Jessie is an IFBB Figure Pro, Team NLA for Her & Bodybuilding.com Athlete, registered yoga instructor, health & fitness coach, bootcamp director and fitness model. Her goal is to inspire others and illustrate that a healthy lifestyle of training with intensity, staying consistent and eating clean can truly change your life!
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The easy and most time-efficient solution is to do your weight training and cardio in the same workout, right? If this is your only option, I will give you my tips on how to make sure you don’t cause too much stress on your body and end up reversing all of the wonderful progress you’ve been making in the gym.
Seventy-five years ago, a psychologist named William Sheldon developed a visual method of categorizing the human physique based on fundamental elements called somatotypes. Even though much of his theories are subjective, we still use this “body type” categorization today. Personally, I think it is interesting to read about but doesn’t necessarily 100% apply to making gains in the gym.
All deadlifts target the same primary muscle groups—the glutes, hamstrings and lower back. But, most of us only use hamstrings and lower back…missing a huge opportunity to build our glutes.
Building up beautiful biceps will turn you into a showstopper year-round. You can’t hide those peaks – whether you have a tank top or a long sleeved fitted shirt on – everyone will want to know your arm routine!
I have found plenty of ways to grab easy meals on the go, prep just the basics and be able to eat out while still counting my macros and staying on track. Here are my 10 tips and a sample of what I eat Monday-Friday while on the go!
Don’t be fooled by its name, ladies, deadlifts can breathe life into the most stubborn of physiques. If you aren’t including them into your current routine, now is the time to start.
Let’s start with the basics— straight sets. Performing straight sets is the traditional method for arranging your workout. You perform the number of given sets using the given number of reps, using the same weight throughout the set on a single exercise before moving on to the next exercise.
You move the treadmill speed up to a moderately challenging level and, when you’re ready, jump onto the spinning belt for a 15-second sprint. Desperately watching the seconds tick by (never have there been slower seconds!), you jump your feet back to the sides of the spinning belt for a 30-45 second rest period before your next sprint. Repeat that 10 times and you’re done! Right? So, is that considered HIIT?
When it comes to building muscle and shaping your physique, things can get very complicated. It does take a strategic plan, consistency and time to make the changes – but, sometimes, all you need is a simple tweak to change things up.
If your goal is to lift the heaviest weight in the gym that session – no matter what it takes – then keep swinging and bouncing…but if your goal is to build a beautiful physique and put some muscle size and width onto your back, keep reading.
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