OH MY GOD, WHAT JUST HAPPENED?!?
This video is CRAZY! Bradley Martyn again, this time he squats 315 lbs. for reps ON A HOVERBOARD.
27 Thursday Aug 2015
Posted Uncategorized
inOH MY GOD, WHAT JUST HAPPENED?!?
This video is CRAZY! Bradley Martyn again, this time he squats 315 lbs. for reps ON A HOVERBOARD.
26 Wednesday Aug 2015
Posted Fitness
inBased on your fitness goals and experience, there are two common styles of training. The Full Body Workout and the Split Routine Workout. The Full Body Workout is a training program that exercises the muscles in your entire body during a single training session. A Split Routine is a program that focuses training separate muscle groups on different days. (Ex: Legs one day, arms another day, chest and back another day)
Here I am going to break down the programs so you can decide which is best for you.
Full Body Workouts
Who benefits most:
Beginners – Great for those who are new to the gym that either want to lose weight or get into shape. A Full Body Workout will produce a strong foundation of muscle groups for your body.
Intermediates – People that workout 2-3 times a week need conditioning to retain muscle.
Cardio lovers – Running is great but too much will eat your muscles Full Body Workouts are necessary from time to time.
What are the benefits:
– Full Body Workouts burn more calories, in thus more fat!
– Full Body Workouts help build evenly defined muscles so your body is proportioned.
– Full Body Workouts maintain consistency in muscle training in case you miss a day or two from the gym.
What are the negatives:
– Full Body Workouts do not target lagging muscle groups
– Full Body Workouts does not push your strength to optimal volume
– Full Body Workouts may cause overtraining stress on your body and muscle tissue growth will be slowed
Split Routines
Who benefits most:
Advanced lifters – Your already in shape, no need to do full body workouts.
Physique/Body builders – Your focus is looking aesthetic and building certain muscles. Splitting your routine is best to keep individual muscle groups targeted.
What are the benefits:
– Split Routines can focus on lagging muscle groups.
– Split Routines can maximize your strength gains.
– Split Routines provide advanced development of muscles. (Builds mass faster)
What are the negatives:
– Split Routines can cause muscle imbalances.
– Split Routines may cause you to be stronger in some areas of your body.
– Split Routines burn less fat which means strict dieting if you want to look aesthetic.
With this basic information of Full Body Workouts Vs. Split Routines, I hope that you are able to decide what will be the best option for you.
21 Friday Aug 2015
Posted Fitness
inTags
In the market for a new protein powder and cant decide on a brand? Well I have been using Cellucor Whey Protein for about a year and I think its a great protein mix. The powder tastes amazing, mixes great with liquids, and it works well with cooking protein waffles! Plus, the flavors are on point. I recommend the whipped vanilla, cinnamon swirl, cookies n cream, and molten chocolate. Cellucor also makes other products such as pre-workouts (C4 which I love), amino acids, and weight loss supplements. Below are the macros for the whey protein.
If you haven’t tried it, I would get on it today!
Also, here is a promocode to save 25%!!!
CODE: cguzman
Links:
Cellucor
Photo Credit
21 Friday Aug 2015
Posted Fitness
in
Since the weekend is here, it can sometimes be difficult to stay focused on your training and fitness goals. Here is a short motivational leg training video from Bradley Martyn’s YouTube Channel. This guy is so intense! #StayMotivated
Check out his YouTube Channel
18 Tuesday Aug 2015
Posted Food
inTags
Tracking macros is not as hard as it seems. I track macros using the mobile app MY FITNESS PAL. It a great app for people wanting to monitor their protein, carb, and fat intake on a daily basis. All you have to do is search the item your eating in the app and log it. There is even a special feature that allows you to scan the barcodes of your food and it will automatically log it for you. The app also allows you to put in your information and your fitness goals, and it will create the dietary needs your requires to match your goals.
For example, my staple breakfast consists of 2 instant oatmeal packets with banana, 6 egg whites, english muffin, and coffee with creamer.
Once I log it in, it looks like this:
Furthermore, you can see the breakdown of macro and micro nutrients you take in throughout the day.
For this same breakfast, these are the breakdowns:
So here I know I’ve hit great macros with a big first meal of the day.
My Fitness Pal is really a great tool to use to become aware of the food you are eating.
17 Monday Aug 2015
Posted Food
inTags
In this post, I’m going to cover the basics of macro-nutrients. It’s seems like everyone that is into fitness is all about hitting their macros, and whether or not you have heard this term, it is inevitable that you will eventually hear about it.
So the big question, what are MACROS???
Macros or Macro-nutrients are nutrients that our bodies need in large amounts (hence:Macro) in order for us to grow and operate our bodily functions. There are three types of Macronutrients that our bodies need everyday:
Carbs are not your enemy! Even though carbs receive negative connotations, they are actually extremely important for our body and out of the three types of macros, it is the one we need most of. Carbs are the main source of daily fuel for your bodies energy, if you eat to many, don’t worry, your muscles and organs store carbs in their cells for later use. Carbs also help your central nervous system, kidneys, brain, and muscles function properly.
Protein is important for everyone of all ages. It is the source of growth, muscle preservation, energy (when your body is low on carbs), it strengthens your immune system, and provides basic needed hormones and amino acids.
Fats, fats, fats! Reading the name alone made me gain 5 pounds. Truth is, our body needs fats. Like carbs and protein, it too is a source of energy for your body. Other than making your food taste great, digesting the needed amount of fats is necessary for normal body growth and development. It provides vitamins for your intestines, cushions your organs for less risk of injury, builds strong cell membranes, and it has great benefits for your skin from natural oils.
WHERE DO I FIND THESE MACRO-NUTRIENTS?
Here are some foods where you can find macro friendly sources of nutrients:
Carbs – Grains, Potatoes, Fruits, Milk, Yogurts, Rice , Vegetables, Beans, …
Proteins – Meat, Fish, Poultry, Cheese, Nuts, Milk, Eggs …
Fats – Meat, Poultry, Fish, Dairy, Grains, oils, butters, …
One last thing to know about macros…
Keep in mind that for every bite of food, there are calories to account for.
Carbs have about 4 calories per gram.
Protein also has about 4 calories per gram.
Fats are higher with about 7-9 calories per gram.
This is useful information to know because it will influence your fitness goals whether it is to lose or gain weight.
Knowing the amount of macronutrients your body needs is entirely another story, so for now, we will just stay to these basic fundamentals of macros.
14 Friday Aug 2015
Posted gym shoes
inTags
adipowers, lifting shoes, nike, powerlifts, romaleos, squat shoes
Investing in a pair of weightlifting shoes is going to be beneficial for you if your looking to improve your lifts. More specifically front squats, overhead squats, Olympic squats, and power clean squats because they assist you in hitting better depths. Squatting shoes are designed to increase stability, assist in keeping your heels to the ground, support better balance, and give more traction.
Here are my top three powerlifting squat shoes:
Find the Adipowers at: http://www.roguefitness.com/adidas-adipower-weightlifting-shoes-black-scarlet-gray-metallic
2. Nike Romaleos II – $189.00
Find the Romaleos at: http://www.roguefitness.com/nike-romaleo-2-0-total-orange-blue
3. Adidas Powerlift 2.0 – $74.50
Find the Powerlift 2.0 at: http://www.roguefitness.com/adidas-powerlift-2-core-black-white-night-metallic
14 Friday Aug 2015
Posted Gym Accessories
inThe slingshot is the perfect tool for days you want to overload the weight with minimal risk of injury. The band assists you with higher volume reps and weight for max efforts. There are different levels of the slingshot that cost from $50-$65. Its worth the money because it offers a safe method to overloads. They are also easy to use, all you need to do is slide the cuffs up to your elbows and begin your heavy bench presses.
Check out this video from Mark Bell explaining how the slingshot works.
Buy them here: http://www.howmuchyabench.net/sling-shots
14 Friday Aug 2015
Posted gym shoes
inI am infatuated with anything flyknit that Nike releases. Today the Nike Flyknit Racers are on sale in a blue gecko colorway. These are a must have if you want to stay looking fresh in the gym. Retail price is $150 but they are worth it in my opinion.
Link to the shoes: http://www.nike.com/us/en_us/launch/c/2015-08/nike-flyknit-racer-blue-gecko
13 Thursday Aug 2015
Posted Uncategorized
inBradley Martyn is one of the best in the fitness world. Check out this intense bicep routine by BMFIT.
#BMFIT
#PhysiqueGoals