Turn Your Booty Round with this Lil’ Band

Turn Your Booty Round with this Lil’ Band

Looking for the perfect workout exercises that can enhance and tone your booty?

Well, the search is over because I am going to share with you the best booty exercise ever.

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What do you need booty workout session?

All you need is a resistance band. You can definitely use any resistance bands that you have but if you don’t have resistance bands yet, you can get the mini resistance band here and the adjustable resistance band here. You can also click the image below.

Whenever you’re ready, get in your workout clothes, prepare your water and start your workout.

FYI. Before You Start!!!

Hey, no resting in between the six exercises below. Keep it pushing! Once you finished, you can rest for 1 or 2 minutes then repeat 3 times.

Here is the overview of workouts that you will do today, All are banded!

  1. Single Leg Deadlift – 10 reps per leg
  2. Reverse Lunges – 20 seconds alternating both legs
  3. Plank Stepouts – 10 reps per leg
  4. Squats – 15 reps
  5. Banded Mountain Climber – 20 seconds
  6. Donkey Kicks – 10 reps per leg

I recommend you watch all the sample videos before you start then list them on the paper where you can see them so that you won’t be distracted trying to figure out what to do on the spot.

Single Leg Deadlift

Do this as the first workout for this set. Do 10 reps per leg.

Reverse Lunges

Do reverse lunges for 20 seconds alternating on both legs.

Plank Step-outs

You can either do 10 step-outs on the same leg then do another 10 for the other leg, or you can alternate both legs counting 10 reps per each leg.

Squats

Do 15 reps of this squats. Make sure to use your resistance band for the magic.

Banded Mountain Climber

Do 20 seconds of this.

Donkey Kicks

Do 10 reps per leg.

Yay! You Did It!

How are you feeling after the workout session? How many reps did you do overall? Let me know in the comments below.

Oh and hey, I suggest you log this workout in your fitness diary. List all the exercises you did, which one was the hardest, which one is your favorite and also how you felt before, during, and after the session.

You may not realize the use of it in the beginning but it will be helpful for you in the long run. This is where you will see your progress and seeing it will help you push through during the tough times. Feel free to download this free food and exercise log printable by day designer if you like.

Q&A with a Pro – Bodybuilding Basics

Q&A with a Pro – Bodybuilding Basics

If you have not already yet, please check out “The Best Guide for Beginners” post before you read through this post is all about the questions that came up under that topic.

Topics discussed in the previous post are:

  1. Training Frequency
  2. Food and Nutrition Intake
  3. Training

Q&A with James Hollingshead!

Curious about what questions were asked on the video? Well, I have them all listed below for you!

  • Calf Training – Genetic or Can You Force them to Grow?
  • Carbs – The food if Training Early in the AM.
  • Pre, Post, Intra Nutrition for More Advanced People
  • Choosing a Coach
  • Training with or Around Injuries
  • How to Implement Intensity sets and Structure Workout
  • Events Prep and Planning
  • Prevention of Injuries, Warm-up Exercises and gradual warm-up on certain movements

There you go! Make sure to check it out. If you like to binge-watch the whole bodybuilding basics by James, you can click here.

Is Stretching BEFORE Lifting Weights a Good idea?

Is Stretching BEFORE Lifting Weights a Good idea?

There is this popular belief that you should do stretching before your workout to warm you up. However, that is not always the case. Contrary to this, stretching is actually NOT necessary before lifting. Stretching relaxes and elongates muscles that might temporarily reduce the ability to produce force so it is recommended to do it AFTER lifting.

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You have to understand tho that not all forms of stretching are bad before lifting. You see, there are two types of stretching. First is what we call, static stretching and the other is dynamic stretching.

Static Stretching

This is the kind of stretching you should AVOID before working out because it might impede your body’s performance. As per research, weight lifters lift more weakly after performing static stretching.

Static stretching is done by stretching or elongating the muscle and holding it for a given amount of time. Maybe 20-30 seconds.

Example of Static Stretching

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Here are some examples of static stretching.

  1. Upper Back Stretch – Interlocking your fingers and pushing your hands as far away from your chest as possible while standing tall. This lets your upper back to relax and you’ll feel the stretch between your upper shoulder blades.
  2. Shoulder Stretch – Placing one arm parallel to the ground across the front of your chest while easing it with your other arm holding it closer to your chest. This is done alternatively with the other arm. The strech can be felt in the shoulder.
  3. Hamstring Stretch – Also known as sit and reach. Sit on the ground while relaxing your leg and bending forward keeping your back straight.
  4. Quadriceps Stretch – Stand tall and keep your balance while grasping the top of your ankle or forefoot behind you pulling it toward the buttocks.
  5. Calf Stretch – Hands flat at shoulder height against the wall while standing tall with one leg in front of the other. Ease your back leg further away from the wall while keeping it straight and firmly pressing on the floor.

And much more! But you get the point right, those kinds of stretching involves holding a stretch for a certain period of time.

If you would like to engage in static stretching then it is recommended to do it after your session.

Dynamic Stretching

If you prefer to do stretch before your session then I suggest you stick with this one.

Dynamic stretching is an active form of stretching where you move back and forth through a full range of motion rather than just holding one position.

Example of Dynamic Stretching

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Here are examples of dynamic stretching.

  1. Straight-Leg March (Frankenstein) – While standing tall, hold a good posture, chest up and shoulders back. Hold both arms out in front of you and kick it with your leg. Try not to bend the knee!
  2. Spiderman Lunge – Right knee on the ground and your left forward flat while leaning forward and placing both hands flat on the ground.
  3. Bounders or Power Skips – Push off the plant leg to jump as high as possible while driving the opposite into significant hip and knee flex.
  4. Walking Quad Stretch – Bend your left knee and grab your left foot behind you with your left hand while rising up on your toes with the right foot.
  5. Toe Walks – Walk on your toes without placing weight on your heel.

Etcetera!

Best Way to Keep Track of Your Progress

Keeping a journal with you where you can log your progress is the best way ever!

One of the great motivators is seeing your progress with your own eyes. There are times when you will forget where you are before you come to where you are right now. However, logging it off in a journal will help you see your hard work.

Start off by logging in your current height and weight and writing down your target as well. Every after a workout, log your progress and see it progress!

I suggest you check out the FREE printables by day designer. They have everything that you might need for tracking and planning.

They have a 2022 Goal Setting Worksheet, Monthly Goal Tracker, Food and Exercise Log, Weekly Meal Planner, and much more! The best part is, all is for free!!!

Aside from those free stuff, you can also purchase your own planner from them. They offer high-quality planners you will love.

Check out this one.

What’s Next?

Now that you have an idea about all that, check out Bodybuilding Basics here. James Hollingshead shared a variety of information that will be helpful for your training.

Actually, they’re information a pro bodybuilder wish they knew when they started. So it would be a win for you!

The BEST Guide for Beginners – Bodybuilding Basics

The BEST Guide for Beginners – Bodybuilding Basics

Now is the time to kickstart your bodybuilding journey. If you ever feel stuck or you’re struggling on getting started, I have good news for you! This is also applicable to those who are having a hard time being consistent, or to those who are not seeing any results and is now, losing motivation.

Guess what? Pro bodybuilder, James Hollinghead shared a great guide for beginner bodybuilders with a title, “What I Wish I Knew When I Started”. In his video, he provided great information that will help you big time! A legit informative video that you won’t regret watching.

The Basics of Bodybuilding by James Hollingshead

Here is the video for you. I suggest you focus and take this one seriously. James did a great job in explaining the basics of bodybuilding together with his recommendations.

This is just the first of many. James uploaded a couple of videos about bodybuilding basics. I suggest you focus on this first one for now. Understand and apply it in your training. However, if you want to binge-watch James’ bodybuilding basics videos, you can do so by clicking here.

Anyway, here is the breakdown of the video for you.

Really Simple Things but is Something You Should NOT NEGLECT!!

Most bodybuilders didn’t really have a good start because they do not have all the important information in the beginning and a lot of mistakes had been made.

James here discussed the most simple, yet most important information that will prevent you from committing the mistakes most bodybuilders do.

1. Training Frequency

A lot of people who love the gym, and love training go there daily because they enjoy it. However, going to the gym every day is, realistically, a hindrance to progress.

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Yup, you heard it right. It is a hindrance to progress. You have to understand the importance of a “rest day”. You are going to the gym to break down muscles so if the frequency of breaking that muscle is more frequent than recovery then only one thing is gonna happen. You will either stall or regress.

Recommended Training Frequency

As a start, you might want to train at least 3 days a week.
You can train upper, lower, or push-pull legs. Fit those in your 3x/week schedule.

Considering James, who is an advanced bodybuilder, takes a rest day off after two days of training so every third day he rests. He takes a lot of calories that help him with recovery and he sleeps a lot as well.

2. Nutrition and Food Intake

What you put in your body, food-wise is what allows you to perform in the gym and also recover from the gym sessions.

When you start going to the gym or bodybuilding, it doesn’t mean you need to start taking protein shakes and supplements. The truth is, you need to get a good hold of your nutrition and on your intake of food.

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If you are under-eating, progress is not gonna occur. It is very important for you to be mindful of what you’re eating.

Food Intake Recommendations

Regular people eat 3x a day. As a person who trains, you should take more than that because you are doing more than a regular person does. You can try at least 4 meals a day.

(The suggestions below are ideal for those who weigh around 150-160lbs)

As a guideline, you want to have a good amount of protein, aim for at least 30 grams per meal for a starter.

Carbohydrates need to present as well as it is the fuel for the gym, also is the fuel for the mind, and also the fuel that keeps your metabolic rate and metabolism in a healthy place. Get at least 50 grams of carbs per meal, for times a day.

You might also want to supplement some fats for health purposes. A good fish oil maybe a couple of times a day, or use olive oil on some of your meals maybe 10 grams.

Everyone’s Needs Are Different!!

Be aware of yourself. If you are muscular or around 200lbs, then obviously, your food intake should be higher than that. Maybe shoot 70 grams of carbs and 50 grams of protein per meal, or even 30 grams of fat a day.

There are no set numbers for this but as you get stronger, larger, the requirements will go up and you are able to train more intensely. This is something that is going to be progressive over a period of time.

Keep a Food Diary!

Write down what you eat on a daily basis. This will be very helpful for you because if you ever seek the help of someone else, you can always show them what you have been doing and they will have enough information to help you go forward.

Having a food diary will help you keep an eye on your food. You can get cool notebooks and planners here.

Be always aware that they are progressive and you can’t always eat the same diet. You will have to change it as you go forward.

Don’t Forget Your Water!!!

You would have to be very conscious of your water intake as well.

Bodybuilding is very very tough on the body and you sweat a lot. You have to replace the water you lost. Take between 4-6 liters of water a day.

On the smaller region, 4. On the larger region, 6. As long as you’re hitting those kinds of numbers, you should be okay.

3. Training

When you’re starting, it is best to keep everything on paper. Like with the food, keep a diary with you.

You need to be organized. Plan out your week ahead so you can visualize and understand what you got coming ahead.

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Suggested Training

The fundamental exercise James suggests for anybody, in the beginning, is always gonna be free weight-based stuff because it will help you learn the basic mechanics of training.

If you learn how to squat if you learn how to barbell row if you learn how to incline bench press, deadlifts, the chances are that all of those movements will teach you everything you need to know about stability, about control and you’ll be able to fly when you do other things.

Push-pull legs are highly recommended since you won’t be training every day. And you need a lot more rest in the beginning.

At first, you don’t need to have high volume, you don’t need to do loads and loads of sets because your body’s not going to be capable of such.

Try one set heavier, one set lighter

Do 8-10 reps for your heavy set and then reduce the weight by 20% and maybe do the 15-20 mark.

The ideal number of sessions is five to six. Start with the larger body part and work yourself down to the smaller.

Example:

When you’re doing push day, start with the chest being the larger part of the body then move to shoulders and then finish with triceps.

Leg day. do the hamstrings first, quads, and then calves.

You have the most amount of energy when you first arrive in the gym so try to deal with the hardest exercise and hardest loads from the beginning.

There you go! Be Sure to Watch James’ Video about Bodybuilding Basics because He go deep in Explaining all those Stuff.

I highly recommend you subscribe to his youtube channel as he posts really good stuff there.

Check back here next week for a new post!

Be the Best Version of “YOU” in 2022

Be the Best Version of “YOU” in 2022

Can you believe it? At this moment, we are just 2 days away from 2022! Like, for real!

After the coronavirus pandemic hits early 2020, it seems like the majority of people lost their motivation to keep going and keep improving themselves. Getting something done became one of the hardest things in the world.

I get it, it’s always easier to just lay down, watch Netflix while eating fast food, right?

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But let me remind you real quick that the lockdown period is over and everything seems to be going back to normal already. So, with that being said, it’s time to ditch those lazy habits you developed during the pandemic and get up and get something done!

Get Something Amazing Done for Yourself!

The best feeling ever is when you’re able to do something for yourself no matter how big or small it is.

Start living happily and healthier in 2022! As of this moment, you have 2 days to prepare and do what you gotta do before you transition to the best version of yourself! The question is, are you ready?

Investing in yourself is something you won’t regret but rather, it is something that will make you feel good and proud. It will for sure build up your confidence and prevent you from quitting and going back to old habits.

Planning + Commitment = Success!

By now, you should already be thinking about what it is you want to accomplish for 2022 and what actions you need to do to be able to achieve it.

When planning tho, remember that everything takes time and success doesn’t happen overnight. It’s fine to take things slowly but surely.

Here are step-by-step instructions on how you can easily and successfully plan your new year without pressuring yourself too much.

How to Successfully Plan Your Year

  1. Set Your Monthly Goal.

    Setting up your monthly goal is very important because it will stand as your drive to keep going. Hitting your goal will give you the best feeling ever.

    I suggest try not to be hard on yourself. Start with an easier goal for January and level it up as the month goes by.

    For example,
    January
    “Develop a routine”

    February
    “Ditch fast food and start to eat only healthy food”

    Something like that. If you are not sure yet, you can check out this post I wrote about hydration. Write down something that you know you’ll be capable of achieving. That will help you build a strong foundation for sure.

  2. Add Daily Tasks

    If you don’t have daily tasks planned out, it’s very easy to lose track because you don’t know what you should be doing.

    You might end up procrastinating and eventually just giving up. If you need help with Time management, you can check this post.

    You can add tasks that will help you achieve your goal. For example, if your goal for January is to develop a routine, you can add tasks like, eat breakfast at a certain time, workout an hour later, reading 1 chapter of a book before going to bed, etc. You can add anything that you think will help you.

  3. Track Your Progress

    Having a tracker and seeing your progress is something you don’t want to miss.

    There will be times when you are not feeling good and being able to see your progress can make you go back on your feet. Imagine having the, “Wow, I did all that!?” kind of feeling.

    Who doesn’t want to keep going after seeing progress?

    One more thing is that you can also track down your mood and write down how you get over it. This will be good for your mental health.

And well, that’s pretty much it.

You can go digital while planning or stick with the old-fashioned way. Either way will surely work out so use whatever makes you comfortable.

If you’re curious what is the best digital planner, you may want to check out any.do. You can use it on your desktop, phone or tablet and they have very great features. They even have WhatsApp integration where you can be notified of your tasks through text so you won’t have any reasons not to do it.

Click here to check out Any.do. FYI, you can use them for Free.

For planners tho, I suggest you check out Day Designer’s awesome planners. They have an ongoing promo right now where you can get a 15% discount on your whole order by using the coupon NEWYEAR15. The promo is only valid until Jan 1, 2022.

You got this!

There is nothing you can’t do if you put your 100% commitment and hard work into it!

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