Gravity Fitness Transformation

Want to know how to create your own workout routine to gain muscle and lose belly fat at the same time?

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Hey guys in today's video I want to go over how you should construct an ultimate workout routine to build muscle and burn fat at the same time. So real quick before we start a couple things that you should know right off the bat is one you can't burn specifically belly fat. I've said this a million times. To lose belly fat you're going to have to burn fat away from your whole body. As it comes off your whole body it'll come off your belly as well but there's no way to Target fat burn specifically from the belly or any other specific area. Another thing you should know is that once you've been working out for a substantial amount of time and once you've already put a decent amount of muscle mass on it's going to be very hard to add muscle while burning fat at the same time. After your body has already adapted to resistance training if you want to add muscle you're going to have to create a calorie Surplus. On the other hand anytime that you want to burn fat you have to create a calorie deficit. There is however an exception to this rule. If your a beginner or you haven't consistently exercised for a year or more or you stopped weight training and are now looking to get back into it there is potentially a good chance for you to burn fat and build muscle at the same time.

To accomplish this goal it's very important that you structure your workout and you're eating accordingly. A traditional weight training plan with moderate to long breaks between sets is not going to help you burn very much fat at all during a workout. On the other hand a cardio-based workout will not help you build muscle mass and without resistance training, cardio alone can even make you lose some muscle mass. So when creating a workout that's supposed to help us burn fat and build muscle at the same time we have to come up with a routine that incorporates a little bit of both. Now one way to do this would be to do a weight training workout and then immediately follow it up with a cardio workout however this is definitely not the most effective way to go about it mostly because it takes so much longer to accomplish what can be done in much less time. After all I'm assuming the whole reason why you want to build muscle and burn fat at the same time is because you want the results faster. Which could be a problem in itself but the goal of this video isn't to change your mindset it's to provide the most effective muscle building and fat burning workout in the shortest amount of time possible so I'm not going to preach about the importance of patience in this process.

So there are a couple principles that we want to follow 2 come up with most effective workout for burning fat and building muscle fast at the same time. Number one you want to perform pretty much only compound exercises that require you to use multiple joints and multiple muscle groups. An example of a compound multi joint exercise that's great for fat loss and building muscle is a barbell clean and press. In this exercise we're using a ton of different joints and muscle groups in the body at the same time. What that's going to do is 1 you're going to be able to work on a lot of the muscles that you're trying to build at the same time. And 2 because of the amount of muscles and joints involved in the movement as long as you pick an appropriately challenging weight your heart rate, your breathing, and the calories that you burn from just one exercise will all shoot up. Compare this to a regular bicep curl. With a regular bicep curl you're only working on the elbow joint and using a very small bicep muscle. That's not going to burn very many calories and it's not going to Target very many muscles in a short time frame. Even a compound exercise like bench press won't burn anywhere near the amount of calories as any standing multi joint Olympic type of lift. That's not me saying that you shouldn't do bench press it's still a great compound exercise that you should include in your routine when trying to burn fat and build muscle butt I'm just using it to demonstrate a point that generally speaking the more joints and muscles that you recruit in a lift the more calories you'll be burning during that movement.

So we want to shoot for compound exercises and we want to get as many joints involved in the movement especially if you're low on time. Another principle you should follow to make your workout routine burn fat and build muscle at the same time is PHA

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These are the best top Trx exercises for beginners and weight loss

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TIMESTAMPS:

#1 TRX Exercise: The TRX Squat 0:56

#2 TRX Exercise: TRX Knee Tucks 1:28

#3 TRX Exercise: TRX Chest Press 1:55

#4 TRX Exercise: TRX Rows 2:35

#5 TRX Exercise: TRX Planks 3:08

#6 TRX Exercise: TRX I,Y,T’s 3:26

#7 TRX Exercise: TRX Curl 3:57

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ADVANCED TRX EXERCISE VIDEO:    • Advanced TRX Workout Routine for WEIG...  

1. Trx Squats

2. Trx Knee Tucks

3. Trx Chest Presses

4. Trx Rows

5. Trx Planks

6. Trx I,Y, T's

7. Trx Multiplanar curls

Hey guys what's going on in today's video I'm going to be going over the top 7 exercises that you could perform on a Trx if your a beginner. I've already made an advanced version in which there are 10 exercises and the reason why the beginner version only has 7 is because I really want you guys to focus on mastering the key movements on the Trx. These basic movements are pretty much where all the other exercises stem from. As a beginner something that you should know is that in any exercise on the TRX we want to make sure that we keep our core really tight. Not only will this ensure that we get a good ab workout but it'll also prevent a lower back injury. This workout will help you learn the basic TRX movements and it'll help increase your core strength your stability and your balance. So let's get right into this with the first exercise the TRX squat

For the Trx squats you want to start with your hands on the straps and you want to walk your feet in 2 about a 60 degree angle. If you walk your feet in too far then you won't be able to squat low enough and if you don't walk them in far enough then you're these are going to be going over your toes. Once you find the right position you want to squat down as low as you can and stand back up. This is a great exercise to work the glutes quads and hamstrings.

Alright moving on we have TRX knee tucks which is the regression for trx pikes. In this one we're going to put our feet inside the straps of the Trx. And then we're going to walk our hands forward until we're in a push-up position. Make sure that you stay in a straight line and don't let your hips sink. Tuck your knees to your chest and keep your core tight for the whole exercise. This is a great exercise for your core and your ab muscles.

Up next we got a Trx chest press grab the straps and walk your feet back until you're in more of a leaning push-up position. The further you walk back the harder the exercise gets. Come down until your hands or even with your chest and then extend back out to complete the movement. This is a great exercise for the chest shoulders and triceps. Be sure to keep your core tight and your fuels butt and the back of your head should be in a straight line. A big mistake that I see is that people will drop their upper body and bend at the waist to make this exercise easier. If you find yourself doing this just walk your feet forward.

Now for this next one we're going to hit the antagonist muscles with a TRX row. Here the further that we walk her feet in the harder the exercise gets. Again you're going to grab the straps walk your feet in and you could do this exercise on your heels or with your foot flat on the ground it's really a matter of preference. Then you're going to pull with your elbows not your hands and really squeeze your back on every rep. This is a great exercise for your upper and middle back and for your biceps. Again you want to stay in a straight line while doing this.

Next we have a TRX plank. This exercise will help you develop the stability that's necessary for a lot of advanced TRX core and upper-body exercises. Put your feet inside the straps and hold yourself up in a push-up position on your hands. If you can't hold yourself up on your hands and then hold yourself up on your elbows exercise will help you develop the stability that's necessary for a lot of advanced to your core and upper body exercises. Put your feet inside the straps and hold yourself up on your elbows. You want to do your best to keep your hips from sinking down. try to keep your tailbone your heels and your head in a straight line.

Now we have the TRX Iyt's here you're going to stand in front of the Trx and grab the straps. Walk your feet in not too far but far enough for the exercise to be challenging. Start with the eye by raising your hands directly over your head while keeping your body in a straight line. Then 4 the Y you're going to open up the angle between your arms a little more to resemble a y and then...

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Ever wonder why you can't lose weight? If you stopped losing weight and you think, "why can't I lose my belly fat?" Watch this video.

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Timestamps:

#1 Weight and fat aren’t the same thing – 1:00

#2 Not tracking the amount of calories correctly 4:25

#3 Burning less calories at rest after weight loss – 4:35

➞ Lose Weight Fast Part 1:    • How to Lose Weight Fast ★FOR REAL★ at...  

➞ Lose Weight Fast Part 2:    • How to Lose Weight FAST #2 ➟ MACROS t...  

Hey guys welcome to part 3 of how to lose weight fast if you haven't seen parts 1 and 2 yet the links are in the description. Today I want to go over exactly what you're going to do when you plateau and stop losing weight. No matter what you can be confident that your weight loss will come to a halt. It's not about if you'll stop losing weight it's a matter of when. So since this is so expected and common it doesn't mean that you're doing something wrong when you stop losing weight. It just means that adjustments may have to be made due to the fact that throughout the fat loss process things in your body are constantly changing. Before I give you the steps that you're going to take to break through a weight loss plateau let's first make sure that what you're experiencing is actually a plateau. First let me bring back a point that I made in the first video weight and fat aren't the same thing. If your weight isn't going down but your clothes fit better and you've been tracking your waist and hip measurements and they're going down too you may have put on some muscle or you might be holding a little more water. It's extremely important that you measure your progress to be successful and it's also important to use multiple methods of measurement. So if you see that your waist is getting smaller but the number on the scale isn't falling, that wouldn't be considered a weight loss plateau.

Another thing that wouldn't be considered a weight loss plateau is if you weigh yourself every week and one week you don't lose weight. Many people are delusional when it comes to their beliefs about what kind of results are possible within a certain period of time. I mean i can't blame them because there's so much hype and quick fixes out there that most people really do believe that there's something wrong with them if they can't lose 5 pounds in a week. It's important that you understand that progress in Fitness in regard to both losing weight and building muscle is not linear. It's going to go up and down due to a ton of reasons many of which are completely out of your control. The problem is most people don't understand this very important fact. So what you get from most of these people that don't lose weight or maybe even worse, gain some weight for one weigh in. You get one out of two responses . Response 1 is to Crank it up. Crank the cardio way up dramatically reduce calories and stress over your weight 24/7. Response 2 is to say screw it, you tried, and the diet didn't work and now to feel better about yourself you get to binge eat which leads right back to a vicious cycle. Both response 1 and response 2 are incorrect responses. If you don't lose weight or even gain weight between one of your weekly weigh- ins the correct response is to continue doing exactly what you've been doing without stressing over it one bit for at least another week. Sometimes I would recommend waiting even longer before changing anything if you don't have a deadline or an event that you have coming up. And the reason for that is simply because sometimes your weight loss will stall and pick right back up again, I've seen it so many times before. And again the reason why people are unaccepting of this is because they have false Notions of what's possible in a given time frame. When you weigh yourself if you lose even a pound in a week then that's really really good. If you don't lose a pound but your waist goes down half an inch then that's really really good .

Okay so let's say that you've waited it out you got on the scale for a second week or may be even a 3rd week and you measured yourself and still no progress. Why is this happening? Well there are number different reasons but usually the two biggest ones are that you're not tracking the amount of calories you're taking in correctly or you've already lost some weight and because you are a smaller person now, even if only by 5 pounds you now burn less calories at rest. This is why it's important to always be recalculating your BMR or your...

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What are the perfect Macros to burn belly fat overnight? Find out in this video.

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Hey guys welcome to part two of how to lose weight fast the comprehensive no BS full truth Edition. If you haven't seen part 1 yet there's a link in the description that you can click on. So for those of you that have seen part 1 you already know that the first 3 days are critical. After the first 3 days you will still need willpower to stay away from the Barrage of junk food and advertisements that you're going to encounter on a daily basis. Unfortunately science has shown lately that our will power is not so reliable. To make our willpower more effective all we can pretty much do is limit ambiguity. We have to make sure that our fridge is packed with healthy options and we want to also make sure that we take healthy options with us to work and wherever else you will be spending a lot of time. Don't give yourself too many options as this has shown to tax willpower as well. You want the decision making process to be as simple and straightforward as possible when choosing what to eat. When you have to cook a meal from scratch or interrogate a cook at a restaurant it makes it a lot more complicated to make a healthy decision. It also causes you to spend more time thinking about what to eat while hungry which increases the chances of eating the wrong thing to satisfy your hunger. This is why you want snacks and meals already prepped ready to go.

In this guide I'm not going to give you a structure of how many times a day you should eat or what specific food you should eat. Because meal frequency and specific food doesn't really matter as much as how much food we're eating in regard to weight loss. I only advocate real healthy food because it fills you up and reduces your hunger without any addictive additives, but make no mistake you can lose weight with poptarts the same way you can lose weight with brocolli. We all know what healthy foods are. We all know what foods are processed...And there are literally 100s if not thousands of healthy grocery lists online that list the same exact foods. I promise you there's no secret Food that you don't know about that is magically healthy for you that nobody has ever told you about. And that actually reminds me to mention once again that so many people are looking for a way to lose weight fast that's like a cheat code or a qyick fix that allows you to eat all the junk you want and still lose weight. Even though there are tons of these cheatcodes out there i can confidently say that they are all bs and dont work. The only way to do it isn't even so much through exercise but more so through eating less calories than you burn daily. I recommend clean real natural single-ingredient food, only because when you can only consume a limited amount of calories you're going to have to be eating clean the majority of the time to maintain muscle mass and to get all your vitamins and minerals in. Also the reason why I say it doesn't have as much to do with exercise is because we've all seen the examples in which it's shown how long you have to exercise to burn off one french fry. Even though exercise is very necessary to maintain muscle mass and to burn off some additional calories...For weight loss diet is the number one key to losing and keeping weight off. And by diet I mean what and most importantly how much you're eating. How much you're eating is so important because even if you have just one donut a day or one cookie a day you will still lose weight and a lot of it. You won't look like you have a great body composition but you'll still lose weight.

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Learn how to lose weight fast and at home

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If you want to lose weight fast and you want to do it at home you've just found the buried treasure of fat loss videos. Seriously this video is going to be divided into multiple parts and it's going to give you everything you need to know to actually truthfully lose weight. I should charge money for the information that I'm about to give you, but not only is this information going to be free, there's also no sale at the end. Why am I doing this, because there's so much bullshit confusing information out there and I'm an expert that's been in the industry for over ten years and I actually want to help. so I'm going to give you the best strategy to truly lose weight fast whether you're a man or a woman, and you're going to be able to do it at home. It's going to be a no bs, straight to the point type of video, and because of that some of you may not like what you hear, but I guarantee you it's the truth. Most people are looking for a cheat code to eat whatever they want and still lose weight. Well that cheat code doesn't exist...and you might as well exit out of this video now if you don't want to hear the bottom line truth to burning fat. Alright let's get right to a major fact that you have to know. The majority of really fast weight loss leads to binge eating afterwards, which leads to weight regain. So we're gonna aim to lose weight fast, but we want to try to do it in a way in which we can actually keep the weight off. I hope that makes sense to everyone. Another important concept that you have to understand is that there's a difference between weight and body fat. 99.9% of you are looking to lose body fat, but you're really identified with your weight. You're only concerned with a number on the scale, and that number is hugely fallible. You're weight can vary day to day due to a variety of reasons. Water weight alone can be affected due to eating, drinking, using the bathroom, and exercising. That's not even mentioning the effect that exercise has on your muscles over time. The longer you exercise correctly the more muscle you'll put on, which could increase your weight as well. Beginners are usually the ones that gain muscle the fastest believe it or not, which means if you haven't consistently exercised before you will likely gain some weight on the scale pretty fast. So my point is that you can weigh yourself, but I don't recommend doing it everyday and I don't recommend basing all your progress on your scale. always remember that the goal that you actually have is to lose body fat not necessarily weight. Your goal needs to be aligned with changing your body composition rather than just losing weight. Lets define that real quick, body composition is used to describe the percentages of fat, bone, water and muscle in your body. We want to effect body composition in a way that causes us to have a higher percentage of muscle and a lower percentage of fat. So try to fit into smaller size clothes and if possible take circumference measurements with a tape measure to help you measure your progress a lot more accurately.

Okay now that we've established that super fast weight loss is no good and we know the goal is to burn body fat let's get to step one for transforming your body at home. Step one is to make it through the first 3 days. And these first three days is pretty much the topic of part 1 of this video series. That's how important the first 3 days are. If you've been eating like most Americans then you've been eating a lot of sugar, artificial additives, flavor enhancers, high fructose corn syrup, and a bunch of other highly addictive ingredients. Multiple studies have shown that this stuff is actually addicting and it triggers reward centers in our brain to fire. In the same way that drug addicts feel a reward from drugs, food addicts feel the same from food. Guys this stuff is actually addicting and chances are that you're one of the people that are addicted. The majority of the food at the supermarket has these additives to get you hooked so you buy more. Because this food is so enhanced it makes real food not as stimulating. This is why the first couple days are so crucial. It'll feel like you're almost going through withdrawal from all these horrible additives. You have to reset your palate you have to reset your taste buds. You don't think that healthy food tastes good enough because you can't get the same level of stimulation out of real food the same way that you can get out of flavor enhanced food.

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These are the best exercises to build a big chest fast and naturally. You can do this at home or in the gym with dumbbells

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Timestamps:

#1 Best Exercise: Incline Press W/Dumbbells 1:00

#2 Best Exercise: Incline Hex Press W/Dumbbells 2:09

#3 Best Exercise: Wide Grip Flat Barbell Press 2:31

#4 Best Exercise: Standing Incline Cable Flyers 2:48

#5 Best Exercise: Decline Barbell Press 3:13

Do you want to build a bigger chest. Awesome. We're going to take care of that today. In Today's video I'm going to give you my 5 favorite chest exercises along with some great strategies of how to really grow that chest fast. We're going to do some compound lifts some isolation and we're also going to throw in some supersets. The chest has a couple different parts to it but what you have to know is that it has an upper and a lower part. Many times you will have to work on one part of your chest more than the other. depending on what you need more of. Some people find it easy to build the lower part of the chest like me and some people find it harder to build the lower part of the chest. Incline movements will hit the upper part of the chest whereas declined and flat movements will hit the lower and middle part of the chest. There's also the Center part of your chest as well and there are specific ways to target that. I'll be going over exercises to target each of these parts so let's jump right in to the very first and the best exercise for chest.

The inclined barbell or dumbbell press is the ultimate chest exercise. With the barbell you will help increase your overall power which will allow you to grab heavier weights for chest and that will help the muscle grow. With the dumbbells which I'm going to demonstrate today you're going to hit your chest even more than the barbell because of a free range of motion. Start by pinching your shoulder blades really tight then lay back and press straight up. Bring the weights back down slightly higher than your nipple line and make sure you get nice and low to give that chest stretch. If you want to keep the tension on your chest don't lock out all the way. Make sure you go heavy with this one and as soon as you're done drop the weight and you're gonna do a superset with some incline dumbbell flyes. Keep your elbows slightly bent bring your arms out to the sides like you're about to give someone a big hug and then bring them back in. Stop right before you get the dumbbells straight up over your shoulders to keep the pressure on your chest.

Next we got an exercise for the center of your chest. We're going to take two dumbbells hold them together against each other and you're going to lie down on an inclined bench. Press with dumbbells straight up and bring them down at a level where the top part of the dumbbell is hitting your chest. Squeeze the dumbbells together really tight to hit the center of the chest even more.

Next we're going to do a flat wide grip barbell press. Here I like to grab the rings on the barbell with my pointer fingers. List of the barbell and bring it down to your nipple line and then press straight up. Again if you want to work on your chest more then avoid the lockout.

On this next exercise were going to hit the upper chest again you going to grab two cables and position them a decent amount lower than your shoulders. Grab both the cables walk out a little bit and bring your hands up and together really squeezing at the end of the movement. When I do this movement I always keep my hands open as much as I can because doing this makes me feel it more in my chest.

Now we finally have a movement for the lower part of the chest. We're going to grab a barbell and we're going to use it on a decline bench now. We're going to bring the barbell under our nipple line at about the start of our rib cage. Again press straight up and don't lock out if you want to keep the pressure on the chest.

So that's pretty much it guys those are my favorite exercises for chest. I usually won't do all of them in one workout so make sure you spread them out. Also make sure that you pull back your shoulders and really pack them together nice and tight for all of your chest exercises as this will help you focus more on the muscle that you're targeting. I hope this video has helped you guys out if you enjoyed this video make sure you subscribe like and comment I'll see you guys next time.

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This is the best back workout & that you can do with dumbbells.

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1. Pullups

2. Long Angle Dumbbell Row

3. Incline Dumbbell Rows

4. DB Pullovers

5. Face Pulls

Let's get right into this back workout the back is an amazing muscle especially for guys. It's very important for giving you that V shape holding your shoulders back and helping your posture. And nicely defined back looks really good as well. Before we get started there's something that I have to make absolutely clear for you guys. If you're using your mostly your biceps in your back exercises your back is not going to get the results that it could be getting. The bicep is almost always an assistant muscle when you're working your back so it's very easy to incorporate it into the movement. This is what you have to know to not incorporate into the movement. All you got to do is for you're pulling exercises pull with your elbows and not your hands and try to pretend like you're pinching something with your shoulder blades. Like you're trying to hold a pencil in between your shoulder blades. This will help you build your back a lot. Any kind of pull down movements that we're going to do today where we're pulling above us is going to hit the lights and give us that V shape. And any kind of row that we do is going to be mostly hitting the upper and the middle part of the back. I tried to include some dumbbells in these exercises because I know that a lot of people have access to dumbbells. So let's get started first with the good old pull up.

With a pull up if you can't do it I'm going to show you some Alternatives so don't worry. But the goal is to eventually be able to do pull ups. Pull ups or one of the classic exercises that will just never be beat in regard to what it can do for your back. This is the exercise that will give you that V shape. We want to try to go nice and wide to hit those lats more to achieve that v look. when you're pulling remember to pull with your elbows not your hands and keep those elbows flared out. You can't do pull ups you can take a bar and put it in a lower position and pull up with your knees bent and your feet on the floor and use your legs to support you on the movement. Also you can get certain resistance bands for really cheap that you could tie around your pull-up bar and they'll help you up.

Next we have a dumbbell row but we're going to do this row a little different. I've shown this in a video before for the back of the shoulder but it's also one of the most amazing upper back exercises that I've ever done. Instead of rowing straight back towards your belly button. You're going to row towards your hips as if you're trying to put something into your pocket. And then bring it straight back down and repeat. Really make sure you're squeezing the back on this one.

Next we got an inclined dumbbell row. Are you going to take a bench incline it stand straight up and lean against it. Grab two dumbbells and row them both back at the same time while really squeezing your back together. Extend your arms straight down and make sure don't have tension in the front of your shoulder, relax your shoulder.

The next one is the dumbbell pullover this one is excellent for giving you that V shape and hitting your back mostly your lats. This doesn't look like an exercise for your back because you're laying down on your back but I promise you this one is one of the most effective. Make an L shape with your hands grab the dumbbell and stack one hand over the other and then pull over your head while laying across the bench. You can get more of a stretch by dropping your hips. Make sure you don't bring the dumbbell straight up over your chest because that'll take pressure off of your lats. You want to stop at a little bit further than a 60 degree angle and then go back down nice and far to get a good stretch. Keep your elbows slightly bent the whole time to protect your joints.

For the last exercise you're going to use a cable for face pulls if you don't have the cable I'll show you a different way to do it with dumbbells. But with the cable you going to grab a rope I'm using this blue harness and you're going to row to your face with your elbows up nice and high. Really squeeze your back and pull at the elbows. You're aiming to pull your hands to your ears. You can do this exercise with dumbbells as well you would bend over and have two dumbbells and row towards your ears with your elbows up. Doing this with the dumbbells you want to make sure that you're at a 90 degree angle so parallel with the floor.

That's about it guys those are some of my favorite exercises for the back.

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These are the best exercises to lose belly fat and lose weight at home fast

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Timestamps:

No Crunches Here!: 0:16

Myth Buster: 0:47

Step Up & Overs + Mountain Climbers: 2:03

Mayweather Stand Up: 2:46

Alt. Kneel Down + Squat Jump: 3:22

Sprawl & Alt. Sit Throughs: 3:58

Dumbbell Weighted Burpee: 4:46

Regressions: 5:31

Circuit: 6:49

1. 4 Step Up & Overs + 4 Mountain Climbers

2. The Mayweather Standup

3. Alternating Kneel Downs + Squat Jump

4. Sprawl & Alternating Sit Through

5. Dumbbell Weighted Burpees

So you have some excess belly fat, that's cool...I can help, but I'm not gonna tell you the same bs that you've probably seen and heard a millions times. I'm not gonna tell you to lie down on the ground and start doing crunches. In fact there's not gonna be a single crunch in this whole video because crunches and abdominal exercises are not what will help you lose belly fat. Let me repeat that crunches and ab exercises will never ever ever be the best exercises for you to lose belly fat. The exercises that I show you today are going to be far better and much more effective at burning fat at a faster rate. Before we get started there's a huge myth that I want to bust especially for the beginners watching this video. It's a myth that you can target a particular area of your body for fat burning. What I mean is that there's no exercise out there that will target specifically belly fat. No such exercise in the world. There are exercises that are better at burning overall body fat, and I'll go over those exercises with you today, but your body is going to pull from fat stores from all different areas. Also unfortunately medial areas of the body like the belly, butt, upper thighs, and love handles are last spots to go. You're likely to lose fat off your face before you start losing it from your belly. Don't worry though as you burn away more and more excess body fat, you eventually start burning fat from those problem areas, and that's when you'll lose the belly fat. The point is to lose belly fat you have to concentrate on losing overall body fat..that's all you can do, and these exercises are the best body fat burning exercises that I know of. So let's get started. As always I will be going over regressions at the end, so if you're a beginner and you can't do some of the exercises don't worry there will be alternatives later.

For the first exercise all we need is a platform to step up on. You're going to face the platform sideways at a ninety degree angle, and step up with the foot closest to the platform. As you come up you want to explode off of that foot and hop up & over as you switch your feet. Repeat this 4 times and then immediately hit the ground and perform 4 mountain climbers. Make sure you jump your feet far enough in on the mountain climbers, remember we want to be climbing mountains not anthills. Repeat this cycle of 4 and 4 for 10 reps. You can make this exercise far more effective by adding some dumbbells to the movement. This should definitely get that heart racing.

On the next one we're gonna do a mayweather stand up. They're actually called Maywhether situps but I said no crunches, so I'm sticking to it. This exercise has fat burning benefits not because there's a situp involved, but because it's working a lot of large muscles and getting your heart rate high. You're going to get your feet under something that will hold them down and hold a weight directly above your head. Swing the weight toward your feet as you situp, bring the weight out in front of you, and stand up. Squat and sit back down to the floor to repeat the movement for at least 10 reps.

Moving on to the next one we have a real leg blasting exercise. You're going to start by lunging backwards and kneeling down on one knee. Bring your other knee back so that you're kneeling on both knees. The same foot that you used to Lunge backwards steps up into a forward lunge. Stand up and bring both feet together shoulder-width apart squat down and jump up as high as you can. As soon as you land backwards lunge now with the other leg and perform the exercise on the other side. If it gets confusing and feels like too many steps you can just stick to doing one side at a time until you get the hang of it.

Next we have one that looks really complicated but once you get it its a piece of cake. Try to take it Step by step and remember if you cant do it there will be regressions at the end. Start standing and perform a sprawl. Put your hands on the ground and jump out with your feet wide and elbows locked out while simultaneously dropping your hips, now raise your hips into a downward dog position...pick one hand and..

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How many days a week should you workout?

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Some people tell you to only workout 3 days a week others tell you to work out as much as possible and do something active every day. so what is the right answer? Well in today's video I intend to fully explain how to structure your workout schedule and how often you should be working out. There are a couple things that influence how many days you should be working out every week. For example your goals, your age, your level of fitness, and how much time you're willing to dedicate consistently to working out all play a role in selecting your weekly workout schedule. Let's start first by talking about goals because your goals highly determine how often you should be working out for optimal strides towards that goal.

Let's say for example that your goal is strictly to build muscle. If you're trying to grow your muscles and build some size more is not more. This is a huge mistake that I made many times. We automatically assume that if we do more, if we work out for longer, and more often we'll get to the destination faster. With building muscle that's definitely not true. To build muscle first of all you have to be in a state of caloric Surplus which means that you're taking in more calories then you're burning. If you're working out all the time then you're going to be burning away a lot of calories that could have been used to help your muscles grow. Rest and Recovery is also critical not only for your muscles to repair themselves and grow but also to allow your nervous system to fully recover. This will allow you to come back into the gym stronger and lift heavier weights than before. By lifting heavier weights you'll build more muscle. When strictly trying to build muscle you really don't need more than 3 or 4 days of heavy weight training.

On the flip side if you're trying to burn fat it's a little different. To strictly burn body fat it sometimes makes more sense to work out more days per week. When trying to burn body fat you want to continue doing your weight training for those 3 or 4 days and then add on some cardio days in between. When I say cardio days I don't mean that you have to go running or get on an elliptical there's plenty of ways to do cardio with body weight training and hit style workouts. You would want to do more days when strictly trying to burn body fat because the more calories you can burn off overall the more of the calorie deficit you will create which is the prerequisite to burn fat. Keep in mind this doesn't always hold true a lot of this depends on how you structure your workout. For example people that do cardio after their weight training or earlier in the day and come back in to weight train later will burn just as many or even more calories than people that spread it out throughout the week. So this shows us that you can workout less by increasing the intensity levels on the days that you are working out. The intensity of your workouts will determine how many days a week you have to work out to achieve the same result. For fat burning if you come in and do an incredibly intense workout you can burn more calories than you would burn in two days of doing lower intensity training like jogging

Your age, your level of fitness, and the speed at which you recover will all be very important factors to consider when planning how many days per week you're going to work out. If you're older you're not going to recover quite as fast as somebody that's younger so you may want to take more days off. The same is true for if you have a low level of Fitness versus somebody with a high level of Fitness obviously the person with the low level will probably need more time off to recover and not feel as sore. Recovery in general many times depends on your individual genetics some people recover faster than others so if your recovery is slow then you may need to take more days off, if it's fast then you could probably squeeze in more workouts throughout the week. So as you can see this is a highly individual thing and it's going to require you to do some trial and error and feel out what works best for you.

Something that most people don't even consider is that even if you do decide to workout six to seven days a week then you burn out and stop working out entirely you would have been way better off just consistently working out 3 days a week. consistency is key for you to achieve your goals so when picking how many days you're going to work out make sure it's a number you're actually going to stick to. Everyone has different lives and preferences, some people don't want to workout a lot. Its ok!

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Learn how to build muscle faster with proper recovery. Recover after a workout without overtraining.

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Whether your lifting weights, playing a sport, or training with your body weight the working out portion of the process is very important to develop your muscles and to increase your strength. There really is no other method quite as effective as exercising to achieve your physical goals. However most people don't fully understand and appreciate just how important recovery is, in this process. So, In this video I'm going to go over the importance of recovery, how long you should recover for, and how you can speed up your recovery. Let's start by talking about one of the most major reasons why recovery is so important. When you workout, whether you're lifting weights, playing soccer, or doing push-ups your going to breakdown muscle tissue in the process. This might sound like a bad thing but it's actually totally okay. We're not talking about full out muscle tears, but instead tiny microscopic tears in the muscle. These tears are what will end up leading to an increase in our muscles size, strength, and functionality. However the tears themselves are not what leads to all these improvements. In fact a worn out beaten up muscle is usually less capable than it would be fully healed. So the critical time for growing and strengthening your muscles is when you're out of the gym resting, not during your workout.

When you recover from a workout it takes some time to repair all those microscopic tears. Exactly how much time varies from person to person and is also dependent on how intense your workout was. For example in a low-intensity workout such as jogging at a steady pace you're not going to need quite as long to recover and some people can be ready to go for another run within 24 hours. On the other hand if you do a power lifting workout it could take you anywhere from 72 hours all the way to a full week to recover fully, especially from heavy exercises involving large muscles groups like squats. In general when using weights it is recommended that you take at least 48 hours off before working the same muscle group again. So you can go and workout the next day, but just try to work on a different muscle group. Another factor that influences how long it takes you to recover is the style of the workout. Does the workout involve a lot of eccentric lifting where you're slowing the weight down or is it mostly concentric where you are accelerating the weight. If you're doing mostly concentric exercises where you drop the weight such as Olympic lifters or many crossfitters then recovery is faster. Bodybuilders and power lifters would be categorized as doing more eccentric lifts so they may take longer to recover... And the last factor that effects recovery time, is age. If you're older you're going to have a tougher time recovering than if you're younger, and you may need more time off.

Keep in mind that you regardless of your age your muscles aren’t the only thing that need time to recover. Your connective tissue such as tendons and ligaments need time to recover as well. The thing about tendons and ligaments is that you may not even feel sore, but that doesn't mean that they are fully recovered. Especially because tendons and ligaments receive less blood than the muscles so it takes them longer to fully repair. Therefore, do not base whether you need time to recover or not only on soreness because it's not the best indicator. It's important to also realize that when training intensely you have to worry about your nervous system recovering as well. If you do an extremely intense leg workout and then the next day do an extremely intense upper body workout, you may not be at your best for your second workout. Even though you are working different muscles, doing a high intensity workout will take a toll on your nervous system. Chances are high that it won't be ready to go all out for another intense workout the next day. Your CNS or central nervous system is responsible for generating muscular contractions in all types of training, so when you stack workout upon workout, eventually it can tire out. To help your central nervous system fully recover it may be a good idea to not only take a day off between working the same muscle groups again, but instead to just take a day or two off in general. This will allow your body to fully recover. I've been surprised so many times when I would take a few days off of working out and come back even stronger. This definitely had to do with my nervous system finally being allowed to fully recover.

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