Nutrition for Better Glutes
Having a nice perky booty is great and not only does your exercise have an effect, but so does your diet! Here are some great foods and tips for helping to firm up your glutes! Rules for a Better Booty: Reduce fluid retention This is the most important rule, as eliminating excess fluid from your fat cells will dramatically reduce the amount bulging from those stacked lipid boxes. So you need to cut out salt, drink more water and eat more naturally diuretic foods, including cranberries, celery, fennel and asparagus. Burn fat Excess
TOP 10 CARB CHOICES
Here are Mind Muscle Spirit’s top ten favorite carbs! I know what your thinking, “No! Not carbs!” Really though, carbohydrates are very important to our everyday health. It is important to note that not all carbs are created equal. Just like, not all calories are created equal. Five hundred calories of kale is very different from 500 calories of M&Ms. The same goes for carbs. The type, quality, and quantity of your carb intake make the difference. Carbs are converted into glucose in the body, which is a form of
TRAINING TIP: Breathing During Exercise
Breathing during resistance exercise: It is generally recommended to in inhale during the lowering part of the motion (eccentric phase) and to exhale during the lift or push (concentric phase). For example, during a squat, breathe in as your lower your body towards the floor and breathe out as you push your body up. Tempo: There are a number of reasons to give attention to tempo during your weight sessions. It improves your body awareness It improves the control of your lifts Helps to develop the strength of connective tissues Helps
5 WAYS TO BUILD LEAN MUSCLE FAST
To view original article visit: TonyMorrisFitness.com 1. Eat good healthy foods on a daily basis Protein is needed by your body because it is the building block that helps you repair and grow. It is used to revive skin, nails, and hair. These essential needs of your body have to be supplemented first before protein can focus on muscle growth. This means that muscle gain needs consistent energy and determination from you. Protein-rich foods such as beef, pork, eggs, seafood, and poultry need to be consumed to gain lean muscle. Protein powder
3 DEADLIFT VARIATIONS AND WHY YOU SHOULD DO THEM ALL
STANDARD DEADLIFT STIFF LEG DEADLIFT SUMO DEADLIFT In my opinion the deadlift is the king of all lifts for the following reasons: It's about as full body as any one lift can be. Weight is not loaded on top of your vertebral column. You can lift to fatigue without a spotter. It's easy to modify for individual biomechanical differences. You don't need a squat rack, just the bar and weights. Deadlifts are a great way to increase core strength and stability as well as improve your posture. Most of the muscles
TOP 5 TIPS FOR PLANT BASED CONTEST PREP/ BODY TRANSFORMATION
USE A MEAL TRACKER DON'T STRESS ABOUT PROTEIN DON'T FEAR THE CARBS KEEP YOUR FATS LOW DON'T WORRY ABOUT YOUR WEIGHT MEAL TRACKERS My meal tracker of choice is MYFITNESSPAL. It's easy to use, and many people interested in fitness have heard of it or used it in the past. It keeps getting easier to use. Myfitnesspal has a large database of foods, brands and restaurants. You can scan barcodes and even take pictures of your food for data entry purposes. You can divide your meals into 6, and name them as
VEGAN CONTEST PREP / BODY TRANSFORMATION
Are you an experienced competitor looking to try a plant- based prep for the first time? Or a vegan looking to compete for the first time? Are you looking to make a significant physical transformation while following a plant- based diet? If so, then this article is for you. Where to Start: A contest prep is the 12-16 weeks leading up to a show. However, this is not where the process should begin. Typically 6 months to a year or even longer is spent consistently training with weights and gaining muscle without too much
CHLOROPHYLL
Chlorophyll is the pigment in green plants that helps transfer light into energy during photosynthesis. Chlorophyll contains vitamins A, C, E, and K as well as antioxidants and it may have therapeutic properties that benefit your body. Some proposed benefits are the following: Stimulating the immune system Eliminating fungus in the body Detoxifying your blood Cleaning you intestines Get rid of bad odors Energizing the body. Preventing cancer It can be a blood builder. It may be able to help build red blood cells. . As part of its antioxidant function, drinking chlorophyll can
5 TIPS FOR VEGAN BEGINNERS
1. Transition slowly Don't expect to become a hardcore vegan right away. Consider trying a vegetarian diet or or commit to removing one animal product at a time. It is likely that something shocked or inspired you to discover veganism in the first place. Perhaps is was a movie you saw, you had an epiphany, or learned some new information about how humans operate. KEEP LEARNING! The more you research the topic, the stronger your resolve will be. Once I had done a lot of research on veganism it was easy
HOW MUCH EXERCISE DO YOU NEED TO TRANSFORM YOUR BODY?
The amount of exercise you need to do to transform your body depends mainly on 6 things: GOALS STARTING POINT GENETICS METABOLISM TRAINING TYPE NUTRITION GOALS: What are your specific goals? Lose body fat? Gain muscle? Both? Sculpt a competition ready physique? Get ready for a special event or vacation ? What is your timeframe? With a clear cut goal and a good reason, you’re more likely to commit to any kind of plan. The more significant the body transformation you want to make, and the faster you want to see that transformation, the more intense and frequent your workouts will
MEAL PREP MONTH
Hopefully we have all adapted to whatever new safe ways of working out are available to us. Grocery stores are less daunting and the long lines and supply shortages have eased. If you haven't already, it's time to solidify good (or excellent) eating habits and secure a sustainable eating strategy that propels you towards your goals. Meal Prep Tips: 1. Take your vitamins and keep your immune system strong. This goes hand in hand with ensuring that you get an adequate amount of good quality sleep each night. 2. Drink 2-3 + liters
AT HOME WORKOUT 1.
This is a workout that can be carried out at home. A set of weights are required for this workout. Please view the video for directions. Allow approximately 20 to 30 minutes to complete this workout. If you would like coaching, please schedule your Zoom session with Judy. https://vimeo.com/435976015