyday. If you workout every day you will feel exhausted. and your muscles won’t have time to recover Ironically, daily workouts lead to the increase of cortisol in your body This hormone may cause your weight to increase so that all of your effort will be for nothing To avoid this, take breaks between training sessions, get enough sleep and eat well Do you know any other workout mistakes that we should avoid in the gym. Share them in the comment section below Share this video with your friends to help them get their dream bodies and hit the like button below the video The more likes we get, the faster we make new videos for you
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I Did 100 Pull-Ups Every Day For 30 Days
theguy 0 Comments Cardio Get fit Health Healthy Food
My body is really sore and that really was the hardest workout I think I’ve ever done I’m not a personal trainer I’m just a regular person the last thing I want to do is 100 pull-ups it is day one of the pull-up challenge I’m doing a hundred pull-ups every day for 30 days this challenge started a couple of years ago I wanted to do a fitness project for BuzzFeed where I gained as much muscle mass as possible I was always super skinny and I always had body image issues so I gave myself 12 weeks to do it and I gained about 20 pounds and then throughout the year I kept it on and I was really impressed with how much stronger I looked and felt so I wanted to sort of challenge myself again and see what else I could do I’m pretty excited I’m nervous I’m scared I don’t even know if I can do 100 pull-ups most I’ve ever probably done was like 50 in one gym session and 100 super daunting and I’m grossly competitive so if I can’t do 100 I’m gonna be so frustrated with myself since it’s my very first day I want to see how much I can improve over the next 30 days so I’m sort of going for time today I want to see how quickly I can do my hundred pull-ups about halfway through on the very first day my arms were completely dead so I’m not looking forward stay what I’m gonna do it we’ll see what happens luckily I finished all 100 pull-ups I was super proud of myself it took me about 54 minutes to do 100 pull-ups which i think is pretty good I want to keep time because I know I’ll be able to cut down on my very last day and I want to see how much time I can actually cut my very first set I did 16 pull-ups hoping to get that to 25 or 30 I think 30 would be awesome and yeah day one is complete 29 more to go I have a feeling I’m gonna be very sore tomorrow I don’t think I’ve been this sore in a very long time basically my whole upper body I don’t know can I do this for 29 more days day threes workout is officially done last 25 were really difficult almost couldn’t do it I almost came back a second time today it’s okay if I fail but it’s also I don’t know I’m gonna push myself and see how far I can go this challenge was gonna be a really big undertaking so I wanted to make sure that I was doing it correctly so I reached out to my friends at Soho strength lab which is a gym in New York and we realized that if I was gonna do all of these pull-ups I wanted to make sure that I had different variations of the pull-ups so I could do a regular pull up this way but I could also do parallel grip or reverse grip and that way I wouldn’t put too much strain on my body and then we also figured out that if I was gonna do all these pulls I needed to have a lot of pushes in my workout as well so when I was doing 100 pull-ups I was also in between doing some push-ups we’re doing handstands just so my muscles could get a break and I wasn’t just overworking them because I was doing this challenge I actually didn’t want to change too much about my diet I just wanted to see what the pull-ups would add or change to my body I did want to be careful about the number of carbs that I was putting into my body so I didn’t have any cars with dinner and then for for breakfast that was when I mostly got my carbs just because I needed that energy before and after my workouts it’s day four and I don’t want to go to the gym I am tired and sore but I signed up for the challenge and I think it’ll get better the next couple days were actually a lot harder than I thought they were gonna be because my entire upper body was so sore my abs were sore it hurt when I laughed when I coughed and I started getting calluses all over my hands which made it even harder to grip the pull-up bar I thought to myself if my body’s gonna be this sore and it’s only day four into this challenge there is no way I’m gonna make it to day 30 so that was not looking forward to the rest of it it’s getting easier to be honest at least compared to the first couple days okay five is done 25 left week two was a little different my body stopped getting really sore which was awesome I was sort of getting used to all the pull-ups and that made them a lot easier to do I’ve always struggled with not knowing how far to push myself so one day 9 I wanted to really see how far I could go so I did the hundred pull-ups but I also did a hundred push-ups on top of that just to see if I could do it and surprisingly I was able to do it it took a little while but I did it all in one gym session and that was incredible because to me it sort of told me that the project was working because there’s no way I would have been able to do that before this challenge day 11 early in the morning ready for the challenge feel-good nuts or the biggest thing for me with this challenge is they’re only like to pull up spots at my whole gym and I always feel so guilty using them so I sort of made the the city of New York my gym at some points I would go to the park to do the pull-ups or I would use scaffolding and do the pull-ups just to finish my workout and that way I wouldn’t cheat myself out of not finishing off one hundred I don’t know I just have to get creative with it because I feel so bad about taking up the pull-ups by every single time in the gym just finished day 15 that means them literally halfway through the challenge already this is crazy because two years ago I couldn’t do a single pull-up and now I’m doing a hundred a day and I just did it for 15 days there’s a point during the end of the third week when I was in a separate BuzzFeed video the video was taken from a different angle of where I ever saw myself this camera was set really far away I got to see myself from an angle I could see that my arms were like the biggest they had ever been I was just so impressed with myself because I was actually seeing results it is day 20 and I am 2/3 of the way through the project so I thought I’d celebrate by doing hundred pull-ups and 100 pushups today just to compare myself to that first week when I did it to see how much I’ve improved it actually went really well I did it in the same amount of time it took me to do the just a hundred pull-ups in day one so I’m definitely doing a lot faster at this and that’s like exact proof that I had gotten stronger and was able to do this so I originally wasn’t going to say anything about it but there was one day last week when I didn’t complete all hundred pull-ups I don’t know I was just super tired my body was exhausted I wasn’t feeling well I’ve done enough research about fitness to know that if your body is not feeling well you shouldn’t push yourself I wanted to listen to my body so I only did thirty that one day and I was really frustrated with myself and embarrassed I didn’t want everyone to know that I had failed I sort of looked at it as failing I wouldn’t even call it failing because I’m still completing the challenge almost every single day it’s just one day I couldn’t do it and I was so glad that I didn’t finish because for the next day my body was absolutely ready and I was able to do all hundred the next day so the very last day of the challenge was pretty big for me I knew that I wanted to go into it and do all hundred pull-ups as quickly as I could because I wanted to compare that time to the very first day and on the first day I did all hundred pull-ups in 54 minutes on the very last day I completed all 100 in 21 minutes and I was just so incredibly proud of myself because they just showed how strong I had actually got I am officially done with the challenge I did not really think I was gonna make it this far I don’t know I just keep thinking – two years ago I literally couldn’t do a single pull-up I know it’s really easy to look at some of these fitness videos and fitness projects online and think yeah that’s great for that person but like what about me I am that person who used to ask those questions I would see other people’s body transformations and I would just think like that is honestly incredible for them but I could never do that but here I am I’m literally that person who did that there were actually some pretty big changes in my measurements from before and after the challenge my weight actually went up by about half a pound which was incredible I saw that my body fat percentage went down to ten point nine percent instead of the thirteen point eight percent it was originally and also I saw that my chest got a lot bigger and my biceps got bigger and my shoulders got bigger – I’m not a personal trainer I’m just a regular person and some days I don’t do everything that I should do but it is not easy at all it’s a lot of hard work a lot of willpower and you may not like it then but if you have a fitness goal or if you want to gain muscle if you want to lose weight if you want to do anything like just look at my progress I couldn’t do a single pull-up two years ago and I just did a hundred of them everyday for 30 days so you can do it too
Gout Diet: Healthy Diet Plan for Gout and High Uric Acid
theguy 0 Comments Health Healthy Food
Healthy Diet Plan for Gout or High Uric Acid What should you eat for lowering the chances of gout attack and reducing elevated uric acid? In this video, I will tell you the healthy diet plan for gout. Healthy diet plan for gout includes the recommendation of healing foods and foods that increases the excretion of uric acid through the urine. It further includes removing of dead foods that cause gout, increase uric acid and deteriorate metabolism in the body.
Healing Foods for Gout All foods in their natural unaltered form are the best healing foods. It includes increasing intake of fruits and vegetables. Let’s discuss which fruits you can take. You can eat Apple, Apricots, Avocado, Berries, Cherries, fresh Coconut, fresh Dates, fresh Figs, red & purple Grapes, ripe Mango, Melons, sweet Oranges, Pineapple, sweet Plums, soaked Prunes, and soaked Raisins. In vegetables, you can take cooked Beets, Carrots, Cilantro, Cucumber, Fennel, Green beans, Leeks, Okra, Parsnips, Potatoes, Sweet Pumpkin, Rutabaga, Summer Squash, Winter Squash, Taro root, and Zucchini. If you try for juice therapy as recommended in nature cure, you can take Apple Juice, Apricot Juice, Sweet Berry Juice, Sweet Cherry Juice, Red Grape Juice, Mango Juice, Fresh Homemade Peach Nectar, Pineapple Juice, and Sweet Lime Juice.
In beverages, you can drink coconut water, Almond Milk, Coconut Milk, and Rice Water. Quinoa, Brown Rice, Sprouted Wheat, Organic Wheat, and Wheat Grass are most beneficial whole grains. Just avoid refined grains. In legumes, Mung Beans such as Mung Dal and Split Mung Dal are only best for gout patients. You can also take Mung Sprouts. Coconuts, soaked & peeled Almonds, Flaxseeds, and Sunflower seeds are best nuts and seeds for a patient with gout. You should eat healthy fats that only includes Cow’s ghee, fresh coconut, and fresh avocado. These are best for a patient suffering from high uric acid. However, coconut oil is heavier to digest. If your digestion is good, then you can consume coconut oil.
Otherwise, best cooking oil is only cow’s ghee for you. In dairy products, you can take Cow’s Ghee, Cow’s Milk, unsalted and homemade fresh Cow’s Butter and Goat’s Soft and unsalted Cheese. Cheese should not be taken more than once per week. Now, let’s talk about what you should not eat. Dead Foods for Gout Dead Foods are the foods, which has no life in them. For example, processed foods, dead animal products, and cooked foods. So, you should avoid cooking the foods that you can eat without cooking just like fruits, vegetables, seeds, and nuts. You should not eat Sugars and Artificial Sweeteners. Instead, you can take honey and fruits. You should avoid all types of oils and fats, especially refined oils. However, you can cook your food in grass-fed cow’s ghee. Avoid All Meat Products. Instead, you can take Quinoa. If you want to eat any animal products, then you can take Fish Oil and Chicken Soup. In case of rice, avoid white rice. Instead, you should take brown rice. Stop drinking alcohol. Instead, you can drink Green Cardamom tea, Cinnamon Tea or Nettle Tea.
Don’t take any soy products and canned processed food products. .
As found on Youtube
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Tiffany Rothe’s 5 Minute Fitness – Chair Workout part 1
theguy 0 Comments Cardio Get fit Health Healthy Food
Hola Rothestars, soy yo Tiffany Rothe, y estoy de vuelta con una serie de rutinas de 5 minutos Tenemos 4 videos para hacer este mes, que podemos relizar uno despuĂ©s del otro Y lograr un buena rutina de 20 minutos. Y todos estos entrenamientos usaremos una silla Asi que tienen que ir a su comedor en su cocina o donde quieran y buscar una silla Debe tener un respaldar alto como este, y quiero que se acerquen a la silla Y se sienten Bien lo primero que van a hacer es estirar sus piernas asĂ Y estiramos hacĂa arriba, bien, desde su cintura hasta la punta de los dedos, bien Y luego hacĂa afuera, y hacĂa el otro lado Bien no tendremos mĂşsica en este video, porque realmente quiero que prestĂ©n atenciĂłn a mis indicaciones Para asegurarme que estĂ©n en una buena y correcta postura Entonces abran sus rodillas hacĂa afuera, y siĂ©ntensen bien derechos y contráigan su abdĂłmen Y luego levanten sus talones del piso asĂ Bien luego levántense y mantĂ©nganse asĂ, y vamos a subir en cuatro, uno, dos Tres, cuatro y abajo, dos, tres, cuatro, asi es Dos, dos, tres, cuatro y abajo, contráigan su abdomen, bien firme Tres, dos, tres, cuatro y abajo, dos, tres, cuatro, y cuatro, dos, tres, cuatro, lo tienen Sigan asĂ, talones, arriba, vamos y cinco, dos, tres, cuatro y abajo dos, tres, cuatro, tres más Y seis, dos, tres, cuatro y abajo, dos, tres, cuatro y siete Empujen, empujen, empujen y abajo, dos, tres, y ocho, dos, tres, cuatro, y abajo.
Van a mantenerse aquĂ mismo Estiren un brazo hacĂa afuera y empujen abajo AsĂ es, empujen abajo, abran sus rodillas, y vamos por 10, nueve, ocho, siete, mantengan su pecho arriba, seis, contraigan su abdĂłmen Cinco, cuatro, tres, dos, cambiamos, vamos Empujen, pecho arriba, contraigan su abdĂłmen Relajen sus hombros, ocho, siete, seis, cinco, cuatro, tres, dos, y uno, vamos Toquen la silla al bajar, y estiren la pierna, bajen y estiren hacia arriba Los talones bajan al piso, contraigan el abdĂłmen, empujen hacĂa abajo y hacia arriba, empujen hacĂa abajo y hacia arriba, lo tiene Tenemos la silla aquĂ porque no quiero que ustedes se inclinen hacĂa adelante, no se inclinen asĂ, mantĂ©nganse derechos, contraigan el abdĂłmen, y abran sus rodillas Abajo y arriba, abajo y arriba, vamos a probar nuestro equilibrio, abrimos y juntamos, abrimos y juntamos; lo tienen Exhalen cuando contraigan su abdĂłmen, su espalda debe estar derecha Abran sus rodillas y los talones arriba, ocho, cuenten conmigo Siete, asĂ es, seis, cinco, cuatro Los talones no tocan el piso, tres, dos Y uno, bien, bajamos, pecho estirado, bajamos los talones, mantenemos los pies en el piso, levántense y Uno, dos, tres, cuatro, cinco, seis, siete, siĂ©ntense Bien, de nuevo, hagamos un poco más, ocho, siete, abajo, seis, cinco, cuatro, tres, dos, siĂ©ntense Bien, va a quedarse aquĂ, para relajar y acomodar su postura Las rodilas hacia afuera, acomoden los pies, levántense Contraigan el abdĂłmen, y empujen, ocho, siete, seis, cinco, cuatro, tres, dos, uno Bien, están fortaleciendo sus entrepiernas y cuádriceps, vamos a hacer otra serie más, están listos? Levántense y empujen, ocho, siete, seis, cinco, cuatro, tres, dos, uno Ustedes son increĂbles.
Ok, ahora vamos a hacer una variaciĂłn más asi que abran sus talones, y van a saltar y sentarse Cuando salten, pongan sus pies en punta Uno, dos, tres, cuatro, cinco, seis, siete, y ocho Bien quiero que se sienten sobre la silla, porque saben que, requiere más energia Empezar y parar, que continuar sin sentarse Entonces lo que lo hace más difĂcil es que se sienten sobre la silla Vamos a hacerlo de nuevo, están listos? Empujen, ocho, siete, empujen hacia arriba, seis, empujen hacia arriba, cinco Cinco, cuatro, tres, dos, y uno Buen trabajo, ustedes son increĂbles, ok, haremos una serie más de estos Se que su corazĂłn está acelerado, siĂ©ntense derechos, contragan su abdĂłmen Vamos, ocho, siete, seis, cinco, cuatro, tres, dos, y uno, buen trabajo Ok, si combinan estos tres ejercicios tiene una gran rutina para sus piernas Y quiero que hagan esta video tres veces seguidas, o que hagan todos los videos de esta serie para obtener una gran rutina de 20 minutos Ustedes recuerden encontrarme en Instagram, Facebook, Twitter Estoy en todas partes con el mismo nombre, Tiffany Rothe Workouts Ok Tiffany Rothe Workouts, bĂşsquenme en todas partes, pueden buscarme en google, y Ăşnanse En todas las grandiosas redes sociales asi podemos estar en forma, feroces, y fabulosos, juntos Los veo la prĂłxima
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