Archive for 'Build Muscle'

Full Body Workout – 4 Day Split, Plus One Day Plyometrics

Posted on 16. Feb, 2015 by .

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LEGS/GLUTES/HAMMIES/Abs – 3 sets of 12: SS1) Squats holding a dumbbell, each foot up on a platform/bench – toes slightly pointed out *SS1) Jump squats x20 SS2) Walking lunges *SS2) Jump lunges x20 SS3) Leg curl machine *SS3) Box jumps x20 SS4) Deadlifts with dumbbells SS4) Leg extension machine *SS4) Pop squats x20 SS5) Kickbacks […]

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How To Make Meal Prep Easy

Posted on 04. Sep, 2014 by .

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With family, work and hobbies taking up most of our time, it can be really hard to want to set time aside to prep our meals for the week. But just think about how much time you can save by not having to cook up a hot meal each night! The amount of prep you […]

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8 Ways To Do Squats And Build Your Booty

Posted on 03. Jan, 2014 by .

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Were you genetically cursed with a flat booty? Do you have a booty, but you just want to tighten it up, lift it and make it fuller and rounder? This article is for you! Squats are a girls best friend when it comes to building a firmer, bigger booty. Before we get into my 8 […]

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Lean Bulking Diet Plan

Posted on 02. Aug, 2013 by .

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Have you recently reached your goal weight, and now you want to build lean muscle? Or maybe you’re someone who is naturally on the thin side and you want that sculpted look you see over and over again on all the fitness sites, but it seems nearly impossible. Whatever your reason, there are some important […]

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My Supplement Stack 2013

Posted on 18. May, 2013 by .

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I’m someone who like to stay lean while trying to build. Some people don’t mind gaining a little weight while building, but I’m already not a huge eater so it’s near impossible. Although I tend to eat enough protein, carbs and fats everyday, I still struggle with adding on size (muscle) through diet alone, that’s […]

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Nutrition Tips to Lose Weight and Tone Up

Posted on 12. Sep, 2012 by .

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Whether you goal is to lose 20 plus pounds or to tone up, your diet will pretty much consist of the same food items. When toning up though, you’re going to need to eat more calories and protein than you were when you were losing weight. The best way to determine your exact number of […]

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Example Back Workout for the Gym

Posted on 11. Sep, 2012 by .

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Today I only had a little more than an hour, so I knew I couldn’t do legs and I did arms and shoulders within the past few days – so I did back. I only do back once a week because it develops fast on me and my back is already pretty toned up. I […]

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Shoulder Workout for the Gym

Posted on 08. Sep, 2012 by .

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Today I had limited time, but I somehow still managed to get in 3 sets of 8 workouts within 1 hour! Shoulders are so easy to super-set (doing one exercise, followed immediately by another exercise focusing on a different muscle group.) With shoulders you have your front/anterior delts, rear/posterior delts and medial/lateral delts which are […]

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Example Leg Workout For The Gym

Posted on 06. Sep, 2012 by .

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During This Visit I Did 8 Different Workouts – Squats, lunges, and single-leg squats targeted the quads, hamstrings and glutes. Deadlifts and Leg Curls targeted the hamstrings. Donkey Kicks and Glute Machine targeted the glutes. Leg Extension Machine targeted the quads.   *Squats 4 sets 50lbs 15x 60lbs 12x 60lbs 12x 80lbs 10x *Single-Leg Squats […]

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Building Muscle With Creatine for Women

Posted on 29. Jul, 2012 by .

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If you’re someone who has been in the fitness industry for quite some time, you’ve probably heard the word “creatine” a few times. If you’re like me, you’re probably thinking it’s a supplement for men — taken to get you big. Over the past ten years or so, creatine has been more widely used amongst […]

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