Beach Workouts:Stay In Shape. Have Fun

As the pandemic continues, our current situation is not changing anytime sooner. And with that, most gyms are still closed and those that are open pose a threat, at least in my opinion. 

Nobody wants to get infected with Covid 19. So why not head out to a park or a beach in this case, and get a workout while at the same time enjoying yourself. And if you're blessed like I am to live near the beach, I suggest taking advantage of the benefits. So here we go.

Push ups

4 sets 20 reps

Slow and controlled repetitions are best when it comes to push ups. If you want to see good results using your body weight on any exercise, it is best you perform the movement slow and controlled, squeezing every rep. Creating tension. Creating resistance. Creating muscle. Inhale going down, exhale coming up.

Chest Flyes with resistance bands

4 sets of 12-15 reps. Add extra resistance using another band if necessary. Squeeze and hold at the top. Concentrate and feel the work.

Triceps Kick Back with resistance bands

4x12-15 reps

Lock your elbow at the top of the movement. Squeeze at the top. If you need more resistance use two bands. Control the movement. Feel the burn.

Back Rows with resistance bands

4 sets of 12 to 15 reps.

Use two sets of bands for added resistance, if needed. Squeeze at the top of the movement. Contract, squeeze. Make it work. It's not the same as weights but if you concentrate you'll #feeltheburn🔥

Reverse lunges combined with bicep curls

Reverse lunges combined with bicep curls for an excellent workout. Good for thighs, buttocks, muscle tone and cardio. 4 sets of 12 to 15 reps.

So as you can see, it's feasible. No gym is needed. I mean, don't get me wrong. I love the gym, but at this moment in time I don't feel safe being in one. So for those who feel the same, here's a safe and fun alternative, keeping a safe distance from others, of course. I encourage you to continue to workout. There are many alternatives and exercise equipment for a good workout, whether you're at home, a park, or at the beach. NO EXCUSES. 

Till next time,

Exercise The Mind

The right attitude can make a huge difference not only in achieving your long-term fitness goals, but also in getting the most out of every workout. 

If you find yourself thinking negatively before, during, or after your workouts, combat that negativity by putting pen to paper. Write down positive affirmations to counter the negative thoughts. This way, you train your mind to shift belief systems. 

If you keep repeating to yourself, "I'm too weak," better change it or reframe it to "I'm getting stronger and stronger everyday." In other words, if you keep whining like a cry baby, you will never achieve anything. 

Stop it already!!! Whenever a negative thought comes to mind, tell yourself the opposite. Like training muscles, training your mind will take time, but the benefits can carry into all aspects of your life.

Till next time,

Rotate Muscle Groups

Circuit training is an ideal method for simultaneously improving strength, mobility, and stamina. 

The format utilizes strength exercises that focus on a particular area of your body: upper body, core and trunk, lower body, and full body. The key to optimizing core training is to alternate your workouts, allowing each body region to rest for two to three days before repeating the workout. During the off days, those specific muscle areas will recover and grow stronger. Do exercise each area more than once a week though; otherwise the muscles will have no reason to grow stronger.

Here's an example:
Day 1
Chest and Biceps
Day 2
Legs and Abdominals
Day 3
Rest
Day 4
Back, Triceps and Abdominals
Day 5
Shoulders and Traps
Day 6
Rest
Day 7
Repeat cycle
There will always be a part of your body that will be repeated twice a week as you rotate the cycle.
Questions, answers, leave a comment.
Till next time,

Weight Training Tips For Muscle Definition

If you intend to look lean and defined, it is time for you to change the workout. 

So here are some tips on your weight training to slice up your body. Try this workout for six weeks along with a high protein-low carb diet.

Tip#1. Pick up the pace!

This is not the time when you are trying to set your personal bests in each lift. So, longer rest periods are not as important than they might have been at other points in your training cycle. 45-60 second rest periods are the ticket here.

Tip#2. Pick up the reps!

When you consider that your calories are going to be down a bit and you are going to be doing more cardio, for safety and common sense, up your reps a bit-12-20 for this period.
You don't want to risk injury and upping the reps means less weight and less risk, but not less intensity.

Tip#3. Use some higher intensity techniques in your training!

Maybe some supersets or drop sets would be in order, again keeping in mind that you want to keep the reps up.

Questions? Leave a comment.

https://linktr.ee/RamboBodyFitness

Food For Pounds

A healthy diet is an important part of any fitness program to obtain your fitness goals. Thus a few tips to obtain maximum benefits.

Protein:
Eat more than you need ( 1.2 Grams per pound of body weight) Some evidence suggests that those of us who lift weights can benefit by eating around 0.73 grams of protein per pound ( or 1.6-1.7 grams/kilograms) of body weight per day. More than this, it is suggested, is a waste. Your goal should be to eat a lot more protein than you need for muscle-building (i.e., protein synthetic) purposes. This will encourage your body to promote maximum muscle gain, while harnessing your fat-burning drive train.

Carbohydrates:
Once you`ve figured out how much protein to eat...
Carbohydrate- sugars and starches- the most direct source of glucose (blood sugar) in the diet. Glucose is the most important fuel source in your body. Your body`s total supply of glucose determines whether you`re getting leaner or fatter with each passing moment.

Fat:
Forget about avoiding fat, it`s everywhere. Just try to eat the most healthy proteins and carbohydrates available. For proteins, I recommend fish, turkey breasts, chicken breast, roast beef,whole grains, beans, egg whites as well. For carbs, you can go for brown rice, fresh vegetables, fruit, and potatoes. Stay away from foods like cheese or butter. Also avoid using vegtable oil. Look for alternatives to avoid the bad fat, saturated fat. Healthy foods provide you with good fat, polyunsaturated fat, essential fatty acids .

Follow these guidelines for choosing protein and carbohydrates and you wont need to worry about fat. Also, try using supplements for timesaving benefits.

Till next time,

https://linktr.ee/RamboBodyFitness

Whey Protein Isolate WheyFit (Vanilla), 5 lb (2.268 kg) Bottle

Train Larger Before Smaller

Do not train triceps or delts ( shoulders) before chest, biceps before back, or forearms before any upper bodypart.

You see, if you exaust a smaller muscle group before blasting a larger muscle, you will not have the same strength for the latter group.

However, there are exceptions. Lets say you have a weak tricep muscle, and your chest is a strong point in your musculature, you could actually train your triceps first to emphasize priority on your weak parts. 

Whenever you decide to work on triceps first, however, don`t do bench presses or dips. There is another exception due to the way this muscle is built and can be reversed: the hamstring before the quadriceps. 

The hamstrings are a large muscle group and can absorb the punishment before a quad workout, and also can help to bring balance in cases where the quads are not paired with the hamstring. Also, if noticed, whenever there is a quad workout, especially a heavy duty one with much compound lifts like squats and leg presses, it stresses the hamstring as well. 

So if you work on the leg curls first, you will give an extra work during the lifts for the quads, thus improving if it is also a weak point. 

Questions, comments, POST THEM DUDE!
Till next time,

https://linktr.ee/RamboBodyFitness

Weight Training for Women

Ladies who are concerned about and intimidated by weight training often bombard me with the following questions:

Will weight training make me big and bulky?


NO. I mean, if you don`t want it to! Remember, there are females that pursue bodybuilding as a carreer, so you know that they do want to get big. However, weight training can be done in many ways.

Different results can be attained by lifting varied amounts of weight for different numbers of repetitions. Properly done, weight training can result in the tone and tight physique that so many women strive to attain.

Squats

How do I know if I am performing the exercise correctly?


There are many valuable resources that can be tapped into to learn proper form in weight training. Check in your gym and find out what they offer in the area of personal training. Some offer one on one training sessions and even those that don`t, often have certified trainers on staff to answer questions and check your form. 

There are also many books and websites (like this one) that offer examples and detailed descriptions of exercises.You may even take it a step further and get certified as a personal fitness trainer yourself! It is priceless knowledge that you can use for your own personal gain and share with others that also need guidance! Wherever you go for guidance on form and safety, in any exercise program, please make sure that they are educated, experienced, and certified in the field.

How do I know how much weight to use?


There are a lot of factors to consider when determining the amount of weight to lift. It is important, before starting any new training program, to consult with your physician. After clearance has been given, there are some basic guidelines to follow. To achieve a tighter and more tone body, lift a lighter weight for more repetitions. A weight that you can lift for about 15 reps per set is a good start.

However, if you are striving for increased muscle size, you need to lift heavier weights for less repetitions. A weight you can lift for about 6 to 8 reps is a good range, in that case. Actual amounts of weight will vary person to person.




Will weight training aid in weight loss?


Yes! Most importantly, it will aid in FAT LOSS! Weight training is a crucial part of healthy weight loss. The magic combination of weight training, cardiovascular exercise, proper diet, and supplementation adds up to a healthy, tone, and tight body. The absence of any of these elements will drastically hinder your progress. If weight training is eliminated from the equation, it can result in the loss of muscle instead of fat!

Are there any exercises that I should avoid because I am female?


No! There are no exercises that should be avoided solely due to gender! However, the first concern, for either gender, is safety! Medical conditions, hereditary conditions, and personal capabilities should all be taken into consideration when choosing exercises. The golden rule is if you are performing an exercise and start to experience pain, aside from normal training burn, stop immediately! Working through the pain can result in serious injury.


So, if you are not sure how to lift weights, or what effects it will have, I hope that this helped that certain uncomfortability about weight training. Remember, with the proper program, you can achieve physique changes that you never dreamed possible! Best of luck!

Till next time,