Category: Healthy Food
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 después 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 así Y estiramos hacía arriba, bien, desde su cintura hasta la punta de los dedos, bien Y luego hacía afuera, y hacía el otro lado Bien no tendremos música en este video, porque realmente quiero que prestén atención a mis indicaciones Para asegurarme que estén en una buena y correcta postura Entonces abran sus rodillas hacía afuera, y siéntensen bien derechos y contráigan su abdómen Y luego levanten sus talones del piso así Bien luego levántense y manténganse así, 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 así, 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 aquí mismo Estiren un brazo hacía afuera y empujen abajo Así es, empujen abajo, abran sus rodillas, y vamos por 10, nueve, ocho, siete, mantengan su pecho arriba, seis, contraigan su abdómen Cinco, cuatro, tres, dos, cambiamos, vamos Empujen, pecho arriba, contraigan su abdómen 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 abdómen, empujen hacía abajo y hacia arriba, empujen hacía abajo y hacia arriba, lo tiene Tenemos la silla aquí porque no quiero que ustedes se inclinen hacía adelante, no se inclinen así, manténganse derechos, contraigan el abdómen, 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 abdómen, su espalda debe estar derecha Abran sus rodillas y los talones arriba, ocho, cuenten conmigo Siete, así 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, siéntense Bien, de nuevo, hagamos un poco más, ocho, siete, abajo, seis, cinco, cuatro, tres, dos, siéntense Bien, va a quedarse aquí, para relajar y acomodar su postura Las rodilas hacia afuera, acomoden los pies, levántense Contraigan el abdómen, 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 increíbles.
Ok, ahora vamos a hacer una variación 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 difícil 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 increíbles, ok, haremos una serie más de estos Se que su corazón está acelerado, siéntense derechos, contragan su abdómen 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, búsquenme en todas partes, pueden buscarme en google, y únanse En todas las grandiosas redes sociales asi podemos estar en forma, feroces, y fabulosos, juntos Los veo la próxima
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10 CRAZIEST “EXERCISES” I SEE IN MY GYM EVERY WEEK! | (I WISH I WAS JOKING…)
theguy 0 Comments Cardio Get fit Health Healthy Food
What’s going on Nation? I’m Scott from Muscularstrength.com and in today’s video I thought we’d have a little fun and I want to share with you guys ten of the craziest dumbest exercises that I’ve seen in my gym since moving down here to Florida Its pretty hilarious, but before we get started be sure to click that notification bell Its pretty hilarious, but before we get started be sure to click that notification bell So you never miss a new video uploaded from me. Alright, so let’s let’s just jump right in Let’s start this off with a bang. Okay, the first exercise is a seated barbell Biceps curl now guys, I know you can lift more weight by doing half curls But this is taking it to a whole new level All right They’re like there is absolutely no benefit to doing a seated barbell curl During the eccentric portion of the movement if you guys want to do a seated curl.
It’s very simple During the eccentric portion of the movement if you guys want to do a seated curl. It’s very simple You grab dumbbells and you do it the right way Number two triceps push down with the elbows flat all the way out to the sides now guys I know you want to be able to lift the entire stack but hunching over the bar with your shoulders Pronated forward and your elbows flared out isn’t the way to do it Okay You are not hitting those triceps as hard as you possibly can but there is a catch to why people do this Most of the time when I see dudes doing this it’s so that they can look in the mirror and they can mire that Triceps flex on the way down on every single repetition. It’s kind of hilarious But if you want to see triceps gains and not just look at them in the mirror you need to do proper form which is elbows by your sides chest up and full extension on the way down number three the uneven benchpress now guys in the video It might look like this could work If you have one side of your chest lagging or smaller than the other side entire side of your body where the heavier weight is on Mind muscle connection you need in your chest in order to break it down to see growth.
Okay? This doesn’t work now there are exercises where Maybe you hold the barbell straight up and you just bring one arm down Bench press that could work to a degree, but doing it this way Maybe you hold the barbell straight up and you just bring one arm down Not if you guys want to grow your chest and one side’s lagging compared to the other Bench press that could work to a degree, but doing it this way It’s a it’s a bent over row done on a lat Not if you guys want to grow your chest and one side’s lagging compared to the other You lean all the way back and then you Consistently and work with progressive overload number four is actually kind of hilarious It’s a it’s a bent over row done on a lat pulldown machine where basically you sit like you’re about to do a reverse lat pulldown and then once you get into position You lean all the way back and then you start pulling the bar to your belly button in order to simulate a bent over row this Don’t try to invent something new just stick with what you know barbell bent over rows Not to mention that you’re never gonna be able to overload Properly number one probably because the weight doesn’t go that high number two The weight is gonna pull you out of the seat as you start to go heavier and number three You’re not really getting that like nice deep stretch you want in your lats because the position that you’re in Isn’t really allowing that to happen.
So if you want to grow your lats and you’re having a hard time Don’t try to invent something new just stick with what you know barbell bent over rows Next is quarter crunches on the ab crunch Machine and I’m willing to bet that quite a few of you watching this video right now are guilty of this Go to the ab crunch machine You’ll load as much weight as you can on it because you want to build some big blocky abs But then when it comes time to doing the reps, all you’re doing is quarter crunches at the top of the movement Let me explain something to you guys The machine has a range of motion that forces you to arch your back in the beginning and crunch at the top Because that’s the range of motion you need to do to work your abs If you only had to do a quarter crunch, it would be designed to allow you to only do a quarter crunch Okay, so drop the weight and do full range of motion. Now number six is probably the most hilarious thing They’re like, okay good because you you look really dumb and I’m like, but like Did it just because you can bend over and the barbell can fit behind your kneecap I felt like such a moron like dudes were looking at me Exercise that nobody’s ever thought of before.
Okay. All right. I see in the gym It’s almost like basically doing a triceps kickback I know that’s why I’m putting it in the video What you need to be doing is an incline Skullcrusher Did it just because you can bend over and the barbell can fit behind your kneecap With a lot more weight than doing it bent over with the bar behind your knees Exercise that nobody’s ever thought of before.
Okay. All right. I’ve seen alright, and we’re just gonna call it a barbell shoulder press You’re literally watching the barbell come down to your face and then pressing it back to the top of the movement which when it comes to building muscle is pretty much a useless exercise I had barely any weight and the few times I actually did touch at the top of my nose it frickin hurt What you need to be doing is an incline Skullcrusher It’s like almost like it’s an excuse to not do full range of motion because technically the bar stops at your face Takes pressure off the elbows as long as you do it on an incline and you’ll be able to overload With a lot more weight than doing it bent over with the bar behind your knees Now number six was the most ridiculous, but number seven is probably the most dangerous one I’ve seen alright, and we’re just gonna call it a barbell shoulder press But it’s probably one of the useless movements you can do You’re literally watching the barbell Where you’re stable enough to do as much weight as you probably can do And I have to admit the guy I saw doing this had a lot of weight on the bar I can understand that but in order to fully activate your glutes in the flex, you have to be able to push down and All right, super dangerous.
Don’t ever do it like this But you cannot get a full extension with that hard glute flex. Now if you really want to get those glutes on fire With a similar exercise all you’re gonna do is to step up on a bench. It works a lot better But if you want shoulder gains and you don’t want to kill yourself do it the right way and bring it down to the top of your chest and repeat four reps number eight is the you will be able to flex those glutes to take full advantage of But it’s probably one of the useless movements you can do to try to target your glutes for a couple different reasons number one Pointless and useless exercise to do Okay? and number two in order to activate your glutes Yes, you might be getting a stretch at the top of the movement I can understand that but in order to fully activate your glutes in the flex, you have to be able to push down and Through with your leg and when you’re doing it on this machine.
Yes, you can push the weight down But you cannot get a full extension with that hard glute flex. Now if you really want to get those glutes on fire With a similar exercise all you’re gonna do is to step up on a bench. It works a lot better it’s gonna require you to have a bit more stability as you step up and control yourself on the way down and When you get to the top of the movement you will be able to flex those glutes to take full advantage of the flex at the top of the movement number nine is Lateral for seven reps and then bend over and hit the rear delts for seven reps. but I am seeing it in my gym and I had to go over to a few different people and explain why it’s a pretty You gotta check out my mercy 30s you do 10 repetitions with your arms really wide on the barbell You do 10 repetitions with your hands close together on the barbell And then you do 10 repetitions with a neutral grip on the barbell and then your biceps explode Regrow and then they get bigger and last but not least.
I do have a bonus exercise I’m gonna share with you guys 21 repetitions is gonna cause a pump whether you do it the wrong way or the right way The only difference is if you do it the right way You’ll actually progress with the movement and you’ll see some muscle growth when you do it the wrong way Repeating for reps and what a lot of people like to do on this There’s absolutely no reason to do a bicep curl from the bottom to halfway Seven repetitions and then do half way to the top for 7 repetitions There’s no point in doing that you need to do full range of motion 21s were originally designed to basically do a triple a triple set or a You are gonna see a lot more gains and you’re gonna be least likely to hurt yourself Lateral for seven reps and then bend over and hit the rear delts for seven reps. That’s what it was originally designed for Protein for the holiday season if you guys haven’t seen it yet You gotta check out my mercy 30s you do 10 repetitions with your arms really wide on the barbell You do 10 repetitions with your hands close together on the barbell And then you do 10 repetitions with a neutral grip on the barbell and then your biceps explode Regrow and then they get bigger and last but not least.
I do have a bonus exercise I’m gonna share with you guys Number 10 the two inch leg press we’ve all seen it. Some of us may have even done it you’ll load up as much weight as you possibly can and then you literally just do a so now for the final exercise that I’ve seen at my gym the dumbest Repeating for reps and what a lot of people like to do on this Exercise is put their legs really close together Alright, and this is what this guy did, this dude Literally loaded up the leg press with as much weight as he possibly could and then decided kind of looking around and looking at people looking around whatever You are gonna see a lot more gains and you’re gonna be least likely to hurt yourself And before we get to the bonus exercise puts his feet up and then pretends and acts like he’s gonna do the movement Protein for the holiday season if you guys haven’t seen it yet go to bodybuilding.com or even amazon they have it there It’s a limited edition.
It actually tastes really good all I could think of and I’m with my workout partner and we’re laughing our butts off and all I can think is that he This is something that you’re gonna want to get because you can use it in a lot of different really cool recipes Which I plan on posting on my Instagram So if you don’t follow me, make sure you check me out at scott herman fitness All right, guys so now for the final exercise that I’ve seen at my gym the dumbest To make it seem like he may have actually lifted the weight Seen I’ve only seen it once that’s how rare it is. Okay, but it did happen All right. This is this is basically gonna be called the fake out leg press Alright, and this is what this guy did, this dude Literally loaded up the leg press with as much weight as he possibly could and then decided kind of looking around and looking at people looking around whatever Gets down and sits on the leg press That’s what the update is for so you can expect to see that on My Android phone it works phenomenally you guys are gonna absolutely love it Then after he’s like done preparing like he’s gonna actually do the lift He puts his feet down and gets up and starts looking around again and I swear to god he did it like three times in a row and So we’ve submitted the app actually three weeks ago.
Then we resubmitted it again last week at the beginning of the week I don’t know what’s going on with Apple, but they take forever but it is coming. Okay? with maybe other people that he thinks were watching him that were And I really hope you guys like this I put a lot of time and a lot of energy into it And then he used that lapse of time where they were actually doing their own thing To make it seem like he may have actually lifted the weight So go down there and smash that like button if you enjoyed the video and I wish I was making this stuff up because some of not even allowing you to properly bench the weight in place all that at a time kind of like a single arm dumbbell all you need to do is bench more pulldown machine where basically you sit like you’re about to do a reverse lat start pulling the bar to your belly button in order to simulate a bent over row I know that’s why I’m putting it in the video It’s almost like somebody’s like oh, wow.
This feels really natural which when it comes to building muscle is pretty much a useless exercise keeps constant tension on the triceps throughout the entire range of motion to the face because that’s what you’re doing to try to target your glutes for a couple different reasons number one and number two in order to activate your glutes the flex at the top of the movement number nine is just because you get a pump doesn’t mean that you’re getting muscle work That’s what it was originally designed for go to bodybuilding.com or even amazon they have it there this is probably the dumbest most ridiculous thing I’ve ever and kind of sits there for a little bit and Monday Tuesday the latest like I actually have it on Never heard from Apple. We were in queue for the longest time and as always more good stuff coming soon. See you guys .
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Reddit Bodyweight Fitness Recommended Routine – My Week 1 Progress
theguy 0 Comments Cardio Get fit Health Healthy Food
– My name is Justin and I am training to be a super soldier. For the next three months I’m gonna be doing the recommended routine from the bodyweight fitness subreddit. This is my first progress report. The bodyweight fitness subreddit, in many ways, is like any other part of the internet. It’s got its fair share of trolls but it also has a lot of useful stuff. The recommended routine put together by the lovely folks at the bodyweight fitness subreddit is one of the more useful things I’ve come across on the internet. Especially as far as online fitness communities go. It’s basically a bodyweight workout program for beginners. Now, people tend to have very different definitions of what a beginner is and just for the record, I’m not really a beginner in fitness. So hopefully by the end of the program I can give you a fairly accurate assessment as to this program’s skill level. Alright, now on to the routine itself.
The strength work consists of three pairs of exercises for five to eight reps, you do the first one, then you rest 90 seconds, then you do the second one, then you rest 90 seconds, and then you do the first one again, then you rest 90 seconds, and then so on and so forth. Until you’ve done both exercises three times. So we have the pull up progression paired with the squat progression. The dip progression paired with the hinge progression. And the row paired with the pushup. Now, in case you guys don’t know what a progression is, it’s basically a scaled down or scaled up variation of particular exercise. Usually based on your current skill level. For example, a scaled down pull up progression would be, say, a negative pull up. And an example of a scaled up pull up progression would be the weighted pull up or the one-armed pull up.
So with all that said, here are the progressions that I’m going to be starting at. We have the weighted pull up, the pistol squat, yes, I know, I’m a badass, the weighted ring dip, did I say badass? Oh, yeah. The harop curl and the sumo deadlift. The tuck front lever and the lever push up. After the strength we have the core triplet which covers anti-extension, anti-rotation, and extension itself. These are the exercises I will be starting at. On the off days I’m gonna be doing the skill routine. Also found on the bodyweight fitness subreddit. The skill day focuses mostly on the handstand and the L-sit.
Now that we’ve run through the entire program, how did I actually feel after the first few days? Well, these were the numbers I got during my first workout. I gotta say, the numbers are actually quite a bit lower than what I can normally do for a max. I’ll be honest, I did find the 90 second rest time to be kind of challenging because I’m used to doing three minutes or longer rests for strength work. Hey, what can I say, I’m a lazy man and I like my rests. I also haven’t been doing barbell work for a while and I generally am a little bit paranoid when it comes to back issues so, really conservative for the sumo deadlift. Now as far as the workout goes itself, I did notice that you have to be really strict on your rest times. If you’re not then the workout is gonna run really long. I highly recommend not sitting there, twiddling your thumbs or sliding into some hot Instagram girls’ DM’s during your 90 minute rest period, because that 90 second rest is gonna turn into a three minute rest.
And that’s gonna turn into a five minute rest. So that’s it, my very first progress report for my three month journey in the recommended routine. Also, just for the record, I am trying to lean up for a bit to get rid of this winter padding. So, yes, I will be eating at a slight caloric deficit. Will this affect my strength gains? Quite possibly. But, hey, man, look, summer’s coming up and looks matter, it’s the real world after all. I will be checking in every few weeks so be sure to subscribe to my YouTube channel to keep up with me and, of course, if you enjoyed this video. If you wanna see more of my day-to-day, please feel free to follow my Instagram page. Which is down there somewhere. So yeah, follow me there, too. Alright, everyone, I will see you next time. Peace out. .
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Wallacei – Wallacei X: How to Minimise or Maximise a Fitness Objective
theguy 0 Comments Cardio Get fit Health Healthy Food
Hello, welcome to this short video tutorial on how to maximize and minimize a fitness value. in this specific example I just created this set of blocks here and I’m going to try to optimize for volume So the total volume for this specific geometry is this value here so the way the evolutionary algorithm in Wallacei works is that it will always try to minimize this value here So if I wanted to simply minimize the volume I will just use a number parameter rename it with wlc_ minimize volume, wlc_ is so that the Wallacei component can quickly detect it Insert this value here. I’ll just go right click ‘select all objectives’. So what I’ll do now I’ll run a very quick simulation to demonstrate How this works. So this is from a previous simulation. I ran I’ll just click reset I’ll run 20 solutions and 100 generations, I’ll click start So now that the simulation has finished, I’ll go back into my Rhino viewport I’ll just enable the phenotype. You can clearly see that Wallacei has minimized the volume So that almost all the buildings have gone down to 0 and the major Courtyard here (or major space here) has maximized.
I can quickly also visualize this through exporting the last generation here So I’ll just add this generation here, I’ll click ‘export’, so the export time will just take a few seconds, that’s done Go back into Wallacei, I just have this small definition here so I can quickly visualize the results And so yes, indeed, the last generation is all comprised from this optimized solution So I’ll redo this. What if I wanted now to maximize this value here. So I’ll just Disable all this back again. So if I wanted to optimize this value here Then I just an put it intoWallacei and it will automatically minimize But what if I wanted to maximize the value. What I need to do is I need to inverse it So I’ll just use a 1 over X. It’s relatively straightforward and so by inversing the value, by using 1 over X, as Wallacei tries to minimize this 1 over X value it will automatically be maximizing the original fitness value So as before I’ll just use a number parameter Rename it with wlc_ maximize volume Connect it and I’ll just replace the one on top here So now I’m just going to try to minimize this value which in effect will be maximizing the actual volume.
I’ll go back into Wallacei and I’ll click start again. If I click start again what that does Is it automatically clears and resets whatever values was in the previous Wallacei component. So I’ll just wait until this finishes So now that it finished, I’m going to go back into my viewports here Just turn this one on quickly I can just zoom in and yes The the buildings are all maximized and the area here is as small as possible, at least to these specific Sliders and genes that I have.
I can go back and do the same thing as previously I’ll export that last generation. So I’ll just add it here and click ‘Export’. It takes a second or two Then to visualize that last generation I’ll just enable the small definition that I have and That’s it for the last generation so again Just a quick recap, to minimize the value you simply insert the value you want to optimize for as it is, if you wanted to Maximize the value, you simply inverse that value using 1 over X you use that inverses value to maximize Thank you for watching this video tutorial be sure to continue to keep up with Wallacei’s YouTube page where we will Continuously post short clips like this about the different features and functions of Wallacei. Goodbye .
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Ultimate Fitness Test (1 REP OR DIE?)
theguy 0 Comments Cardio Get fit Health Healthy Food
What’s up, guys? Jeff Cavaliere, Athlean-X.com. So, I was going to do an entirely different video tonight and something came across my desk that forced me to change my hand. You see, there was a recent poll that was done, or a fitness test that’s supposed to determine how long you’re going to live. 10 drills, or exercises that you’re supposed to be able to do to ensure a longer life. In that group of drills was this one particular one called the Standing and Rising Test. Apparently, this is one of the ones that causes a lot of problems for people. They sit there and they pass it around, and I’m going to show you what it is because I want you to try it. Whether or not you can, or can’t do it I think there’s a really big, important message that spawned off of this that made me feel so strongly about making this video.
It is: let’s raise our standards of fitness. You see, here’s what the Standing and Rising Test is: I’ll stand up out of frame here so you can see it. Basically, you’re supposed to be able to cross your feet, and without using your hands, your knees, or your shins you’re supposed to be able to lower yourself down to the ground here, and then you’re supposed to be able to rise up off the floor without using your hands, your knees, or your shins. Now, obviously that was easy for me. It’s not supposed to say “Look how good I am and how I can do it.” No! This is fucking easy because it’s supposed to be easy.
You see, we can’t let this be the standard of excellence. The fact that I could get off the ground without using my knees, my shins, or my hands? Good. Congratulations, Jeff! You’re a human being. If we were a kid, when we were babies we did that all the time. We made things look easy. Why is it that as we get older – and I mean even in your 20s – why is it that when we get older we start allowing people to tell us what’s normal for your age and what you can and can’t do.
You can’t use the excuse “I’m getting old. I’m too old for that shit.” Too old for what? To get off the ground by yourself? Without needing the Life Alert? “Help me, I’ve fallen! I can’t get up!” We need to be able to have much higher standards for what we do. So, try it out and see and test yourself in private. Again, if you can’t do it, here’s the thing: let it be a wakeup call. Let it be a wakeup call. This should be something that should be easy for you. If it’s not, you might have a problem with your lower body strength, you might have a problem with your balance, you might have a problem with coordination, you could have some orthopedic issues; your knees might hurt. I’ve got pretty shitty knees myself, but I was still able to get up. If those are the things; start working on them. You can. There are so many things you can do. At Athlean-X here, I try to train you like an athlete. Like a professional athlete. Even though I know you don’t make a living as a professional athlete, I try to train you like a professional athlete by giving you the same exact things that I let these guys that come and make a living off of being a professional athlete are doing.
I have high aspirations for you. You still possess the same levels and capacity for strength and balance and coordination and quickness. You have the same capacity, you’re just not allowing yourself to realize it. You’re trying to set these limitations up being either too old, or just not a pro. Let’s raise the standards. I hope you can all get off the ground and if you can, congratulations. I really am glad. I think a lot of guys watching this channel who followed me for a long time are going to be able to ace that test really easily, but if you can’t, again, not picking on you at all; but it’s a wakeup call.
It’s time to start changing your habits and doing some things. Again, even if you are able to ace this, that’s just a standard of well-below our standards. So we’re going to take you to that next level. We have so many challenges in Athlean-X to make sure that we take it to these extreme levels of fitness and we walk you through them and get you there step by step. If you guys are looking for that plan and to let me take you through and raise your standards then head to Athlean-X.com right now and get one of our Athlean-X training systems and work your way up.
From the bottom all the way up you’ll get better. That’s the key. Day by day. If you’ve found this video to be eye opening – again, this is what we’re setting as our standard of fitness excellence – leave your comments below. In the meantime, I will bring that video to you that I promised I was going to make. We’re going to do something on the shoulders again later this week; a really good shoulder training tip that you might not have been aware of. I’ll bring that to you in a couple days. I wanted to make sure I got this out to you as soon as this came across my desk. It was that eye opening for me. I’ll see you guys back here again real soon. .
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I Worked out like Chris Hemsworth for 30 Days
theguy 0 Comments Cardio Get fit Health Healthy Food
This is 30 days working out like Chris Hemsworth. So about two months ago I got very sick while traveling overseas I fell into a felt like the worst shape of my life when I fully recovered I vowed I would never take my health for granted I around this time I noticed that Chris Hemsworth my celebrity crush was about to release a fitness app called centr Hemsworth is an international movie star absolutely shredded workout monster and all-around a legendary real-life superhero his fitness app gives you access to his personal team of industry professionals who help him get into superhero shape the goal of this video is simple I’m going to be doing the workouts meal prep and meditation from the center app combined with the heavy weight training program that Chris did to see if I can get a body like Thor so for the next 30 days I’m going to workout and diet like Chris Hemsworth just gonna do a little 360 here so you can see what we’re starting with definitely bring in the gut a little bit back a little bit more definition here yeah this is the starting point before we jump into this here the rules with any meaningful goal there needs to be a deadline number two no processed sugar it actually pains me to do this number three no alcohol and finally zero cheat meals stick to the diet 100% with that today is day number one I just downloaded the app now the main page here it’s your daily planner and that’s where it breaks down your workouts your meals and even your meditation the first workout of today is a maximum effort box and cardio challenge oh yeah I I grew up swimming and wrong so my hand-eye coordination isn’t the best but that’s why we’re doing this get out of the comfort zone get some muscles while the expert trainers from Chris’s team aren’t here in this room with me they are on the app and the workouts are coming directly from his trainers so all this challenge is gonna come down to self discipline first workout has done it a lot harder than I thought I’m dripping in sweat from that now we have to wait work out the second portion of this training program is going to be mainly weightlifting I found this workout from researching on the internet what Chris did to get all ripped up for the Avengers films for Thor so the weightlifting portion is gonna be mainly compound movements with pretty heavy weight and it’s broken down by body parts so today is chest day so we’re doing some flat bench it’s two workouts per day cardio or a functional fitness workout from the app in the morning then weights in the second session the weight training is pure bodybuilding workouts it’s just time under tension to failure and of day number one my chest is already sore and my shoulders from the boxing my tired scale one to ten probably like a 9.5 I mean you can kind of see bags under the eyes and that no sleep day number two tomorrow end of week number one biggest challenge so far has been the just the workouts I’m doing workouts that I’ve never even heard of before and I’m soaring places that I didn’t even know really existed all my body like at the hip right here is sore the inner thighs the food has been very tough seven eggs spinach typical breakfast we got some peas some broccoli some lentils and of course our best friend the chicken breast now for this challenge I’m cooking all of my own meals the meals are consisting of lots of veggies lots of good carbohydrates lots of proteins I’m consuming a calorie surplus about 4,500 calories per day based on my body weight and how you to put on muscle I’m not talking to bad calories I’m not talking a white chocolate I’m talking I’m talking to lean proteins good fats this is a typical meal but at the end of the first week I am giving absolutely crushed by the workouts although I’m starting to see a little bit of definition in my arms but I’m just grinding away putting in the work towards that end goal so it’s day 15 I am at the midway point of this 30-day challenge and I feel amazing like the first week it was I feel sore I can’t move this week it’s like wow I’ve actually have some some muscle definition coming in the changes have been pretty ridiculous I’m actually very shocked my strength is up I’ve been recording the weights as I’m going it’s amazing the increases week by week it’s such a short amount of time honestly the easiest part of this has been the 5:00 a.m.
Wake up’s 5:15 in the morning and when you have a solid reason why all your other actions like waking up at 5:00 in the morning Monday through Friday they become pretty simple they become justified it it’s doing something day in and day out over and over again on those days when no one’s watching when everyone’s asleep warm in their beds workouts are still very hard daily discomfort that’s what this is the hardest part is still the diet I am eating so much food constantly eating everyone says it but until you actually are doing it I is the hardest thing the diet will make or break a transformation or fitness goal something that I didn’t expect was how much I would be relying on the meditation portion of this app start by making yourself very comfortable I have fallen asleep to that the past three nights in a row the meditation aspect especially after a long day I mean I have no complaints I am actually very blown away by how this has gone so far I’ll see you in 15 days for the final reveal this is 30 days working out like Chris Hemsworth I mean as you can see like I have I have a six-pack now looking at the pictures from the star of this I don’t even feel like the same person all around they feel strong I feel healthy I feel fast I feel fit that’s how I would describe I feel very fit it is possible to get in shape by yourself after just 30 days I’m pretty close to being in the best shape of my life I’m able to power through these workouts compared to at the beginning of this challenge where I was sucking wind barely able to complete these workout circuits and now I’m pushing myself as far as I can go wanting more wanting more of a challenge and Chris if you are watching this I want to say a massive thank you for making this app and sharing just a little bit of what makes you successful comment down below if you’re interested in seeing a 60 day follow-up video and with that I’ll see you in the next video
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Day 1 in the Summer Sizzle 2.0 Challenge | Fitness Culture
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Alright guys exciting day starting the summer sizzle eight-week program we just had registration open for two weeks so if you’re watching this now sorry it’s too late better luck next time but you can always follow along and kind of hit some of these workouts with us I got myself I got Jake I got mr. Brennan for your all the way from Brazil and then we got protein I know you look super Brazilian but Brody – so today upper body day and then we got some conditioning afterwards all of these workouts are designed really to get the most bang for your buck so we’re coming in today’s walking tempo and then the conditioning stuff Jake program the conditioning part and nonetheless you can talk about that a little bit today it’s gonna be a hit work hit workout I mean the iw T’s and oh yeah today’s today’s 99 MT but today this is going to be an upper body lift and it’s more of like a full body lift so we’re gonna do chest back shoulders and then like to say I’d get the most bang for your buck because the way to the training split is the focus is heavy on the conditioning stuff some the stuff that we’re doing and so what we’d be forever forever in the gym if we did our traditional training explain so we’ve condensed stuff together more more super sets more just getting off basically like your total upper body in your upper body days and then we’re gonna do a hit circuit at the end so the hits just gonna be 20-yard sled push 60 yard shuttle then Tim burpees we’re gonna do 10 rounds of that we’re ending up looking like this guy at the end of the eight weeks let’s get sizzled all right guys first superset we got today is gonna be a close grip bench and today is gonna be a three zero one zero tempo so what that means is we’re gonna control for three seconds on the eccentric no pause at the chest one second up and then no positive the next rep so really controlling the e centric today so if give you a lot of time under attention we’re gonna be super setting that benchpress movement with just a band pull-up bar so just standing with the band or just a whole bar so we’re gonna do I think we have program four sets there and they’ll move on to the next thing Oh guys we just finished up the close grip bench and the band pool parts so now we’re gonna be moving on to a dumbbell row super set it with a dumbbell seated military press so we’re still going to maintain the three zero one zero tempo on both the lifts and we’re gonna go 12 10 8 on both so we’ll go bro military press rest for 90 seconds can go through that three times hi guys if you hear in the background that’s Steve explaining the same thing for his YouTube channel nice helping there don’t look oh alright we just finished up the military press with the dumbbell row now we’re gonna do a giant set so we got four movements we got inclined machine press this with a hammer strength then we’re gonna do a lat pulldown then a lateral raise to standing dumbbell lateral raise we’re gonna finish doing triangle push-ups it’s a failure just to round out that giant set and no arrest for 90 seconds so giant sets it’s gonna be same as the superset work should go back to back to back forty four movements so if you can’t do that in your gym you can just split it up and create two super sets or just get throughout responsible a lot of our members say I can’t do a giant set it’s not a huge deal the reason we’re doing a giant set it’s a summer sizzle so we’re trying to keep our heart rate up and get the work done in the gym as quick as possible because we do have a lot of conditioning at the end and so we’re trying to minimize our time in the gym so we’re gonna go 12 10 8 on each thing we do three rounds our conditioning today was tin round we did a 20-yard sled push then the 60 yard shuttle sent us five back send back 15 back and then we finished the round with ten burpees we rested one minute so the goal was to go solid effort I definitely go out on all of them but go pretty hard on these make it as hard as possible then you have a nice minute to recover if you went all-out on every one of them you went over there covered in a minute so anyway that’s all we got next that sucked it’s good thing it’s tough because you guys are paying to show up that’s a half of this program is just about accountability how do you do that you show up every single day that’s all you gotta do you show up even if you can’t do everything 100% if you are here showing up you will see results and each day you’ll get better and better and better put yourself push yourself to the maximum try to get into that that mindset I’m not gonna lie I didn’t hit every single one of my burpees probably averaged 7.8 I’m not gonna lie so get at least I got at least 10 right now right holding 20 this is why you have friends to keep you accountable friends named Thanos cuz you’re always afraid if he snaps his finger you did if you liked this video make sure you like and subscribe thank you guys we’ll catch you next time for scissor workout part dos its legs
Francis Bouillon on prospect training and physical fitness | Rising Stars #2
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Hi, this is Francis Bouillon. I’m player development coach. Welcome to ‘Rising Stars.’ For sure when we played, we were all the best on our teams, and… in the lower levels, you can count a lot on talent. But these days we know that in order to make it to the next level, it’s important to be a complete player. So physical training is very important. Stretching after games, eating well… So it’s important to be ready both mentally and physically. I’d say that before, we worked a lot more on physical strength. The game was very different, it was slower and… When I started playing in ’99, and when I finished in 2014 the game had changed a lot. It became a lot more focused on speed like today, on the players’ agility, too. So we work differently during summer training sessions, we train differently, we work a lot on speed and agility. The workouts are very similar. I’ve always said it’s important to be strong abdominally, in the lower back, and to have strong legs too, to feel solid on the ice. For sure there is a lot more stretching today, a lot more preparation before and after the games too.
Back in the day, I remember we’d do a couple of stretches then go play the game. Today, there’s a lot more preparation. The Montreal Canadiens are lucky to have a team of people who come after practice to lead stretches. There’s also the cold tub that we use a lot. Before, we didn’t do that after games to recuperate. So, yes things have changed a lot. .
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6 Simple Exercises to Get Bigger Arms In No Time
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guys look if we’re not self-conscious about our abs or lack thereof then it’s our puny arms that have us looking in the mirror and sighing and disappointment okay maybe I’m being a little dramatic but seriously if you’re looking to beef up your arms fast then try these exercises out let’s start with the triceps these are the muscles that run along the back of your arm from your shoulder to your elbow a lot of people forget about them and that be a big mistake you see your arms aren’t just about the biceps you know the one you flex for someone when they want to feel your arm muscles in fact your biceps only make up one third of your upper arms the rest is all tricep so the rule of thumb is if you want really big arms you need to work on your triceps too and here are the exercises that will help you do it incline dumbbell skull Crusher’s lie down on an inclined bench with a dumbbell in each hand carefully bring your arms up overhead and keep your hands shoulder-width apart now slowly bend your elbows to bring the dumbbells toward your temples your upper arms shouldn’t move only your forearms straighten your arms back out and that’s one rep you need three sets of twelve to fifteen each it might seem like a lot but the triceps are one of those muscle groups that are hard to work on so you need more reps to start to feel it think of the first two sets as a sort of warm-up for your muscles just don’t overdo it with huge weights from the get-go building up your arms takes time so be patient and here’s a cool tip for you try to do this exercise at different angles and greps this will help you target different parts of your triceps there are three of them hence the whole try thing so that they get massive in no time reverse grip push-ups here’s a fun spin on traditional push-ups I’m sure you know how to do a push-up but here’s a reminder get on the floor with your arms straight hands in line with your shoulders and your feet straight back behind you pull your core in your stomach shouldn’t be hanging down now for the reverse style turn your hands in the opposite direction so that they’re fronting more toward your toes yeah it takes flexibility and strength so this one is in for beginners and if you can’t do it just work your way up from regular push-ups you’ll get there in no time don’t worry anyway this style will make the outside part of your triceps really work try to do four sets of 12 to 15 reps or work your way up to that goal as for the last set do as many reps as you can with the same weights on your back again if you’re new to the whole fitness game then work your way up to the weighted version – this one’s intense but it helps grow your triceps dramatically cable tricep pushdowns here’s probably one of the most classic and standard moves to build up your triceps grab the cable with your hands close together and your palms facing down keep your elbows tucked at your sides and bent at a 90 degree angle now straighten your elbows to bring the cable downward then slowly return to the initial position I’d recommend doing 3 sets of 15 reps for this one there are also different styles you can do with the cable machine like facing away from it and doing similar move like you did in the dumbbell Skullcrusher exercise just pick a style that you like best or do as many different times as you want in order to hit all the parts of the triceps ok let’s move on to those biceps if you want really big bulky biceps you’ll need to use the progressive overload method it basically means adding one more weight and intensity to your exercises with each set that you do starting with preacher curls sit down on a preacher bench and place your upper arms on the support pack make sure your armpits are right up on that pad and clean it afterwards you can grab an EZ curl bar dumbbells or a barbell whatever you choose pull it up toward your chin hold it there for a second and then slowly straighten your arms and bring it back down don’t straighten your elbows completely or you risk hurting they should stay slightly bent and parallel to each other don’t let them point outward try to do four sets of 12 to 15 reps to really blast those biceps barbell curl stand up straight with your feet shoulder-width apart head up shoulders back elbows tucked into your sides and your chest out now bring the barbell up to your chin by bending your elbows and engaging your biceps a great thing about barbell curls is that you can put your whole body into the last few reps when your arms are getting kinda tired you know it’s best to do 4 sets of 10 to 12 reps and don’t forget about that progressive overload thing add more weight to the bar with each set zot man curls for your final bicep exercise you’ll need to grab some dumbbells and hold one in each hand with your arms down at your sides and your palms facing your body keeping your elbows locked at your sides curl the weights up from your chin while turning your palms toward your face from there you’ll do a 180 with your hands so that your palms then face outward and lower the dumbbells back down to the starting position all this turning might sound complicated but it’s what targets both the inner and outer parts of your biceps making them big and bulky all around you need four sets of ten to twelve reps now before you run to the nearest gym and over train yourself there are some important things for you to know all this stuff about big arms and muscles isn’t just connected to lifting weights one of the essential things here is your diet yeah yeah it sounds so cliche but hear me out you need to take in more calories than your body requires right now with your current weight and the best way to do that is and guess is protein hey athletes don’t chug this stuff down for nothing more specifically you need a lean protein which can be found in eggs nuts fish chicken beef pork and low-fat dairy products name of yep if you want to gain inches around your arms try to consume one gram of protein per pound of your bodyweight you also shouldn’t underestimate the importance of staying hydrated and well rested water and sleep should be your best friends on your road to huge arms I know it sounds kind of random but it makes sense when you think about since you’ll be losing hydration through sweat you need to replace it by drinking at least six to eight glasses of water every day as for asleep I am sure you know the drill seven to eight hours each night but it’s especially important for people who work out because your muscles need time to chill and repair the micro tears they get from exercise it’s okay these tears are totally normal and that’s what builds a muscle in the first place so that’s it keep me updated on whether or not these tips work for you and if you know any other exercises that build big muscular arms then sound off in the comments down below and don’t forget to give this video a like share with your friends and click that subscribe button to stay on the bright side of life
What is TDEE? (Total Daily Energy Expenditure)
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Have your fit friends ever started rambling out all of these weird fitness terms and acronyms and then you just stand there and be like: “… ah yea, uh huh, right.” As straightforward as exercise and dieting might seem, there’s actually a lot of fancy lingo in it to describe specifics. Luckily for you, I decided to cover these funky terms in my videos, both basic stuff and more advanced, so that you can keep up with the conversations at the gym. And to start off, we’re going right to a big fundamental: TDEE. Total daily energy expenditure. In its simplest term, TDEE is the total amount of energy you use each day. This accounts for all forms of energy use, be it exercise, chores, digesting, and even simply living. In scientific literature, energy usage is split into more specific categories, but we’ll get to that some other time. The main gist is that TDEE consists of energy spent on every single thing you do.
Now why is this important in fitness? Well, our weight is directly tied to the amount of energy we use versus the amount of energy we take in. In this sense, energy is measured through calories. Take in more calories, aka energy, than we burn, then weight increases. Burn more calories, aka use more energy, than we take in, then weight goes down. Of course, intake of calories is from the food we eat, which explains the magical calorie number found in our food labels. Knowing this, we can see why TDEE is important. It is the starting point in which we want to base our goals. First know your TDEE and then adjust your calorie intake to be higher or lower depending on your goals.
Higher intake for gaining weight, and lower for losing. Sure, there are more specific things to consider, like hormones, macros, and habits, but TDEE is the foundation, the first thing to factor in before anything else. Perhaps the most confusing part of TDEE is actually calculating it. Worse yet is knowing that your TDEE is always changing, which many misunderstand and then become disappointed when their results start to stagnate. Just as everything you do sums up your TDEE, any changes can alter it. More exercise, fewer chores, more digesting, less mass, and so on. Unfortunately, outside of using scientific equipment like metabolic wards and doubly labeled water, calculating your precise TDEE isn’t readily available. The goal then is to find an estimate. This is often through TDEE estimators and calculators you can find on the internet. I’ll link some of them down in the description. Even then, these estimates are only just that… estimates.
It’s up to you to take your estimate and experiment a little to see how close it actually is to your actual TDEE. If you’re struggling to lose weight while eating below your estimated TDEE, your actual TDEE is probably lower, thus you need to further adjust your intake. Same for the opposite, where if you’re not gaining weight eating above the estimated TDEE, your actual TDEE is likely higher.
Thus, eat more. Just make sure you don’t go into the extreme, like eating below or above 1000 calories or so or more than 30% of your TDEE. And again, don’t forget that your TDEE will constantly change. Keep measuring your weight, re-estimate your TDEE, and adjust along the way. And that’s about it. TDEE explained. I hope I was able to clarify TDEE just a bit more for you. And as long as you enjoy this, I’m gonna keep covering more fitness terms in the future and make this series permanent with a catchy title or something. Maybe fitness term Fridays, Fitness Science explained, or some other cheesy phrase. You let me know what you think in the comments. Other than that, if you enjoyed and learned from this video, please give it a thumbs up and share it with your fitness-term loving friends.
As always, thank you for watching and GET YOUR PROTEIN! .
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