BUT DONT I NEED TO CONFUSE MY MUSCLES AND DO NEW EXERCISES ALL THE TIME?
No. You DEFINITELY don't need to "change it up" as frequently as you would think. That's a surefire way to *not* achieve the results you want. You should master the BASIC movement patterns, then slowly add weight, reps, pauses, tempos, sets, drop rest periods...you don't need the newest flashy complex workout you saw an influencer do. Squat, hinge, push, pull, lunge, carry. Don't mystify it. Keep it simple 😘
2021-01-29 01:16:53 +0000 UTC
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I DONT WANT TO GET BULKY, I JUST WANT TO TONE!
First off: TONE IS MUSCLE. The "toned" look people want is showcasing a thin layer of fat on top of the muscles you've built underneath. If you don't strength train, you'll have significantly less muscle to eventually show off. So if you are ONLY doing cardio, and eating at a deficit, you'll be a smaller, still squishy version of yourself (also known as "skinny fat") Tone is muscle. So please. Don't fear building stronger muscles. Or getting "manly". Because both of those things are difficult to achieve and definitely don't passively occur. Strong looks good on everyone 😉
2021-01-28 20:50:42 +0000 UTC
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CAN I BUILD MUSCLE AND BURN FAT SIMULTANEOUSLY?
• As a new lifter, it will DEFINITELY appear this way! People get excited with their swift progress and when it gets harder...they seem to lose that initial drive. Sound familiar? That same ol' yo-yo? As you become a more experienced lifter, you'll find multitasking becomes much more difficult. Trying to grow a big 🍑 and a 6 pack? Not working?
• Try one at a time. This is why you'll see the terms "bulking" and "cutting". It sounds extreme, but it is truly the best method. STICK to a calorie SURPLUS for 2-5 months. Then slowly drop your calories (50-100 a week, don't slash and burn!) to maintenance or deficit and you'll reveal the muscles you've built with those extra calories 🤩.
• Muscles are made of FOOD, not air. Quit spinning your wheels and COMMIT to ONE task!
Left: Maintenance from a 2700 calories bulk
Right: Results of a slow and steady 9 week cut, eating 2100 calories.
2021-01-28 02:05:19 +0000 UTC
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I DONT WANT TO GROW MY LEGS, JUST MY BUTT!
It's definitely possible to build a butt ONLY and don't let anyone tell you otherwise! It will take some careful consideration through exercise selection, diet, and focus on training✨
• Try barbell bridges from the GROUND, not elevated on a box or bench. WHY? This will help target glutes MORE with a shorter range of motion AND limit quadricep (thigh) involvement.
• Try a low bar squat rather than a high bar. The lower bar placement (on rear delts not on traps) will put more emphasis on your posterior chain (IE YOUR BOOTY) and less on your quads!
• Bands are great BUT you should also be striving for progressive overload whether that is increasing reps, increasing sets, decreasing rest or increasing band tension. But remember, resistance (weights) should be your bread n' butter!
PS Lulu > Everything
2021-01-27 02:15:43 +0000 UTC
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My most recent and burner of a leg day 🥵💦
AMRAPs (as many reps as possible) are a GREAT way to utilize autoregulation. WTH is autoregulation?! It's just a fancy term for adjusting your workload for the day. Outside stress often affects training. So if we have an AMRAP on a good day, maybe we'll see 15 reps. On a not so great day, maybe we'll see 8. And that's okay! It's still pushing your work capacity with what you have in the tank on *that* day✨
LEG PRESS:
1 warm up set,
1 top set of 6 reps
2 working set of 10 reps
1 AMRAP (as many reps as possible *with* good form)
SMITH MACHINE/BARBELL LUNGES:
1 warm up set
1 top set of 8 each leg
1 back down set at a lighter weight
1 AMRAP
DB ROMANIAN DEADLIFT:
1 warm up
1 top set of 5 reps
3 working sets, 3x12, 45#
FRONT SQUAT:
1 warm up
3 AMRAP sets
*LEG EXTENSIONS
3 AMRAP sets
CALF RAISE:
Use machine of choice or Bodyweight, 4 AMRAP.
2021-01-26 16:26:34 +0000 UTC
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That 5am wake up...Trainer life🥰
2021-01-26 02:59:59 +0000 UTC
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Many women neglect upper body in fear of looking "manly". As someone whose upper body builds faster than my lower, I get it...I do. BUT. Bodybuilding is about proportions. If you have a genetically blocky waist (🙋♀️), you can build a wider back to give the appearance of a smaller waist! You can't buy an hourglass figure...but you sure can build one with some patience, discipline and passion.
A flashback to Ubud, Bali. My leanest physique was for this birthday trip☺️
2021-01-25 22:51:44 +0000 UTC
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