Fitness: Tips for “Leaner” Muscles

Starting Out

9 Weight Training Tips | Female Bodybuilding

This Is How Many Reps You Should Be Doing If You’re Looking to Get Lean Author picture of Tamara Pridgett March 26, 2018 by Tamara Pridgett
“..Mitchell advises splitting your workouts up into heavy, medium, and light days. Her reasoning — “Muscle confusion is everything. The body never hits a plateau when we constantly switch up the weight and rep schemes.” Here’s a sample of what your programming should look like:

Heavy weight day: Do three sets, decreasing the amount of reps in each set. Start with 10 reps, decrease to eight reps in your second set, and your final set should be only six reps. Be sure to take one and a half to two minutes rest in between each set.
Medium weight day: Do three sets of 12 reps, taking 45 seconds to one minute of rest between sets.
Light weight day: Do three sets of 15 reps with 45 seconds to one minute of rest in between each set.
..”

HOW TO WRITE A WORKOUT PROGRAM – made easy!

Sal: I personally workout 5-6 days a week (sample below)
M-Upper Body: Arms & Biceps
T-Lower Body: Legs & Cardio
W-Upper Body: Triceps & Back
Th- Lower Body: Legs & Cardio
F-Upper body: Chest
Sa-Abodominals (shoulders or other muscles I haven’t been able to workout earlier in the week)
*Note: I do various abdominal workouts daily!

30-Minute Strength Training for Women | Home Workout for All Levels

How Many Reps,Sets and Rest Should You Do To Build Lean Muscle

5 sets 10-12 reps, 20 second break

How many sets and reps to build muscle | for size, mass, strength

3-5 sets 6-10 reps

Upper Body

Misc.

LEAN UPPER BODY WORKOUT FOR WOMEN – YouTube

Tank Top Arms Workout – Shoulders, Arms & Upper Back … – YouTube

Any other suggestions?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Sports-Baseball

Youth

-Hitting

Quick Stick, Small Ball Soft Toss Drill (7 & 8 yr. olds) – YouTube

6 Baseball Hitting Drills for Youth Players

Baseball Factory Coaching Tip 09: SMALL BALL HITTING … – YouTube

“Baseball Hitting” for little league youth baseball players – YouTube

High School

College Age

Major League Baseball

Carlos Correa In Puerto Rico At Home : Amazing Story

Big Dreams The Jose Altuve Story

-Hitting

Baseball Training | Hitting Training Tips – YouTube

Eating Healthy

Pre-Game Meals – What should I eat before my baseball … – YouTube

What Baseball Players Should EAT Before They COMPETE! – YouTube

5 HEALTHY SNACKS For Baseball Players!

Any other suggestions?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: What “Motivates” you and how to stay “committed” to what you started?

Why do you want to keep “healthy” ? Why do you want to keep “fit”? What “motivates” you to do one of the other or both? Everyone has some “personal” reason to do each of these or both? However, what keeps one going?

Fitness: Deep Thought-“What Motivates YOU to Workout?” w/healthfitnesslifeguy

What keeps me striving to keep healthy is my “medical challenges”. I was diagnosed “border-line” pre-diabetic (see Health: How to “fight” Diabetes? goodnewshealthandfitness.wordpress.com ) at “too” young age (27 or so). I have a family (mom’s side) history of “diabetes” and don’t want to be the “next” one in line.

What about you? What’s your family’s medical history? Whatever “barriers” you were “born” or “inherited” with, don’t let it STOP you. Instead, let it “motivate” you to “overcome” it! We all were born with some “disability” or “challenge”, no one was born “perfect”!


BEST 2017 MOTIVATIONAL VIDEOS COMPILATION (1 Hour Long)

“Make a plan (daily, weekly, monthly, yearly, etc..”)!”-Denzel Washington

Benefits of Working Out

“Happy” Hormones

Feel happier after working out? You’re not imagining it coach.nine.com.au
“…Here are the most prominent theories:
There’s increased blood flow to the brain

The reason you feel so alert after a good huff-and-puff could be thanks to increased blood volume in the brain…

You get a surge of happy hormones

Researchers believe that exercising to the point of fatigue causes an increase in tryptophan, which leads to the synthesis of the serotonin neurotransmitter, which is what antidepressants target…

It gives you a sense of accomplishment

It’s not just physiological changes – there are also psychological affects that come from ticking exercise off your to-do list for the day, in the form of that little fist-pump feeling…

It helps you sleep better

It’s no secret that sleeping poorly can suck the joy out of life, so the fact exercise helps regulate our sleep patterns makes it an obvious mood enhancer…”

Legally Blonde – endorphins

How to increase the HAPPY hormone Serotonin Naturally

DrewLesser
Published on Jul 31, 2015
On the Science of Happiness we meet with PACCHI RESENDE A PERSONAL TRAINER who demonstrates two easy physical activities you can do at home, to increase your endorphins and serotonin, to assist you on your journey to HAPPINESS.

-Mountain Climbers

-Push-ups

Exercise Pushes Your Happiness Button – YouTube

*intense exercises releases endorphins and decreases depression

The brain-changing benefits of exercise | Wendy Suzuki

“30 minutes at least each of 3-4 days a week with an #aerboicexercise at the end”

Power Foods for the Brain | Neal Barnard | TEDxBismarck

“10->15->…40 minute a walk 3x a week will help “reverse brain sinkerage”

Other Well-Know Successful People’s “Motivation” Advice

CHANGE YOUR MIND AND BECOME SUCCESSFUL – Best Motivational Videos Compilation for 2017

“”You have to know where your going…set #goals ”

Motivation, Success, Greatness. -Will Smith

HOW SUCCESSFUL PEOPLE THINK – Motivational Video

“If you don’t know where you’re going, your going to have pitfalls”..
“you can achieve anything if you put your #mind to it”
“it’s behind the scenes”
“Work is behind the scenes, competition is the easy party, behind the scenes is where work is done, everything is done is to get where the race is done”-Bolt

Any other suggestions?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: How to get “defined” glutes (butt)?

The Best Workout For Your Butt Type self.com
Find your tush type, then sculpt the derriere of your dreams with our customized plan. Bottoms up!
“..Whatever your jeans size, most fannies fit into the flat, droopy or ample categories. You can’t trade genes with J.Lo, but you can tweak your workout to maximize your caboose’s natural gifts, says Pete McCall, an exercise physiologist in San Diego for the American Council on Exercise, who designed this workout. In other words, the right routine can help round out the flat-bottomed, lift up the droopy and slim down the generously proportioned! Read about your rump’s go-to moves, then shape a butt you can get behind by doing your plan three times a week…”

Women

Defying Gravity: How to Build a Stronger, Defined Butt By Stephanie Dolgoff fitnessmagazine.com
“..In fact, EMG studies have been done to find which strength moves get each muscle firing, and our Sculpt Your Backside routine puts those principles to work; one flat-fannied tester added a quarter inch to her behind within four weeks.

The Sculpt Your Backside Butt Workout

Meet 6 women who tried the Sculpt Your Backside Workout

Of course, a big part of your butt’s appearance is dictated by the layer of fat that covers those glutes. “Much of the female posterior is adipose tissue,” Reed says. “The actual muscles are shaped like men’s, if a little different in orientation because the pelvis is slightly wider.”..”

The 24 Killer Bodyweight Moves for Your Butt May 9, 2017 | By Amy Eisinger greatist.com

How to Grow Upper Glutes & Lift Your Butt – YouTube

TOP 6 EXERCISES FOR A DEFINED BOOTY – How to get contact with your glutes Part 2

Men

Butt Exercises For Men Guys, This Is The One Workout You Really Need To Stop Forgetting Jorden Pagel .askmen.com
“..The problem most guys have however, is we spend entirely too much time focus on muscles like our chest, arms, and abs, that we often forget about other body parts; until we’re admiring ourselves in the mirror (which we all do, don’t lie), and we see it…pancake ass.

RELATED: Here’s What You Should Be Doing Instead Of Back Squats

Booty training isn’t just for the ladies. Women love a man with a great ass too, and we owe it to both them, and ourselves, to take our ass training seriously.

It’s 2017, butt stuff is in, so it’s time to make dat ass great again…

Conventional & Sumo

Deadlifts are great, not only because they are a total body movement, but they also are incredibly effective for building the glutes and hamstrings, due to the ability to use very heavy loads. Research shows that conventional and sumo deadlifts are both equally effective for training the glutes. The important thing to remember when deadlifting is to really squeeze the glutes hard at the top part of the movement…”

Fitness: Triceps-“Deadlifts” (Glutes, Back, Hamstrings, etc..) w/HealthFitnessLifeGuy

The 17 Best Glutes Exercises By The Editors of Men’s Health Mar 12, 2015 menshealth.com

Target your body’s largest and most powerful muscle group with these expert-approved moves

Top 3 Strength and Physique Glute Exercises for Men … – YouTube

How To Tone Your Buttocks With 5 Glute Exercise’s (Men) – Best 5 Butt …

Any other suggestions you would personally like to make that has worked for you?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: How to Gain “Healthy” Muscle Weight?

Fitness

Gain 10 Pounds of Muscle in 4 Weeks muscleandfitness.com

Both Fitness & Health

Top 10 Workout Tips | Muscle Building & Body Fat Burning Advice

Sal: I spread my workout routine throughout the week. For example:

Mondays: Upper Body-Chest & Back
Tuesdays: Lower Body-Carido & Legs
Wednesdays: Upper Body-Triceps & Back
Thursdays: Lower Body-Carido & Legs
Fridays: Upper Body- Arms & Shoulders
Saturdays: Core Focus

However, Monday-Saturday: I start my morning doing 3 types of push-ups and numerous core exercises. I do various core exercises throughout week as I mix it in between my sets M-F.

Health-Nutrition

In regarding the health area, I take various vitamins throughout the day..

AM-Vitamin C
Noon-Vitamin D with Magnesium
Evening-Fish Oil

I try other various vitamins- supplements throughout the week.

Mass-Gaining Meal Plan | Muscle & Fitness muscleandfitness.com
“..Below are two sample mass-gaining meal plans for a 180–200-pound male, courtesy of Liz Jackson, owner of Jackson Nutrition (@broccolifit)…”

10 BEST Foods To Add MUSCLE Mass FAST!

Oats 101: Nutrition Facts and Health Benefits healthline.com
“..Phytic Acid: Most abundant in the bran, phytic acid is an antioxidant that can impair the absorption of minerals, such as iron and zinc (12, 38)…”

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Fitness: Sport-Gymnastics Training Tips

Specific Muscle Exercises

Ankle

Ankle training for gymnasts

25 exercises for gymnastics ankle part 1

24 foot and ankle strengthening exercises

-Injuries Rehab

Ankle Balance and Rehab for Gymnasts

How Should A Gymnast Care for An Ankle Injury, The First 72 Hours

Foot: Skin Care & Therapy Exercises

*see Fitness: Various Feet Exercises goodnewshealthandfitness.wordpress.com

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Sport-Soccer (Futball) Skills

Drills

Fitness: Soccer-“Target Kicking Drill” w/HealthFitnessLifeGuy

13 Soccer Drills To Improve Touch , Ball Control , And Footwork

football fitness testing – YouTube

Agility, Fitness and Power Training Equipment | Diamond Football

T4 Soccer – 505 Agility Test

Fitness Testing Session – T-Test June 13, 2016/ Ritchie Semple amplifiedsoccerathlete.com
“..If you want to compete at your best at soccer, you need to commit to pre-season training, so that your team’s strength and cardiovascular fitness peaks at the right time.

The fitness test below is part of a full 6 Week Pre-Season Training Plan this is a guide to how you should be preparing to be at your best next season. Click here to preview the plan.
Purpose:

To measure speed and agility. This test is appropriate for all players. It measures the time taken to complete a course that includes forward, lateral, and backward running. ..”

T-test soccer agility – YouTube

Speed and Agility for Soccer Players: 40 Yard Dash – YouTube

How to Dominate the Soccer Conditioning Beep Test stack.com
“…The Beep Test and its most recent alternative, the Yo-Yo Test, measure an athlete’s ability to repeatedly perform timed intervals over a prolonged period. Upon hearing each beep, athletes must run between two sets of cones that are 20 meters (or 22 yards) apart, and the beeps come faster each time.

In the Yo-Yo Test, athletes walk 5 meters (or 5.5 yards) and back after each level, which serves as an active recovery period. Both tests permit one fault, meaning an athlete was unable to run back to the last cone before the beep. After the second fault, your score is recorded, and your body is allowed to recover…”

Soccer Fitness Testing: Beep Test – YouTube

Soccer Fitness Testing: Sprint Fatigue Test – YouTube

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”