“Can you earn jacked legs without weights?”

As you might expect, I argue that yes, you certainly can. But the answer isn’t as simple as a single word implies. Let me lay out a few caveats, then show you the best moves for building steel wheels without touching the iron.

First, Some Ground Rules

Now, before anybody flies off the handle here, let me be perfectly clear about a few things:

You still have to work. No one will get jacked—or big, strong, ripped, buff, whatever—if they are not willing to train intensely, consistently, and often. There are no “hidden secrets” or magic moves. The exercises contained within this article aren’t “hacks.” Quite the opposite—they’re tools to help you work harder and more effectively. No matter if you choose to push iron or train with just your body, you won’t get results without exerting the effort.

Diet is important for muscular growth. If you want to put on mass, it is important to consume a surplus of complete proteins, drink plenty of water, and receive your vitamins and minerals. You’ll also want to get plenty of fiber, so eat those veggies! In fact, it’s a good idea to build around protein and fiber with every single meal.

You must rest up. You don’t get big in the gym. You do it when you recover. So for muscular growth, make sure you get a good night’s sleep. Although exactly how much sleep you need varies from individual to individual, I recommend trying to get an average of at least seven hours a night, especially when training hard.

Take your time. I believe consistency is probably more important than intensity. Don’t expect results without continued effort over time. Any changes we make within ourselves, whether physical, mental, or emotional are based upon our day-to-day habits, not occasional occurrences. If you want to make changes, then make these exercises a part of your life.

Got all that? OK, then let’s train.

The following exercises do not incorporate any external weights or machines. Instead, they manipulate leverage, exploit weight-per-limb distribution, and employ asymmetry in order to overload muscle groups. Try adding them to your program and see what your lower body can resist, without using any external resistance at all!

1. Bulgarian Split Squat

Difficulty Level: 6
Rep Range: 5 sets of 10 reps per leg
Bulgarian Split Squat
The Bulgarian split squat is a perfect example of how switching your body’s position can place a greater emphasis on a particular limb.

To perform a Bulgarian split squat, stand with your back toward a bench of approximately knee height. Lift a foot and place it on the bench behind you. By elevating the rear foot, your front foot is forced to bear more weight. Now, lower yourself down until your front knee bends to approximately 90 degrees, while keeping your back straight. Your rear knee will be bent to a more acute angle than the front. Return to the top position to complete your rep. Train both sides evenly.

The intensity of this exercise can be almost infinitely scaled, simply by changing the height that the rear foot is elevated. The higher up the rear foot is, the more weight goes into the front foot.

2. Single-Leg Straight Bridge

Difficulty Level: 7
Rep Range: 3 sets of 10 reps per leg
Single-Leg Straight Bridge
In training the lower body, it is essential to target your rear muscular chain, particularly the hamstrings, glutes, and lower spine erectors. A common rookie mistake is to neglect these posterior muscles, while focusing solely on the ones that you can see in the mirror, such as the quadriceps. Bridging is excellent for balancing the body out from back to front. The single-leg straight bridge is particularly effective, as it works the legs unilaterally by placing the emphasis on only one limb at a time.

Begin by sitting with your legs straight in front of you and your hands on the ground by your hips. Raise one leg in the air, then drive your hips up. Straighten out your body by pressing down with your hands and the grounded heel. Drop your head back, push your chest out, and look behind you. Pause briefly in the top position, then lower back to the bottom with control to complete the rep. This exercise is harder than it looks, so take it slow and be certain to work both sides.

3. Single-Leg Squat

Difficulty Level: 8
Rep Range: 5 sets of 5 reps per leg
Single-Leg Squat
Even those among us who can barbell back squat twice our body weight often receive a lesson in humility when attempting to perform a squat on just one leg. Not only is the load greater—as are the yields—but there is also a neurological component to the single-leg squat that puts it in a category all its own.

To perform a single-leg squat, stand on a low bench with one leg, allowing the opposite leg to hang off the side. By standing on a bench, those of us who lack extensive hamstring mobility can still reap the benefits of the increased bodyweight load associated with this exercise. This is because standing on the bench allows you to let your non-squatting leg drop below surface level.

Now, reach your arms forward and squat with your standing leg until your hamstrings make contact with your calf, allowing your non-squatting leg to descend down and in front of you. Pause briefly at the bottom before standing back up to the top position. Complete your set in its entirety and then repeat on the opposite leg.

4. “Skater” Squat

Difficulty Level: 8
Rep Range: 5 sets of 5 reps per leg

The skater squat is a single-leg squat variant where the non-squatting leg is placed behind the practitioner rather than in front. This change in position greatly affects the movement pattern, making it mechanically almost like a bodyweight leg press, while also adding a unique challenge in terms of leverage and balance.

To perform a skater squat, stand on one foot with your opposite leg hovering behind you and bent at the knee. Reach your arms out, lean forward, and squat with your standing leg, lowering your opposite knee toward the ground behind you. Pause briefly with your knee approximately one inch from the ground, then return to the top position to complete your rep.

Take care to descend slowly in order to avoid any potential impact on your rear knee, and be sure to train both legs evenly.

Use The Tools You Were Born With

In the world of training, there are many paths one can take. When you train with just your body, the only limitations are the ones you impose on yourself. Give these exercises a try and let me know what you think in the comments. Your experiences may surprise you. Keep the dream alive!

But all of this is just advise.

You can do whatever the f**k you wanna do

Your Friend and coach

Crystal aka Barbell_Barbie.NY

References:

https://greatist.com/move/squat-variations-you-need-to-know

https://www.thecut.com/2015/08/4-workout-moves-for-a-tighter-butt.html

The post 4 Squat Moves appeared first on .

That’s true whether you’re a hardgainer, a guy with good genetics or a guy who carries excess body fat. Here are the basic nutritional principles you need to support your training to maximize your chances for muscle growth right out of the gate.

1. Make sure you consume adequate calories every day

The bottom line is you can’t add weight if you aren’t taking in more calories than you’re burning. If you’re trying to pack on muscle, you have to consume enough surplus calories to support that growth.

If you’re heftier to begin with, this task is a little trickier. You need to get enough calories to add muscle mass, but you also want to avoid an excessive increase in bodyfat. While you’re adding muscle mass, you should regard maintaining or just slightly increasing your bodyweight as progress.

2. Split your total calories fairly evenly over 5–6 meals per day

This recommendation is a bodybuilding standard. The more frequently you feed your body, the better the contribution you’re making to build muscle mass while at the same time avoiding the addition of bodyfat. If you consume 3,000–4,000 calories over six meals versus just three meals, your metabolism will stay elevated and you’ll gain more muscle and much less bodyfat.

Those who consume the same number of total calories, but in fewer, larger meals, however, send their bodies the signal to store bodyfat.

3. Take in at least 1 gram of protein per pound of bodyweight each day

When you want to build muscle tissue, you have to provide your body with the amino acids it needs. These aminos (there are 22 in total, essential, nonessential and conditionally essential) come from protein foods and protein supplements. Eating a variety of different protein sources is the best way to make sure you get a broad range of aminos.

By targeting at least 1 gram of protein per pound of bodyweight, split fairly evenly over your six meals, you’ll keep a steady flow of aminos in your bloodstream to fuel growth.

4. Eat plenty of fruits and vegetables

Many beginners focus too much on protein or calories at the expense of other types of foods that are dense in nutrients per calorie. Make sure you get in at least six servings of vegetables and fruit each day. They’re low in calories but rich in vitamins and minerals to support gains and overall health.

At larger meals, you should consume more than one serving (and you can do your body an even bigger favor by having a few different fruit or veggie items on your plate).

5. Emphasize workout-window nutrition

Around the time of your workouts before and after your body needs protein and fast-digesting carbs (sugar) to drive the recovery process. Consuming sugar before and after your workouts helps reload glycogen burned during exercise, and it delivers amino acids to your muscles so that they recover and grow more quickly.

Take in about 25–40 grams of protein before and after your workouts, depending on your bodyweight. Hardgainers should match their sugar intake to their protein consumption, gram per gram, pre- and post-workout. If you’re a bigger guy starting out, you can cut the sugar before workouts and just take it after.

Training for strength doesn’t mean diet goes out the window. You can absolutely maximize your results with what you eat and the supps you take.

But all of this is just advise.

You can do whatever the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_Barbie.NY IG

N.A.S.M Trainer
N.A.S.M Nutrition
N.A.S.M M.M.A
N.A.S.M Golf

References:

https://www.muscleandstrength.com/articles/10-commandments-muscle-building-nutrition.html

https://www.muscleandfitness.com/nutrition/gain-mass/10-nutrition-rules-follow-if-you-want-build-muscle

The post 5 Key Nutrition Rules For Greater Muscle Gains appeared first on .

Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.

Over time, eating too much food can lead to weight gain and put you at risk of chronic diseases like diabetes and heart disease.

Plus, it can hold you back from reaching your health and wellness goals and may negatively impact your emotional well-being.

Although breaking the cycle of overeating can be challenging, there are ways to kick this unhealthy habit for good.

Here are 23 effective ways to stop overeating.

1. Get Rid of Distractions
Effective Ways to Stop Overeating
Whether it’s working through lunch in front of the computer or noshing on chips while you catch up on your favorite television show, eating while distracted is a common occurrence for most people.

While this habit might seem harmless, it may be causing you to overeat.

A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. It also caused them to eat more food later in the day compared to people who paid attention to their food while eating (1).

SUMMARY
Make an effort to turn off or put away potential distractions like phones, computers and magazines so you can concentrate on your meal. It will help you eat less and prevent overeating.

2. Know Your Weaknesses

Pinpointing which foods you have a particularly hard time limiting can help you decrease your chances of overeating.

For example, if you have a habit of eating a large bowl of ice cream every night, stop keeping ice cream in your freezer.

Preparing healthy options like a sliced apple with peanut butter, hummus and veggies, or homemade trail mix can help you make better choices when you are hankering for a treat.

Another helpful tip is to keep unhealthy snack foods like chips, candy and cookies out of sight so that you aren’t tempted to grab a handful every time you walk past.

SUMMARY
Identify the unhealthy foods you can’t resist. Keep them out of your home or far out of sight, and make healthy options easily accessible instead.

3. Don’t Ban All Your Favorite Foods
Restrictive eating patterns that cut out many of your favorite foods may cause you to feel deprived and drive you to binge on forbidden treats.

Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.

Swearing that you will never have a scoop of ice cream, slice of pizza or piece of chocolate again is not realistic for most people.

Instead, focus on providing your body with mostly healthy, nutritious food while also giving yourself the freedom to truly enjoy a treat here and there.

SUMMARY
Eating patterns that are too restrictive may drive you to binge. The key to a sustainable, healthy diet is to concentrate on eating whole, unprocessed foods most of the time, while allowing yourself a treat here and there.

4. Give Volumetrics a Try

Volumetrics is a way of eating that focuses on filling up with low-calorie, high-fiber foods like non-starchy vegetables.

Consuming foods that are low in calories and high in fiber and water before meals can help you feel full so that you aren’t tempted to overeat.

Examples of volumetrics-friendly foods include grapefruit, salad greens, broccoli, beans, tomatoes and low-sodium broth.

Eating a large salad or a bowl of low-sodium, broth-based soup before lunch and dinner may be an effective way to prevent overeating.

SUMMARY
Use the volumetrics method of eating — fill up on healthy, low-calorie, high-fiber foods to help you feel full. You’ll be less likely to overindulge on unhealthy foods.

5. Avoid Eating From Containers

Eating chips out of the bag, ice cream out of the carton or takeout straight from the box can lead you to consume more food than you need.

Instead, portion out a single serving size on a plate or in a bowl to help control the number of calories you are consuming.

To train your eye, try measuring out serving sizes for a week or two until you know what a normal portion should look like.

SUMMARY
Instead of eating food straight from the package, portion it into a dish. Try measuring out appropriate serving sizes to help train your eye to identify how much food is right for you.

6. Reduce Stress

Stress can lead to overeating, so it’s important to find ways to reduce the amount of stress in your life.

Chronic stress drives up levels of cortisol, a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating and weight gain (2).

There are many simple ways to reduce your everyday stress levels. Consider using yoga, listening to music, gardening, meditation, exercise and breathing techniques.

SUMMARY

Stress can lead to overeating, so reducing the stress in your everyday life is one important step you can take to stop this downward spiral.

7. Practice Mindful Eating

Adopting mindful eating techniques is one of the best ways to prevent overeating.

The practice of mindful eating stresses the importance of focusing on the present moment and being aware of your thoughts, emotions and senses while consuming food.

Many studies have shown that mindful eating is an effective way to reduce binge eating behaviors, overeating and emotional eating (3).

Eating more slowly, taking small bites, chewing thoroughly, being aware of your senses and appreciating your food are all simple mindfulness practices you can incorporate into your daily routine.

SUMMARY

The practice of mindful eating has been shown to help reduce binge eating behaviors. Mindful eating focuses on being aware of your thoughts and senses while eating.

8. Eat Fiber-Rich Foods

Choosing foods that are rich in fiber like beans, vegetables, oats and fruit can help keep you feeling satisfied longer and reduce the urge to overeat.

For example, one study found that people who ate fiber-rich oatmeal for breakfast felt fuller and ate less at lunch than those who consumed cornflakes for breakfast (4).

Snacking on nuts, adding beans to your salad and eating vegetables at every meal may help reduce the amount of food you consume.

SUMMARY

Add fiber-rich foods to your diet to keep yourself feeling satisfied for longer. Studies show this may help reduce the urge to overeat.

9. Eat Regular Meals

When attempting to lose weight, many people cut out meals in the hope that it will decrease the number of calories they take in.

While this may work in some instances, such as intermittent fasting, restricting meals may cause you to eat more later in the day.

Studies have demonstrated that eating more frequently throughout the day may decrease hunger and overall food intake (5).

For example, some people may skip lunch to restrict calories, only to find themselves overeating at dinner. However, eating a balanced lunch may actually help reduce the chances of eating too much later in the day (6).

SUMMARY
Skipping meals may cause you to eat more later in the day. Instead, focus on keeping yourself feeling satisfied by eating balanced meals made with whole foods.

10. Keep a Food Journal

Keeping track of what you eat in a food diary or mobile app may help reduce overeating.

Many studies have shown that using self-monitoring techniques like keeping a food diary may help with weight loss (7).

Plus, using a food journal can make you more aware of situations where you are most likely to overeat and foods that you tend to binge on.

SUMMARY

Studies have shown that tracking your food intake may help you lose weight. It will also help you become more aware of your habits.

11. Dine With Like-Minded Friends

The food choices of your dining companions may have more impact on your food intake than you realize.

Numerous studies have found that people’s food choices are heavily influenced by the people they eat with.

You may tend to eat similar amounts as those around you, so dining out with friends who overeat may cause you to overeat as well (8).

Plus, studies have shown that a person is more inclined to order unhealthy options if their dining partner does (9).

Choosing to eat with family and friends who have similar health goals can help you stay on track and reduce your chances of overeating.

SUMMARY

Who you eat with may majorly impact your food choices. Try to dine with people who also want to eat healthy meals in moderate portions.

12. Fill up on Protein

Protein helps keep you full throughout the day and can decrease the desire to overeat.

For example, eating a high-protein breakfast has been shown to reduce hunger and snacking later in the day (10).

Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger (11).

Adding higher-protein snacks such as Greek yogurt to your routine can also help you eat less throughout the day and keep hunger under control (12).

SUMMARY
Eating protein-rich foods may help you stave off hunger and cravings. Starting the day with a high-protein breakfast can also help fight hunger later in the day.

13. Stabilize Your Blood Sugar Levels

Eating white bread, cookies, candy and other carbohydrates with high glycemic indexes will likely cause your blood sugar levels to spike, then fall quickly.

This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating (13).

Choosing foods with lower glycemic indexes will help prevent blood sugar spikes and may reduce overeating. Beans, oats and brown rice are all great options.

SUMMARY

Eat foods that help keep your blood sugar levels constant. High-glycemic foods like candy and white bread can make your blood sugar spike then drop, which may lead to overeating. Instead, choose foods like beans, oats and brown rice.

14. Slow Down

Eating too quickly may cause you to overeat and can lead to weight gain over time.

Slower paced eating is associated with increased fullness and decreased hunger, and can serve as a useful tool for controlling overeating (14).

Taking the time to thoroughly chew food has also been shown to reduce overall food intake and increase feelings of fullness (15).

SUMMARY

Focusing on eating more slowly and chewing your food thoroughly may help you recognize signs of fullness and may reduce overeating.

15. Watch Your Alcohol Intake

Drinking alcohol may cause you to overeat by lowering your inhibitions and stimulating your appetite (16, 17).

While having a drink or two with a meal won’t have a huge effect, having several drinks in one sitting may lead to increased levels of hunger.

One study found that college students who drank four to five drinks at a time more than once a week were more likely to overeat after drinking compared to students who drank one to two drinks at a time (18).

Cutting back on the amount of alcohol you drink may be a good way to minimize overeating.

SUMMARY
Studies show that drinking several drinks in one sitting may lead you to overeat. Instead, stick to just one or two drinks, or forgo drinking alcohol entirely.

16. Plan Ahead

If you’re not prepared when hunger strikes, you’re more likely to make poor food choices that can lead you to overeat.

If you’re forced to purchase meals and snacks at the last minute from restaurants or delis, you’re more likely to make unhealthy choices and eat more than you should.

Instead, keep healthy snacks on hand, pack home-cooked lunches and stock your fridge with healthy options so you can prepare dinner at home.

These strategies will help you decrease overeating. Plus, making more meals at home can save you money and time.

SUMMARY
The more prepared you are to eat healthily, the less likely you are to overeat. Keep your fridge and pantry stocked with healthy, filling foods.

17. Replace Sugary Beverages With Water

Drinking sugary beverages like soda and juice could lead to weight gain and increase your risk of certain diseases like diabetes (19).

Studies have shown that consuming sweetened drinks with meals may be linked to overeating as well.

A review of 17 studies found that adults who drank sugar-sweetened beverages with meals consumed 7.8% more food than adults who consumed water with meals (20).

Choosing water or unsweetened seltzer over sweetened beverages may help reduce overeating.

SUMMARY
Avoid sugary beverages. They’ve been linked to an increased risk of diabetes and other diseases, and may also be linked to overeating. Drink water instead.

18. Check in With Yourself
Do you find yourself heading to the kitchen and checking the fridge a little too often?

If you overeat even when you are not hungry, it may be a good idea to take a minute and check in with yourself to understand why you have the urge to eat.

Depression and boredom are two common issues that have been linked to the urge to overeat (21, 22).

Luckily, there are actions you can take to break the cycle. For example, try taking on a new activity you enjoy. It may help prevent boredom and distract you from the urge to nibble.

If you believe depression may be driving your overeating, seek out a mental health professional for guidance. They can help you get back on track.

SUMMARY
Ask yourself why you’re overeating and address the issues behind the behavior. Depression and boredom are two common reasons. If you think you’re experiencing depression, seek out a mental health professional for guidance.

19. Ditch the Diet Mentality

Fad diets probably won’t help you stop overeating in the long run. Short-term, restrictive diets may lead to rapid weight loss, but are often unsustainable and can set you up for failure.

Instead, make long-term lifestyle changes that promote health and wellness. It’s the best way to create a balanced relationship with food and prevent habits like overeating.

SUMMARY

Instead of going on fad diets to curb your overeating, find a sustainable way of eating that nourishes your body and helps you reach optimal health.

20. Break Old Habits

Habits can be hard to break, especially when they involve food.

Many people get into comfortable routines, like eating dinner in front of the TV or having a bowl of ice cream every night.

It may take time to identify unhealthy behaviors that lead you to overeat and replace them with new, healthy habits, but it’s well worth the effort.

For example, make it a point to eat at the dinner table instead of in front of the TV, or replace your nightly bowl of ice cream with a hot cup of tea. These replacements will become healthy habits over time.

SUMMARY
Identify your unhealthy habits and gradually replace them with new, more positive behaviors.

21. Eat Healthy Fats
Although high-fat foods are often associated with weight gain and overeating, choosing foods rich in healthy fats can actually help you eat less.

Several studies have shown that adults who consume high-fat, low-carb diets are less hungry three to four hours after meals and lose more weight over time than people who consume diets high in carbs and low in fat (23, 24).

Adding healthy fats like avocados, nuts, seeds, nut butter and olive oil to your diet may help you feel more satisfied after meals and reduce overeating.

22. Negative People or Crap

Be honest Call yourself on your own bullshit and own it. If you’re allowing a negative someone in your life and there stressing you, that’s on you! Crap from others or from a love interest this should not be tolerated. We are all adults. If a person is not looking out for you or uplifting you (((((SHUT THAT SHIT DOWN)))) BAD ENERGY WILL RUIN YOU.
DO NOT BE A ESCAPE FOR SOMEONE BS.

In Conclusion:

Many people struggle with overeating.

Fortunately, there are many ways to take back control of your eating habits.

For example, try adding more protein to your meals, implementing mindful eating techniques and reducing your stress levels at work, home, love or life.

Healthcare professionals like psychologists, doctors or registered dietitians can also provide counseling and guidance to help you get back on track.

Overeating can be a hard habit to break, but you can do it. It take 21 days to create a new habit. Use these tips to help yourself establish a new, healthy routine, and make sure to seek professional help if you need it.

But all of this is just advise. You can do whatever the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_Barbie.NY
N.A.S.M C.P.T
N.A.S.M Nutrition
N.A.S.M M.M.A

References:

https://www.medicinenet.com/script/main/art.asp?articlekey=56586

The post 22 Simple Things You Can Do to Stop Overeating appeared first on .

Hamstrings are the bread and butter to a great bootie Today we’re focusing on hamstrings! Runners, bikers, skiers, and swimmers can all benefit from doing exercises that target muscles on the backs of the thighs, since strong hamstrings increase speed and endurance.

And that’s not all: toned hamstrings also make for shapely legs. Here are three exercises that are dedicated to that area. Repeat all three moves for a total of three rounds for an effective hamstring workout.

Lying Hamstring Curl
IMPORTANT: Don’t rely on momentum for this exercise

Make sure the machine level adjusts to your height. Lie face down on the lying curls machine.
Keep your torso flat on the bench. Your legs are to be fully stretched. Take the side handles of the machine into your hands.
When you exhale, curl your legs up as far as you can, but don’t lift the upper legs from the pad. Make sure your hamstrings and glutes are tightened at the top of the movement.
When you inhale, bring the legs into the first position. Repeat.

Advanced Lying Hamstring Curl

Using a dumbbell between your feet lie on your stomach on the weight bench
Keep legs tight together to ensure the dumbbell stays in place
Squeezing your hamstrings and glutes use slow, controlled movements to lower and lift you legs
Repeat for as many sets of reps as you would like

Good Morning

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.

Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY

References:

https://www.bodybuilding.com/fun/8-ways-to-build-bigger-stronger-hamstrings.html

http://blog.nasm.org/tag/hamstrings/

The post Improve Your Hamstrings With These Three Awesome Tips! appeared first on .

Set Realistic Expectations

When your goals are too lofty, they just seem impossible right from the start. You have to start smaller and build up to your eventual goal. Trust me, you’ll be happier and see better results overall when you give yourself the freedom to get there on your own terms. Don’t forget to crank up the tunes, too—a little music always ups the fun factor while you’re working out and plays a large role in how energetic you can be.

Be Active

Run. Hike. Go to the gym. Take a spin class. Go to a kickboxing class. Dance Whatever your workout is, stick to it and don’t tell yourself “there’s always tomorrow.” Get into the routine now, and once the holidays really hit, it will be easier to keep working out and avoid eating all those holiday cookies! Plus, the more endorphins you have from working out, the better your overall attitude will be. But here’s the most important thing—don’t do too much too fast. It’s okay to start by working out three days a week, doing a lighter workout, or just taking a break to relax and recuperate. Do not overtrain. Have balance. That’s the beauty of life.

Pay Attention To The Details

When you’re working out, it’s the little things that matter. How precise are you in your movements? How many minutes are you on the spin bike or how many reps are you doing? The little details make the bigger things matter—not to mention they make peak performance possible.

In short? Your goals ARE attainable! You just have to set them and stay focused—and then the world is your oyster!

Motivation is what gets you started. Habit is what keeps you going. In the 86,400 seconds of your day.
Ask yourself? What habits are you forming?

Your friend and coach,

Crystal aka Barbell_Barbie.NY

N.A.S.M. C.P.T.
N.A.S.M. M.M.A
N.A.S.M NTRN

References:

https://greatist.com/live/getting-through-the-rough-patch

The post How to stay motivated if you hit a rough spot…. appeared first on .

Ready to make the switch? (Or just feel better about your choice to rise and shine?) Then read on. Here are the biggest and best perks of working out in the morning.

1. YOU’LL BURN MORE FAT

Studies have shown that working out in a fasted state has serious benefits, including increased performance as well as bolstered fat burn. One study published in the British Journal of Nutrition revealed that people who exercise on empty torch 20% more fat than people who exercise post-meal.

One of the main reasons you’ll burn more fat is because working out in the morning helps you build more muscle. Muscle requires more energy to maintain than fat, so if you build muscle, the food you eat goes toward maintaining that mass instead of being stored as fat. And because your testosterone levels are higher in the morning, and this hormone is a prime driver in muscle growth.

2. YOU’LL EAT HEALTHIER ALL DAY

You might think that working out in the morning would make you feel like you could eat whatever you want all day, but most people find the opposite: working out in the morning makes food less of a temptation.

This isn’t anecdotal evidence either: a study from Brigham Young University reveals that women who exercised for 45 minutes in the AM were less tantalized by images of food. Researches also found that the women who exercised didn’t consume any more calories per day than the group of women who didn’t.

3. YOU’LL ENJOY INCREASED ENERGY

That same study conducted at Bringham Young University also found that the women who exercised in the morning were more active all day. Thank all those energizing happy hormones released by exercise. Thank a good night’s sleep. Thank Newton’s first law of motion that states body in motion stays in motion, because getting active in the morning will help you stay active (and burning more calories) all day long.

4. YOU’LL CATCH BETTER Z’S

And speaking of a good night’s sleep, exercising in the AM will actually help you sleep better at night. Working out in the evening raises your body’s temperature and releases those exhilarating hormones, and this makes it hard to sleep. When we doze off, our body’s actually cool down and our hormones wind down to allow for optimal rest and recovery.

5. YOU’LL PROTECT AGAINST DIABETES

Remember how rising with the dawn and working out on an empty stomach will help you burn fat? Well, it will also help control your insulin, protecting against insulin resistance and glucose intolerance — both signifiers of type 2 diabetes.

The offshoot? By controlling insulin response, you’ll also fight off more fat.

6. YOU’LL BOOST YOUR MOOD

This is old news, but it bears repeating. Exercising makes you feel better! People who exercise in the morning enjoy better moods all day long. Combine a good mood, improved energy and the increased confidence that comes from a sexy, strong body, and you’re looking at an entire day of crushing goals, meeting deadlines, and living the best life possible. And that’s what it’s all about, right?

Right.

7. YOU’RE LESS LIKELY TO SKIP

People who workout in the morning are more likely to actually dothe workout. They are fresher, less tired, and the demands of the day have not gotten to them yet. They haven’t run out of time or got sidetracked or waylaid by some other commitment. Their workout is done and dusted before their busy life can get in the way of their healthy lifestyle.

So try working out in the AM for a week. Make any adjustments you need to ensure it happens: get any equipment you need, get to bed earlier, stop drinking caffeine after 2pm, turn off screens an hour before you hit the hay and skip the nightcap. Just give it a try for 7 days. We guarantee you’ll fall in love with mornings.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY on social Media

N.A.S.M C.P.T
N.A.S.M.M.T
N.A.S.M. MMA

References:

https://shop.bodyrock.tv/blogs/insider-news/7-benefits-of-working-out-in-the-am?

The post 7 BENEFITS OF WORKING OUT IN THE AM appeared first on .

If you’re new to dropsets, now’s the time to add them to your tool set. They’re easy to learn, easy to fit into your workout, and don’t require elaborate equipment. They do, however, require an elaborate amount of effort to benefit from what might be the most effective hypertrophy technique of all time.

What Is A Dropset?

A dropset is defined as continuing an exercise at a lower weight once you’ve reached muscle failure at a higher weight. For the sake of convenience, dropsets are often performed on machines, since reducing the weight requires nothing more than moving a pin. Dropsets can also be performed with dumbbells, barbells and, conceivably, many other forms of strength training, from sandbags to Atlas stones.

Dropsets are part of the famous Weider System that Joe Weider developed in the 1980s, but their origin dates back even further. Henry Atkins, editor of Body Culture magazine, created the technique in 1947, calling it the “multi-poundage system.” Since then, this ornery approach has gone by a lot of names, including descending sets, strip sets, the stripping method, triple-drops, down the rack, and running the rack.

How Do I Perform A Dropset?

On A Cable Machine

If your workout calls for 5 sets of 10 reps of close-grip front lat pull-downs on a cable machine, here’s how you can turn that into a dropset workout.

Start at a certain weight, say 160 pounds. Instead of stopping at 10 reps, keep going to failure. Stop long enough to move the pin up to a weight that’s 10-20-percent less than your starting weight. In this example, you’d move to about 130 pounds.

On a cable machine

Rep to failure at 130 pounds, then move the pin to the next 10-20-percent lighter weight (about 100 pounds) and do reps at that weight until you reach failure. Continue this process until you’ve done 5 sets total, at which point you and your arms will be done.

With Dumbbells

If you’re using dumbbells, an example of using dropsets would be “running the rack.”

If your top set of lateral raises with dumbbells is 30 pounds, lift this weight until failure. Next, go to the next dumbbell weight on the rack, which is usually 25 pounds, and lift to failure. Continue down the rack using 20 pounds, then 15 pounds, then 10 pounds, and finally 5 pounds.

With Barbells

Barbell dropsets are usually associated with the strip set. In this technique, you load small plates on the barbell and, once you reach muscular failure at each weight, you—or better yet, your partner—strips off the plates one by one.

An example would be doing biceps curls with 105 pounds, which would be a 45-pound bar with three 10s on each side; curl this weight until failure. Then, your partner immediately strips a 10-pound plate off each side, and you do 85 pounds until you reach muscle failure. Repeat the process. You could continue this all the way down to the 45-pound Olympic bar.

With a barbell

Generally, you want to reduce the weight or intensity 10-30 percent per drop, and do anywhere from 2-5 drops with one exercise. Your rest period is usually only as long as it takes you to change the weights.

Keep in mind that these are guidelines, not rules. You can take bigger jumps, smaller jumps, keep the reps the same but drop the weight, or keep the weight the same but drop the reps. You can also change the intensity of the exercise by changing your stance or your grip placement. In short, use the general dropset technique, but be creative.

Why Should I Do Dropsets?

The purpose of dropsetting is to “shock” your muscles by placing more stress on them for a longer period of time than you do in a traditional set. More shock results in more muscle hypertrophy.

Dropsets are effective because they recruit the entire spectrum of muscle fibers, ranging from the powerful fast-twitch fibers down to the slow-twitch oxidative fibers. You work your fast-twitch muscle fibers when you move the initial heavy weight, then call on your slow-twitch muscle fibers as you finish the rest of the set.

The overall volume of blood that moves to the muscle group being trained in dropsets is so large that you’ll experience an amazing pump as you fill the target muscles with oxygenated, protein-enriched blood, setting the stage for peak muscle hypertrophy.

How Do I Work Dropsets Into My Routine?

Some bodybuilders do six or more exercises in a single session, performing a dropset for each. If you’re just starting to use dropsets, I recommend using them with just one exercise per muscle group for each training session.

Dropsets bring about increased time under tension, and you take each set to failure, making this a very demanding technique. Start conservatively, then slowly increase the number of dropsets you do per workout—but do start working them into your program. If you don’t, the only thing you’re dropping is the ball.

But all of this is just advise.

You can do whatever the F**K you wanna do!

Your Friend and Coach,

Crystal aka Barbell_Barbie.NY

NASM CPT

The post Dropsets Are So Good, Train Dirty :) appeared first on .

Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.

Perform the following moves in a traditional three-set format: 15 reps each set, and resting 60 to 90 seconds between each set. Complete all sets for one exercise before moving on to the next butt exercise.

1. Unilateral Stiff-Leg Deadlift

BUTT EXERCISE: UNILATERAL STIFF-LEG DEADLIFT
Degree of difficulty: 3 out of 5
Overview: The key to making this exercise target the glutes instead of the hamstrings is the stretch.
Get ready: With your feet close together, hold a dumbbell in your right hand with an overhand grip and extend your arm. Keep your head up and a tight arch in the small of your back.
Go: Bending your right knee slightly and keeping your left leg straight and locked, hinge at the hips to lower your torso toward the floor, using the weight as a counterbalance as your left leg comes up in a straight line behind you. With contracted abs, squeeze your right glute and hamstring as you pull your torso back to vertical. Repeat for reps before switching legs.

2. Lateral Step-up With Kickback
BUTT EXERCISE: LATERAL STEP UP WITH KICKBACK
Degree of difficulty: 3 out of 5
Overview: This exercise works both the adductors and abductors, but the kickback targets the glutes. To add difficulty, use ankle weights.
Get ready: Stand to the left side of an aerobic step or box.
Go: Step sideways onto the box with your right leg only, then contract your abs and squeeze your left glute as you bring your straight left leg behind you in a kickback motion. Hold for one count, then release the glute and step carefully off the box with your left leg, followed by your right. Repeat for reps, then switch sides.

3. Split Squat

BUTT EXERCISE: SPLIT SQUAT
Degree of difficulty: 4 out of 5
Overview: This exercise works both glutes at the same time—one gets stretched while the other is contracted. To add difficulty, use a stability ball instead of a bench.
Get ready: Stand a few feet in front of a bench. Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
Go: Bend your front leg to lower your torso straight down toward the ground, making sure your knee stays behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor. Press through the heel of your front leg and squeeze your glute as you rise straight back up.

4. Side Band Walking
BUTT EXERCISE: SIDE BAND WALKING
Degree of difficulty: 5 out of 5
Overview: This exercise effectively targets the glute-ham tie-in, where most women tend to carry body fat.
Get ready: Tie a resistance band just below your knees, and descend into a quarter-squat position, feet slightly more than shoulder-width apart to put tension on the band.
Go: Keeping your abs tight and staying in the quarter-squat, step to the right with your right leg first, then your left, keeping tension on the band throughout. Repeat for reps, then switch sides to lead with your left leg.

5. Medicine Ball Hip Thrusts
BUTT EXERCISE: MEDICINE BALL HIP THRUSTS
Degree of difficulty: 4 out of 5
Overview: By rolling the medicine ball closer to or farther away from your glutes, you will feel this exercise in different areas of your glutes. Find the one that allows you to feel it most in the lower-middle portion of your glutes. For added resistance, place a dumbbell or weight plate on your pelvis.
Get ready: Lie on your back on the floor with your knees bent and your heels on a small medicine ball.
Go: Contract your abs, then squeeze your glutes and hamstrings to thrust your hips upward. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat.

6. Wide-Stance Leg Press
BUTT EXERCISE: WIDE-STANCE LEG PRESS

Degree of difficulty: 5 out of 5
Overview: The wide stance transfers the action from the quads to the glutes and hamstrings.
Get ready: Lying back in a 45° leg press machine, place your feet high on the platform so only your heels are resting on it at the top outside corners, toes pointed out at 45° angles.
Go: Unhinge the weight, then bend your knees to bring the platform toward your chest. Pause for a one count, then squeeze your glutes and hamstrings to press the weight back up.

7. Leg Press Kickback
BUTT EXERCISE: LEG PRESS KICKBACK
Degree of difficulty: 4 out of 5
Overview: If your gym doesn’t have a dedicated butt blaster machine, use this instead—it uses the same range of motion, and targets the middle portion and upper crest of the glutes.
Get ready: Turn yourself around in a 45° leg press machine so your stomach and elbows are resting on the back pad, knees on the seat. Put one foot in the middle of the platform.
Go: Unhinge the weight, then press your foot back at a 45° angle by straightening your leg, squeezing the glutes at the top. Return halfway to the starting position, then repeat for reps.
Kim’s tip: “Don’t arch your back. Make sure your foot is square so your toes are pointing straight down, and don’t use a weight that’s too heavy.”

8. Single-Leg Smith Machine Box Squat
BUTT EXERCISE: SINGLE-LEG SMITH MACHINE BOX SQUAT

Degree of difficulty: 5 out of 5
Overview: Do this near the beginning of your workout, when your legs are fresh and you can really focus on the glutes.
Get ready: Set up an aerobic step inside a Smith machine and, resting the bar across your upper traps, stand with one foot on the platform and the other hanging straight down off the floor. Unrack the bar and extend your free leg forward at about a 45° angle while keeping the other foot planted on the platform.
Go: Keeping your back flat, descend until your working quad is just past parallel to the floor. Press up through the heel, shifting your hips forward and squeezing your glutes to return to standing.
Kim’s tip: “Make sure you don’t go too far down past parallel; anything more will put stress on the patella. Make sure not to bounce the motion.”

9. Single-Leg Stability Ball Glute Cable Kickback
BUTT EXERCISE: SINGLE-LEG STABILITY BALL GLUTE CABLE KICKBACK
Degree of difficulty: 4 out of 5
Overview: Working one leg at a time helps erase muscle imbalances; try using different ranges of motion to see what works best for you.
Get ready: Attach an ankle collar to a cable pulley at the lowest setting. Wrap the strap around one ankle, then step about three feet away from the pole. Lie facedown on a stability ball so your stomach and upper thighs rest on it, then place the toes of your non-working foot on the floor behind you and your hands shoulder-width apart on the floor in front of you.
Go: Lock your ankle and, keeping your knee slightly bent, curl your heel toward the ceiling, keeping your hips pressed into the ball. Hold for one count and squeeze your glute, then slowly lower your toe back to the floor.

10. Wall Squat With Stability Ball
BUTT EXERCISE: WALL SQUAT WITH STABILITY BALL
Degree of difficulty: 3 out of 5
Overview: A great isolator for the glutes and hamstrings, this move eliminates danger to the lower back. For added resistance, hold a pair of dumbbells.
Get ready: Stand facing away from a wall with a stability ball between it and the small of your back. Your feet should be in front of your hips, slightly wider than your shoulders, with toes pointed out at 45° angles.
Go: Keeping your feet flat on the floor, squat down so the ball rolls up your back, until your quads are just past parallel to the floor. Hold for a count, then lift just your toes into the air to push through your heels as you rise back to the starting position, rotating your glutes and hams inward. Lower your toes back to the floor before starting the next rep.

But all of this is just advise. You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY
N.A.S.M. C.P.T

References:

http://www.health.com/health/gallery/0,,20725746,00.html

https://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/?page=0

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