THE ULTIMATE PULL-UP PROGRAM

Why don’t these exercises work the way they should?

There are a few reasons:

These exercises will not best prepare you to excel at pull-ups as they all lack in specificity.

There is no mention of glute strength. Yes, believe it or not, you need a strong butt to master the pull-up.

There is very little attention devoted to core strength. After you’ve performed pull-ups, you might notice that your “abs” are a little sore or at least feel tired. When you’re performing an actual pull-up, all of the muscles in your torso that surround your spine must work to keep your body stable and from swinging, and help you travel to and from the bar with ease.

There is also very little attention devoted to the muscles that control the movement of your shoulder blades, otherwise known as the scapulae. If these very influential muscles aren’t strong enough, and if you aren’t able to own the movement of your shoulder blades, you will likely struggle to perform a proper pull-up, or at the very least your form will be sloppy. The goal of this program is to help you perform many pull-ups, with outstanding form, and while keeping your body healthy.

While the pull-up is often thought of as an upper body exercise, it is actually a full body exercise.

Without strong core muscles, including the very influential glutes and the muscles that control the movement of your shoulder blades, your pull-up performance will likely suffer. 

Once you tackle the above components, your path to dominating the pull-up will be much easier.

That’s why I made…. click here

Why working out ??

Why have you decided to hit the gym and start working out ?? Let's face it, working out could mean being sweaty and challenged, all your body shaking when reaching muscle failure or it could be waste of time. So, why are you working out??

I keep emphasizing on why working out, in hope to make something click in your thought process. It is your why that will carry you when things get tough. If you have a weak why, rest assured, you will give up as soon as you face a tiny challenge.

In order to succeed and reach out your goals, you must have a clear vision of what you want to accomplish. Sure, you may tune your goal along the way and make it more clear and add some more adjustments.

Motivation may help you, here and there But if you are not discipled, I'm pretty sure, you will fall behind, even give up and quit. So, your best friend on this would be discipline.

Make discipline your leverage. Turn hitting the gym, incorporating new workout plans one of your habits. Stay informed when it comes to working out and staying fit.

Discipline, motivation and a good education will help you improve in your journey.

Who is your enemy on this journey ?!!! Well, your worst enemy is yourself.

Ego for instance may influence your training session. for instance adding more weight and compromising your form when doing an exercice, which means waste of time and a potential injury. Whenever hitting the gym, leave your ego at the door. But if you want to succeed in life in general, get rid of huge ego that may cloud your good thoughts and judgements.

Always, focus on the mind, muscle connection and make the most of your workout session. Be, productive when at the gym. Chit chatting too much or playing on the phone is for losers.

Like I said before, your worst enemy is yourself, so make sure to keep your guard up and shoot it down if it tries to compromise your goals.

I like this one, Make your future self like in 5 years, your hero. Workout toward that self image, not only the physical one but the character as well.

Run your own race. Your only competition is yourself. Work hard toward your goals and be disciplined. Try to avoid unnecessary comparison that will only trigger your insecurity. Dont, doubt yourself. If you doubt yourself, fear and insecurity will unleash.

So believe in yourself, have clear goals and work hard to get them. In 5 years, when you reach your Hero self, you should create an even better version of that Hero.

Never settle down and keep growing and living your life to the fullest. We only get one shoot!!!! So make the most of it and remember, it s your WHY that will help you get through things. So make it a STRONG one.

WHAT WILL HAPPEN IF YOU OVER CONSUME PROTEIN ?

Protein is an essential nutrient your body needs to build and repair muscle, organs, cells and other types of tissue.

The recommended dietary allowance for protein is 46 grams per day for women and 56 grams per day for men.

This may change depending on if you are reducing your carbs intake and your workout routine. 

However if your surpass your personal need of protein you will end up having some bad side effects. Bellow I will be talking about some of them.

1.Losing calcium

Consuming High level of protein will make your body excrete more calcium in your urine. To counter this side effect you should increase your calcium intake. Otherwise you will end up having some serious health issues like osteoporosis.

2.Gaining weight

When you consume more protein than your body needs, the excess protein is used to provide your body with energy or turned into fat. It is not possible to store amino acids or protein for later use, consuming more calories to increase your protein absorptionwill make you gain weight and not necessarily muscles. 

3. Dehydration

The process of breaking down protein and getting rid of its waste requires more water. So if you don't take more water to rebalance your body fluid you will end up noticing some dehydration side effects like the look of your skin and hair and general feeling of tiredness. 

4. Kidneys problems

People with kidney problems are advised to talk to their physician before increasing their protein intake. 

I personally take proteins from supplements only on working out days. In the past I did have that issue of having some stored fat from overpassing my protein intakes. I fixed that in about two weeks. I switched to high intensity training, with two workouts outdoors using weight vest training. You may find some in your local fitness stores or over Ebay like this one. "click on it"

When I got rid of the extra stored fat, I went back to a workout routine and kept watching my protein intake 

WHY RED TEA IS BETTER THAN GREEN TEA LIZ SWANN MILLER | OCTOBER 26, 2017

Green tea has long been acknowledged for its health and wellness benefits, including weight loss assistance. The evidence is irrefutable. But are we overlooking something better? It is true that green tea contains powerful antioxidants. These components contribute to minimizing health risks such as cancer and cardiovascular disease. As a Weight Loss Expert, it has been my primary goal to share practical tips and tricks for those pursuing optimal health. In upholding my obligation to transparency, I am about to reveal how green tea, although beneficial, is gradually losing value in the light of its delicious rival – rooibos. Rooibos, also known as red tea, is equally high in antioxidants, but is sourced from different substances to that of green tea. The antioxidants contained in rooibos – aspalathin and nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat production, lessen stress, and inhibit metabolic disorders. After the results of recent studies, alongside my own findings related to the major players in sustainable weight loss, I consider red tea an essential. In addition to preventing heart disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight gain. This year I began the production of my Red Tea Detox. A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally valuable elements. Rooibos means red bush. The plant is readily available, with leaves that turn red upon fermentation. With so much potential to assist with our health and wellness journey, I considered it wrong to ignore the strength of the plant.

Unlike green tea, red tea does not contain caffeine, and therefore drinking the blend at night won’t leave you restless.
Another factor of its ultimate superiority is simply – taste. The bitterness of green tea is often attributed to its high tannin content, which is less prevalent in red tea.
Many health products do not aim to bridge the gap between adults and young children, but the pursuit of health is of equal importance for both demographics. Which is why I’ve designed a recipe that caters to all ages and tastes, with the inclusion of a sweetened version of the recipe.
This particular Red Tea Detox program is fresh and matchless, already actively transforming lives since its launch.
Click here to check it out – *www.redteadetox.com*

Mistakes you are doing when Training your Core

Mistakes you are doing when Training your Core

Your core muscles are the connection between your upper and lower part of your body. you could have strong back, chest and shoulders as well as great legs! However if your core that connects both is weak, you won't be able to function properly. Your core is the foundation that connect both parts, upper and lower body and makes you function effectively. Here are some mistakes that you may be doing when training your core.

Mistake #1: Not Training your core enough 

You should use your core when training other muscles. improve that mind muscles connections when training and have a tight core when doing some exercises, for instance squat. If you train your core once a week that means it is undertrained !!! dedicate at least 3 training sessions where you target your core. 

Try to have at least 3 sets of 12 repetitions or reach muscle failure when training your core. Relying on working out your core when training other muscles, will make you under train and not reaching out your full potential. 

Mistake #2: Not targeting your inner core

Without being very technical, most people target only the upper muscles of their core and overlooking or not being aware of the inner one. The inner muscles of your core are the one that hold your internal organs as well as providing stability when moving. I have learned one simple exercise that target your inner core muscles that you can do anywhere anytime without being noticed that you are working out.

You may have tried this as a kid without being aware of it s benefice. Start by inhaling and then exhaling while imagining to make your navel touch your spine. Try keeping your stomach hold in that position and keep breathing normally. When tired you can let go of it rest for 30 seconds and do it again. You can do as much repetitions as you can.This exercise will improve your core strength too. You can do it while sitting or laying on your back. Some people do it when having knees on the floor, hands under shoulders and a back parallel to the floor. They also call it vacuum exercise for abs. 

Mistake #3: Doing the wrong exercises

Be picky when working out your abs. Many exercises seem to be targeting your core, when in fact, they are just moving other parts of your body. The common mistake when doing leg raises to workout your core is keeping your legs straight. It is much better to bent your knee and raise your legs. By doing it this way you are targeting your abs more than using your hip flexors.

Mistake #4: Not training your obliques

Be  creative and train your obliques as well, to have that great core that look good even on the sides. If you have fat on the sides of your core, you will have to lower your body fat by engaging in some training routines to get red of it. There is not a such thing called spot targeting exercises for fat.
There are so many great exercises that will target your obliques. Pick the ones that fit your routine.

A Last tip, keep your lower back on the floor when doing crunches on the floor. Do quality reps, by having a slow controlled tempo. 

Make sure to consult your physician if you have a medical condition before trying new exercises. 

The END of this POST BEEEPP SHHHHHH

How many times should you workout per week??

How many times per week should you workout? What a question!!! Seriously?!!

Honestly there is no right answer to this question, the frequency of your training depends on many factors. The following are just some factors that may influence or dictate how many times you should workout per week.

1 Your fitness level :

Some very advanced bodybuilders, already have a great shape and enough muscles on their bones. So on some periods of their training cycles they could be working out just two times a week, doing full body workout with compounds movements.

If you are a beginner, you may as well do two times a week. Some studies show that it is possible to have a great shape with just two times a week workout. However You should consider your diet as well! What are you putting in your body. Eating like a pig and training two times a week, wont be beneficial. Moreover even if you are a beginner, if you have great goals, two times a week wont make it easy to reach your great goals easily. Which leads us to our next point which is Fitness goals.

2 Fitness goals:

This is a very important point. If you have fitness goals, you must have some strategies that will help you achieve them. And most of the times two times a week wont be enough to reach great levels. For instance if you want to sculpt your body, you will have to hit your muscles at least two times a week and from different angles as well as increasing the volume of your training. Training more than two times/week, will give you the opportunity to strength your weak spots. By the way, you must know your strength and weakness to keep improving

3 Your schedule:

Sometimes our schedule could get really really hectic and too busy. This excuse could lead you to build a two days/week training. However, you have already worked on your mentality and built a powerful mind set, your hectic schedule is not an enough excuse to hit the gym just two times a week. I have had times where i was working 12 hours shift and still find the time to hit the gym, even if just focusing on one muscle group. So, Get over the habit of finding excuses and build a strong mind set.

4 The nature of your work:

If you are working in a field where you have to be very physical, it makes sense to adjust your training so that your don’t overtrain and end up injuring yourself and not reaching your goals. Some fields like construction, you are sometimes, working out really hard. For instance, you may be using your legs at work and your muscles fibres get really tired from your job. So it makes a perfect sense to avoid putting too much stress on your legs when hitting the gym on the same day or the following one.

5 medical condition:

Life is unpredictable, so injuries and medical conditions happen. It is part of life. An injury and a medical condition could impact our training habits. However, don’t over use them as en excuse. So many people get into the lazy mode when injured or sick, however you have some others who just do the opposite. They unlock a potential they weren’t even aware of and reach out some great levels. Those latter, end up becoming they best version and even becoming role models for others around them.

Train Smart:

Be S : Specific, M: Measure your improvement, A: Have an Action plan to reach your goals, R: Be realistic and dont have goals that are not realistic, T: Have a schedule to reach “a time frame” To reach your goals.

To wrap up things, you can decide to train like a special force. Some of my extreme friends who enjoy challenging themselves have already tried some. The following one is one of them. It all depend on wether you want to challenge yourself and sculpt a new version of yourself or just follow the normal path. Check it out

Should you workout your Triceps?

Triceps are the muscles that will help you get bigger arms. Biceps have two heads, however triceps have three heads.the lateral head, the medial head, and the long head – and together they account for 75% of your arms. The tricky part is to know which exercises target which heads. Some exercises, target simultaneously all three heads, however some target just one or two.In here I will demonstrate exercises and explain which head they are targeting.

But first let's explain when and how often should we workout triceps to get optimal results.
When you are doing the push exercises, for instance chest or shoulders you are also using your triceps to assist you in the movement. 

It's better to be aware of when your triceps have been hit and organize the amount of pressure you want to apply to them to reach your goals. 

Many bodybuilder, they either overwork them or underwork them resulting in poor results. 

For instance doing triceps exercises without being aware which head is being workout out will put you on a random path that may or may not lead you to reaching out your goals. So knowledge is a great tool that will help you achieve the desire result. 

Those who overworked their triceps are the one that use their triceps unknowingly when working out other muscles and go and workout their triceps without allowing the proper time for recovery. If a muscle is overworked it won't grow and may also result in injury. 

So, be aware when you use your triceps and allow them proper time to recover. I will know write about number of sets and reps in here. It will depend on your goals.

Close Grip bench press

This is a great compound exercise that targets all three heads of the triceps as well as giving you the opportunity to use more weight. Close grip bench press is the perfect exercise to overload the muscle fibers and instigate greater muscle growth.

Triceps bench dips

Bench dips are the best exercise for an overall development of your triceps. It is also a compound movement that target all three heads of your triceps as well as allowing you to use a better range of motion. 

Over head dumbbell extension 

Over head dumbbell extension will allow you to hit all the three heads with an emphasis on the long head. This exercise is better done with both hands and one dumbbell to allow using heavy weight and use more neurones of your muscle fibres. 

Lying triceps extension

This exercise is also called the skull crusher. It is a great exercise for building size and thickness while hitting all three heads with an emphasis on the long head of your triceps. the range of motion that this exercise is great for incorporation new muscle fibres and improving  your gain if you challenge yourself the right way.It can be done with barbell or dumbbell. 

Triceps Push-down & Triceps pull-down

These two exercise are done with cable machines. Push down exercises are done while your palms are facing down and you push the weight down.Your elbows should be bent and held in at your sides. Use your triceps to push the bar down toward your thighs. Keep your elbows in close to your body as you descend to concentrate the work in the triceps. It is a great way to target the long head of your triceps. It is even better if you use a long rope and increase the range of motion of the exercise. 

For the triceps pull down exercise, your palms will be facing up and you pull the bar down.Your elbows should be bent and held in at your sides. Use your triceps to pull the bar down toward your thighs.This exercise will make a connection between the upper arm and the muscles running along the forearm toward the wrist. Triceps pull-down also called triceps reverse grip is a great exercise to target the medial head of your triceps "inner part". however if you want to hit it well, don't go too heavy when doing the pull dow and improve the muscle-mind connection to feel the workout and target it even better.

Dumbbell kick back 

This Is a great exercise to get a better definition on your triceps. research shows that it creates the highest levels of muscle fiber activation besides bench dips. You can perform it either half standing or bent on a bench with your torso parallel to the floor. 

Now you have a better idea on the heads of the triceps muscles and how to target them. There are many other great triceps exercises that you can perform. However, before performing any exercise make sure to consult with your doctor if you have a medical condition as well as getting informed about the proper form of each exercise. Because if you miss the proper form, you won't target the muscle and may injure yourself.