Happy Monday!! I want to be 100% honest with you...I have been a little off with my work outs lately. Nutrition has been just about 100% but I just haven't "felt like working out". For someone who loves the feeling of crushing a good work out and not mention the endorphins. To me that was my body telling me I was burnt out. 

Generally every 12 weeks (sometimes even shorter than that) because honestly I just need a break! I need to wake up feeling like ahhh I get to work out not I have to work out. 

So this week starts some new work outs and honestly I am excited!!! I am really happy with the progress I had with Body Beast and it was super fun lifting that heavy especially doing it with Mike! 

I am kind of making my own stuff up to be honest...as I dive deeper into training I find I want to really test myself so I am going to be increasing my work out time per day and really what I focus on.

Goals of the new programming?
~Target my weak areas and make them better: specifically I want to improve my shoulders and my legs/booty. So I will be working those muscle groups more. 
With the weights I will also be lifting heavy with less reps and sets (so 3 sets of 6-12 for upper/lower body and 3 sets of 20 for abs). 

~I will also be increasing my amount of cardio from...oh around 0 days to 3 days a week. (2 days of HIIT + one day of Steady state cardio) 

~ another keep thing is going to be nutrition. I have selected what supplements I'll be using but not so much what macro percentage. I am thinking 40 carbs 40 protein 20 fat but we'll see. I did find out I am a fat burner vs a carb burner which is crucial and main reason I have a hard time gaining real muscle mass. 

I will be taking:
shakeology + protein powder
glutamine
BCAA's
fish oils 
P90x recovery shake (post work out)


Also, I  think to reach where I really want to get to, it will take me about a year to achieve. So I will really need to have the big picture in mind and FOCUS!
So I want to compete...I originally thought I was ready now and for Bikini division I think I could fare okay...but I then realized, I don't want to do "okay" I want to add a little more muscle, and do a fitness or a figure show and I want to place! No more wallowing and not being out right with my goals, there they are!  


So then in all of these since nutrition is soooo key how can I or anyone else for that matter avoid feeling deprived? 

Well really, in my opinion, it comes down to lifestyle. We are a culture of people who do all things over food. Example: meeting with friends= lunch, celebrating hitting a goal at work= happy hour, birthday celebrating= going out + cake.
Rarely will you find that your friends and family will ask you to go celebrate your sister getting straight A's with a session of rock climbing or hiking. Not to say there is anything wrong with that BUT it all comes down to decisions at that point. If you are in the realm of "I need/want to lose weight" then eating all that crap just because it is there is NOT what is going to help keep that weight off. There are so many other ways you can enjoy life and friends without over indulging and over eating. The first is obviously changing your mind set and what senses you choose to enjoy the most.

Second, if your boyfriend/girlfriend has the metabolism or maybe just doesn't have those same goals as you, that's okay just be sure to hide his/her treats from line of vision. If you don't see it chances are you may forget you have them! 

Third, have "substitutes" that leave you feeling satisfied. Instead of eating ice cream try low sugar froyo or banana protein icecream (you can flavor this however you like!) or for me instead of eating all of his crap I may just have a fiber one brownie...no they aren't the best but I'd rather have something like that instead of a huge heaping plate of something I will really regret! 

Fourth, FOCUS. Is that chocolate bar really something you want or is it just a drop in blood sugar or increase in your stress level? I know this is a big one for me! At around 5 pm my levels usually drop which almost always means if I see it I will eat it. I have reworked my calories to prevent this from happening. It wasn't easy or always fun but it got my body where it needed to be.

Fifth, we all slip up sometimes. Move on and let it go! 

Have a fantastic Monday everyone! 

 
 
So it is not any secret that to have a lean and fit body you have to lift weights! What so many people get hung up on is how much to lift and how many reps and then how many sets to do well today we solve the mystery!!

Reps= the amount of times you do a certain exercise or movement.
For endurance lifting or the "sleek" look, 12-15 reps is ideal
For strength lifting or "size/bulk", 6-10 with SUPER HEAVY weights
***DISCLAIMER**** Women who want a toned body should be lifting heavy...YOU WILL NOT BULK UP! You don't have the testosterone to do so!
Sets= group of repetitions performed for different exercise
for most 1-3 sets is ideal depending on your goals and what you are doing!


So MANY sets so little time...

Straight Sets
What they are: The usual—a number of repetitions followed by a rest period, then by one or more sets of the same exercise.

Why they're useful: The rest periods and narrow focus of straight sets help add mass and build maximal strength. As long as you rest enough between sets (1 to 3 minutes), your muscle, or group of muscles, will work hard two, three, even five times in a workout.


How to use them: The start of your workout is the best time to do straight sets, regardless of your experience level, Ballantyne says. Your energy and focus are high at the start, so it's the best time to execute difficult moves. Perform three straight sets of six to eight repetitions of a challenging exercise like the bench press, pullup, or squat; aim to do the same number of repetitions in each set, with either the same or increasing amounts of weight.


Supersets
What they are: A set of each of two different exercises performed back-to-back, without rest.

Why they're useful: Supersets save time and burn fat. You can multitask your muscles—for instance, working your chest and back in one superset and legs and shoulders in another. Lifting heavy weights in a short time period increases the rate at which your body breaks down and rebuilds protein. This metabolism boost lasts for hours after you've finished lifting.


How to use them: Insert a superset at any time in your workout. To involve the most muscles, pair compound exercises—moves that work multiple muscles across multiple joints. For example, combine a chest press with a row, or a shoulder press with a deadlift. To save more time, pair noncompeting muscle groups, such as your deltoids and glutes. One muscle group is able to recover while the other works, so you can repeat the set without resting as long.


Trisets
What they are: Three different exercises performed one after another, without any rest in between.

Why they're useful: Trisets save time and raise metabolism. A single triset can be a total-body workout in itself, like
our 15-minute workouts.

How to use them: Trisets are a good workout for at home (or in an empty gym), because you need to monopolize equipment for three exercises.


Drop Sets
What they are: Three or four sets of one exercise performed without rest, using a lighter weight for each successive set. Also called descending sets or strip sets.

Why they're useful: Drop sets are a great quick workout, fatiguing your muscles in a short time, getting your heart going, and giving you an impressive postworkout pump as your muscles fill with blood.


How to use them: Use drop sets when you're pressed for time. Don't do them more than three times a week; you'll get so tired you won't be able to accomplish much else. Start with a warmup, using 50 percent of the weight you expect to use in your first set. Now use the heaviest weight you'd use for eight repetitions of that exercise to perform as many repetitions as you can. Drop 10 to 20 percent of the weight and go again. Continue to reduce the weight and go again, always trying to complete the same number of repetitions (even though you won't), until your muscles fail.


Circuit Sets
What they are: A series of exercises (usually six) that you complete one after another without rest, though you can do some cardiovascular work (such as jumping rope) between exercises.

Why they're useful: When you use weights, circuits can be a great total-body workout. But they're most valuable without weights as a warmup of the nervous system, joints, and muscles, Ballantyne says. Because a circuit stresses the entire body, it's more effective than a treadmill jog, which primes only your lower body.

(Men's Health Magazine)

Now that you understand that you can decide what works best for you!


~B