Do you want to know how to really make best use of your time in the gym? 💪🏻 Like, how to really push your body so it positively adapts to change?
Listen up, there's no magic snake oil lotion being sold here... 🔮
You need a notepad, a pen and a positive, determined attitude. That's it. 📕🖌 You see, the thing is, getting yourself down to the gym is the easy bit.
Lifting that same weight you did 3 weeks ago, for the same amount of reps is the easy bit.
But this won't force us to grow, shape or be better.
Log everything. Sets. Reps. Weight. How it felt. Could you do more? Write to yourself as if you'd talk to a friend.
Now what you have is a notepad filled with not just numbers or text, but a notepad filled with motivation.
You now know, the next time you step in that gym you HAVE to beat the logbook. The logbook never wins, you do.
So, ask yourself, before you decide on ➡ Which pre workout to bu
➡ Which trainers work best to squat in
➡ Which Gymshark top matches your brand new weight lifting gloves ... Are you really making your time in the gym count? 🤔
How would your career change if you had the opportunity to train your favorite celebrity?
This new article (link in bio) might help you bring that dream to life.
Today’s article by @lou_schuler describes the real life journeys fitness pros like @chadwaterbury and Chad Landers @pushprivatefitness and how they got their shot at working with top athletes and A-list celebrities.
Tag a friend who would like this article! LINK IN BIO!
FITNESS GYAN OF THE DAY :
What's Your Type?
Different body types require different diet plans and training methods. There are three body types: (A) Ectomorph: Lean and long, with difficulty building muscle.
(B) Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells.
(C) Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat.
Mainly focus on Mesomorphs today !
Characterized as naturally muscular with a moderate frame, mesomorphs have medium-sized bone structures. They are well-proportioned with wider shoulders and a narrow waist, and typically have low body-fat levels. Of the three body types, mesomorphs are the best for bodybuilding as they are naturally strong and can lose or gain weight easily.
Male and female mesomorphs looking to build muscle have a genetic jump-start in reaching their goals. However, mesomorphs are prone to weight gain and need to focus on diet and a well-rounded training program to achieve a lean physique.
Achieving a lean physique for a mesomorph requires consistent cardio sessions to avoid putting on too much fat. Incorporating 30 to 45 minutes of cardiovascular exercise three to five times a week should become a regular part of the exercise routine
While mesophorhs are genetically inclined to build muscle, if your goal is to stay lean and slim, concentrating on diet and cardio is imperative.
The calorie needs of a mesomorph are slightly higher than other body types, due to their higher ratio of muscle mass. Muscle weighs more than fat and requires more calories to maintain. While all body types need carbohydrates, protein and fat, mesomorphs seems to respond better to higher-protein diets. We have found that mesomorphs respond best when their plates are divided into thirds: one-third protein, one-third vegetable (or fruit) and one-third whole grain (or healthy fats)
1 423 hours ago
Remember, your results are a product of your choice.
Av. A. Cado on some toast and top with some eggs 😍
Yesterday was a write off day for me. I did NOTHING which often tends to be the case after spending the weekend at home with family! .
So it’s only right I start my day off with some decent food, a strong coffee, a couple of client sessions and a full day of getting shit done
Here's a great exercise to help improve multiple things at once:
💥 Thoracic spine extension mobility
✔️ Sitting on the ground with the hips/knees flexed essentially "locks" the lumbar spine in a flexed position so that when lifting the chest, tucking the chin, and pushing the head backward, the thoracic spine will extend instead of the lumbar spine
✔️ Improving thoracic spine extension helps position the scapulae and shoulder joints in a better position for overhead shoulder function as well as decreases stress on the neck (cervical spine) and lower back (lumbar spine) during activity
✔️ The shoulder joint reaches its last 10 degrees of elevation by way of thoracic extension, so adding wall slides helps to improve full thoracic range
💥 Chest flexibility/inhibition (pectoralis minor and major) while improving upper back (trapezius) and rotator cuff activation (teres minor, infraspinatus and supraspinatus)
✔️ Placing the shoulder joint in external rotation, horizontal abduction, and abduction while upwardly rotating/adducting/elevating and posteriorly tilting the scapulae helps to actively lengthen the chest musculature while actively using the upper back and shoulder muscles to move through the range
💥 Deep neck flexor and deep thoracic extensor activation while improving flexibility of the suboccipital muscles at the base of the skull
✔️ Isometrically working to keep the chin tucked while elongating the spine and pushing the back of the head toward the wall will improve the postural endurance and positioning of the head on the neck/shoulders. This improves your ability to keep your head from drifting forward excessively during everyday activities, which can lead to neck pain and headaches
🚨 If you lack the mobility and/or strength to perform without pain and/or pinching in your shoulders, bring your elbows as far forward as needed and then reach up without letting your elbows flare out to the sides. This will place your shoulder joint in a more "friendly" position until you can work your way to the un-modified version
❤️ Try it out, then double tap and share if it helped!
🔥Neck/Head pain with Rows🔥
I've worked with quite a few clients who come in complaining of headaches and/or neck and upper back pain during or after their workouts. If they're having problems after rowing, I often see the upper back round forward and the head jut forward excessively when I load up the weight
📍 This can be caused by a few issues (often a combination):
💥 Poor coordination: the person just moves sub-optimally and doesn't realize they're doing it
💥 Lacking strength: as the weight gets too heavy, the person juts the head forward to help the body "feel" like the full range of motion is achieved, especially towards the end of range as the hands get close to the sternum. It will be more difficult at this range because the muscles become "actively insufficient", which means the lats, teres major, traps, rhomboids and levator scapulae are contracting at their shortened range of motion where the muscle fibers have increased overlap and can't create as many cross-linkages (look up "length-tension relationship" to understand this concept). Additionally, the long thoracic extensor muscles (multiple muscles) need to be strong enough to hold an isometric contraction and keep the thoracic spine into extension as well as the deep cervical flexor muscles need to be able the hold the chin in a "tucked" position
💥 Poor thoracic or cervical mobility: if the thoracic spine or lower cervical spine can't move into extension, it's hard to put your cervical spine and head back in line with your shoulders, no matter how strong you are! In addition, if your upper cervical spine can't get into a neutral position due to a mobility issue (full chin tuck), this will need to be addressed as well
🚨 As I've previously mentioned, we can't conclude anything from the movement itself without a more detailed exam. However, you can slow down your reps, decrease the weight a bit, and focus on your form. Have a friend record you and adjust accordingly. If you're still having issues, consult a physical therapist to help!
❤️ If you have any questions about how to improve this, comment below 👇🏼👇🏼👇🏼 and I'll do my best to help!