SMALL SPACE, BIG RESULTS

WORKOUT IDEAS

Routines


Big things, small packages

Sometimes you don’t always have the benefit of a large facility with copious amounts of equipment. Thats when you get creative, take what you’ve got and make it work. You can still burn fat and build muscle. Really.

Screenshot_2017-04-10-21-01-19-1


Circuit Training

PicsArt_04-28-12.05.27


While not as intense as H.I.I.T, this style of workout still aims at burning calories and inducing sweat. Studies continue to show that lean body mass increases with the use of circuit training. (less body fat.) With a set routine of moves done in the 12 – 15 rep range, and moderate rest in between, the body gets a good strength and aerobic workout in a shorter amount of time.

Levels – I /II

It depends on the individual and what their fitness level is. Not everyone will use the same amount of weight or go at the same speed.

Screenshot_2017-04-10-19-03-12-2

____________

Sculpt

Exercises in this workout are chosen to target as many muscle groups as possible, both upper and lower body.

Warm up 5 – 7 minutes with cardio of choice. 

1. Unassisted Dips

Reps: 12 – 15

Pl4nNsUuWjxUHDkxJJgDoU40E7phV64EvC6n3FRdxss-2

Dips are a powerhouse, compound upper body exercise that targets the chest, shoulders and triceps. After warming up sufficiently, position yourself between two treadmills.

2. Weighted Body Squats 

Reps: 12 – 15

Screenshot_2017-04-19-13-56-29-1

Elevating helps to acheive a deeper squat, really targeting the quads and the glutes. Staying with the treadmills, reverse your stance holding a dumbbell. Keep the core tight and shoulders back. Tip: At the top of the exercise focus on squeezing the glutes.

3. One-arm Machine Back Rows

Reps: 12 – 15

Think outside the proverbial box. Utilize the Chest Press of the workout station to work the back and rear delts. Bend at the knee to adjust for your height while focusing on keeping the back upright.

PicsArt_04-27-11.48.36

Reps: 12 – 15

Move to the

4. Standing Bicep Cable Curl

Reps: 12 – 15

c0ABTedT-OTmyENM6pU3WmlpZJzBU_ZwX4gs4b4_Q4U-1

Everyone wants an impressive set of pythons. Utilizing the Straight Bar Cable Attachment, keep elblows tucked in and shoulders back, and focus on slow, steady repetitions.

5. Rope Extensions/Triceps

Reps: 12 -15 

PicsArt_04-28-01.17.50

● Alternate – Reverse Grip Tricep Extension

If you do not have a rope extension use a Wide Lat-Pull Bar with either a regular or a reverse grip.

RHENGS808lpExeJBz6W2CO4zGZta1kLmvtK6smu-1K8-1-1-1-1

6. Standing Weighted (w/dumbbells) Lunges – Focus on keeping the core tight.

Reps: 12 – 15


20170107_111214-1


7. Dumbbell Bench Press

Reps: 12 – 15 

8. Ab I/Crunches w/bench +  Ab II/Toe Raises Reps: 12 -15 

PicsArt_04-28-02.23.35

A common misconception is that abs should be blasted with excessive reps. Not so. Perform 2 – 3 sets in excellent form and their good.

 

Chest Press Reps: 12 – 15

Cable Shrugs

PicsArt_04-28-02.20.36

Reps: 12 -15 

Using the same bar as with the gun show, stand with feet shoulder width apart, and keep shoulders back.


Keep rest periods between exercises 30 seconds for advanced, 45 seconds to 1 minute for beginniners. Repeat entire circuit x 2.

Even better, do it a third time!

1397578_10204402015544957_466594384920984442_o

10 ESSENTIAL DO’S AND DON’TS FOR YOUR FITNESS JOURNEY

STAYING FOCUSED


20170107_111815-1-1-1


Most of us were taught basic, fundemental rules as kids to help us in life. Hopefully. No elbows on the table while eating, and don’t interupt someone while they are speaking, are a few that come to mind.


Here are 10 do’s and dont’s to help keep you on point in (and out) of the gym

1.  DOimg_20161230_111531


Community. No man (or woman) is an island. Find people who have common goals. Accountibilty, motivation, who knows, they could end up being your next BFF. (Or more.) Hashtag fitfam.

2. DON’T 

Don’t compare yourself with others. It’s one thing to see someone and think, “I’ll get defined abs like that.” However, we all have different genetic makeup. You may not have a perfect 8 pack exactly l like that one genetically gifted individual. Take what you’ve got and build on it. They, your abs, can still become extremely well defined.

3. DO

Have a definete plan of action. Set specific goals. “In six weeks will have lost…..” “Increase deadlift by…”Avoid aimlessly walking through your time in the gym without a purpose.

4. DON’T

1


Please don’t scroll through your news feed the whole time. It can all wait, really. In fact, put the phone away. Wait until your done with your workout to post that ironic selfie pic. 


“Exercise is king, nutrition is queen. Together you have a kingdom” 

Jack Lalanne the “Godfather of Fitness”


5. DO

Have some patience. Rome wasn’t built in a day, you know. Results do not happen over night, but with dedication, over time, they will.

6. DON’T 

Do NOT be a weight dropper and stack slammer. Don’t think for a New York minute your a beast because you dropped a heavy dumbbell after 3 reps. This is probably the most annoying habit in the history of gyms. People will look at you and think…pure amateur. (They will) 

7. DO 

Be sure to focus on proper form. Results will come faster. Target each muscle group the correct way. Slow and steady, with good form. Feel the burn.

8. DON’T 

Don’t forget to bring a bottle of water. One symptom of dehydration? Fatigue. Sleepiness.

20170308_192429-1-1


9. DO 

Have a good time. Exercise should not be a “task”. What is a task? Getting up at 5:45am to go sit in a meeting all morning with a boss you can’t even stand to look at, let alone speak too. Like anything in life, fitness is what you make it. 👍

10. DON’T

Whatever you do, don’t give up. You’ll thank yourself later. Really.

Screenshot_2017-04-02-14-53-32-1-1

1397578_10204402015544957_466594384920984442_o

#mondaymotivation

Screenshot_2017-04-09-15-52-26-1


This Week

#1 Mindset

Decide right now, what part of the week is for getting up, getting moving, and getting active. Mark it on your calender. It’s yours. Think of that time like a reservation. Cancel at the last minute and recieve a hefty fine.

#2 Decide

“Shoulda, woulda, coulda.” Ban these words from your vocabulary. Effective immediately. Start with “I can, I will, I am“.

#3 Start

Don’t know where to begin? Go get on the treadmill and push start. Pick up the dumbbell and curl it. Elliptical? Start peddling. Take a nice long walk around the neighborhood. If your a seasoned pro, ramp it up. Add another set. Arnold said it’s all in the last 2 reps so pump em’ out. Add 10 more pounds

What are you waiting for?

1397578_10204402015544957_466594384920984442_o

 

ANATOMY OF A WORKOUT

GYM TIME


 

“Sweat plus sacrifice equals success”

With all the fads, trends, and broscience out there, it can be very confusing trying to design an effective workout regimine. On one hand, I always say routines are not a one-size-fits-all. On the other there’s no need to reinvent the wheel.

None the less, you’ve made up your mind and your ready to sweat. You need a plan of action. This is meant as an overview for getting started. If you already rock it out in the gym….props to you.

“The secret of getting ahead is getting started”

PicsArt_04-08-10.05.08

I. WARM UP

All workouts need a short period of warming up. Look at this portion of your workout the way you do your treasured automobile. In the winter, you turn it on and let it run for a bit, all the while wiping any fingerprints from the dash.

Why?

Besides getting your metabolism going and circulating blood and oxygen, your helping the respitory system get ready for what is to come. Keep it somewhere between 5 – 10 minutes. A little dynamic stretching here is good. Those stretches that are quick, ideal for getting blood pumping, and geared toward the muscle groups being worked. Hamstrings & Quads on Leg Day, or even bodysquats.

II. BODY 

Depending on your routine allot a specific amount of time for the entire workout, including time for rests in between sets. Say, for example, your working the shoulders: Below is known as a pyramid, typically used in a mass building phase.

Wide Grip Lat Pulldown

  • Warm up Set x 12 – 15
  • Set I (12 reps)
  • Set II (10 reps)
  • Set III (10 reps)
  • Set IV (8 reps) 

Leave 1 to 1-1/2 minutes in between sets for rest. Tip Watch out, scrolling through your newsfeed will seriously derail your concentration and turn that minute and a half into 10. With a quickness. Focus.

Workouts should be structured. You made it into the gym and thats awesome. Make it count. Aimlessly going from one thing to the next with no clear idea only hinders progress. Take a moment to plan out your weekly routines based on what your ultimate goal is. If strength building is your intention, decide how the week will should go ahead of time.

Week 1 

  • Monday – Chest
  • Tuesday – Legs/Abs
  • Wednesday – Back
  • Thursday -Shoulders/Abs
  • Friday – Biceps/Triceps
  • Saturday – Rest
  • Sunday – Abs/Light Cardio

This is known as your training split. Dividing your workouts by muscle group. Above is a basic “Push/Pull”.

III. COOL DOWN

20170107_110500-1

Benefits

The cooling down period is just as important as the warmup. Save static type stretches for afterwards. Stretches meant to elongate the muscles, they help prevent lactid acid buildup and stiffness. True, “leg day” wasn’t a killer if your not a little sore a day or two later. Stretch anyway. These are most effective if held for at least 30 seconds.

If your heavy on cardio and just performed H.I.I.T on the treadmill, don’t just stop. We aren’t 747’s that can just throw up spoilers. Gradually reduce your speed until the last, 1 – 1/2 minutes are a slow walk. Take sips from that water bottle you’ve brought along. Then do your stretching.

Spring will start officially in a few weeks. Summertime fun after that. Get a head start on all of it.

1397578_10204402015544957_466594384920984442_o

FOOD FOR THOUGHT

Weight Loss


 

Calorie

  • a unit of energy

 

Fat is stored as energy. A person looking to burn fat must increase their energy output. i.e. exercise, to burn off more calories than they’ve taken in.

I tend to prefer most things in layman’s terms. Lounging on the futon scrolling through meme’s doesn’t count as burning calories. According to The American Council on Exercise acefitness.org  one (1) pound of fat eaquals 3,500 calories.

Burn baby, burn

Screenshot_2017-03-29-11-02-09-1

Our Basal Metabolic Rate, or BMR is the amount of energy, (calories) required just to function at rest, day to day.

“The only way to get the fat off is to eat less and exercise more” – Jack Lalanne

Healthy, and realistic weightloss is a pound to a pound and a half a week. Depending on a persons daily activity, this can be achieved quite succesfully with the right workout routines.

To get started on counting calories first, become familiar with two (2) things:

  • Maintenance
  • Weight Loss

My suggestions 

To find what your current maintenance level would be, multiply your current weight x 12. For example, a 185lb person x 12 would have a calorie maintenance level of 2,220 per day. This is your base to work from.

You can then subtract your daily count for losing weight, or add calories to gain mass, i.e. size. However, right now we’re not “bulking”. (More on that later)

Getting in the habit of reading labels helped me get a solid understanding of counting my daily intake.

Screenshot_2017-03-29-14-55-35-1

Granted these labels are typically based on a 2,000 calorie a day diet, again it is a base in which to work from.

Now, time to start counting.