1. Wide squats- stick with low rep heavy weights. Lets go with 5-8 rep range and make sure your feet stance is wider than your shoulders. When you get to the bottom of the rep, hold for 2 seconds there.
2. Sumo – dead lifts with barbell, use same steps as with wide barbell squats
3. Barbell forward lunges, if your knees are good then wrap them and do heavy reps of 5 3-5 sets, and I would follow up with high rep light weight to finish your workout.
If you do just these 3 workouts, with heavy weight, at some point and time you’ll have the booty you dreamed.
Eat 0.6 grams per pound on your body currently to loose weight. That means a 100 pound human should go 100 x .06 and that’s 60 carbs a day. A 200 pound human should get 120 carbs a day to achieve maximum weight loss for their body.
Today I want you to know that you are more than enough. You have everything inside of you to accomplish your goals.
A lot of people believe that eating late at night contributes to more weight gain and that’s not true. Our bodies have a 24 hour clock, that is simply looking to get the right amount of macros to be healthy. Macros being protein fat and carbs, our bodies need all 3 for various reasons.
Our bodies utilize protein for muscle storage and slightly for energy and of corse to be full.
Our bodies use fat for essential bodily functions.
Our bodies use carbohydrates for energy storage.
Each 3 components are to be used for different purposes in our bodies, so once those are used then the body will store excess as fat. If you were to eat your correct macros at night then you would totally be fine. There’s no perfect time to eat, or how many meals to eat throughout the day. Truth is your body is looking to get the right amount of protein, fat, and carbs everyday to use.
When you go out to eat, instead of taking what they give you, spend extra and take it as a body tax to reach your goals. For example if you’re out to eat, and you order steak, and it comes with fries and mixed veggies. Instead of taking that ask the waiter to switch out the fries for another veggie, even if they charge $1-!2 extra, consider it body tax because this will get you to your goals.
The worse thing you can do on your job and in your fitness goals is procrastinate. Take time off or wait to work or wait to eat. The problem with waiting on work is that when the deadline nears, your stress levels go out the roof. The problem with waiting on eating, is you get super hungry and you’ll over eat, so always think to prepare, be prepared, get work done.
(High Intensity Interval Training)
1. keep your training at 30 minutes long to maximize efficiency and not over work your muscles (you can do shorter if you like)
2. Utilize compound movements to burn more calories and build more lean muscle
3. Keep rest to a minimal, if you can do 10-20 second rests then great, if not keep maximum 2 minutes in between sets.
Recently I was reading a quote by a former professional athlete, and the guy said the most important advice to get people motivated to workout is to just go to the gym. Just go, don’t worry about working out, or hiring a trainer, just go there to read. Go there to relax and swim or even meditate in the sauna or hot water. The reason you go is because you want to get into the act of going so that it becomes a habit. Eventually you’ll start to workout, because you’re in that environment, you become a product of your environment. So just show up everyday to the gym and don’t workout, just show up.
You’ve heard the saying, that 20 percent of what you do produces the 80% results. Well these numbers are successful in many ways in our lives. First 20% of people produce 80% of worlds money. If you save 20% of every check, later you’ll retire because it’ll produce 80% of your income. In eating, you have to eat right 80% of the time but 20% you can have bad meals. Meaning 3 bad very bad meals a week and still reach your goals.
Did you know that coffee counts as water? So feel free to add your coffee count to your daily intake. If you’re a coffee lover like me then you’ll notice your numbers will jump quickly to reach your water intake goals.