Tag: training
Crazy Bradley Martyn Workout For A Bigger Chest
Pump your pecs with Bradley Martyn and these great chest workouts.
Bradley Martyn is a bodybuilder, online trainer and social media influencer with a popular YouTube channel and a few other social media profiles. Knowing how important a strong chest is, Bradley knows just how to pump those pecs for a more full physique.
With so many social media influencers each claiming to have all the answers, it can be more than challenging, and honestly quite confusing, to really know who is telling you the truth and who is spouting nonsense. It is hard enough to get a plan together for yourself and knowing the right exercises, right amount of sets and reps, and simply knowing how to perform each exercise can be enough to deter you from trying. On top of a hectic search for the right person, and you’re just cooked. With professional athletes and fitness influencers, many of them do the work for you and are living proof of what these kinds of workouts can do for you. Bradley Martyn is a great one to take note of for he knows what it takes to get that massive physique and won’t steer you in the wrong direction.
Through a solid training plan, mixed with great diet and supplementation, Bradley is able to not only help himself see great gains, but also help others achieve their goals.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
These two chest workouts are full of great exercises that can really offer a nice pump and provide all the gains you need most to begin to define your well-rounded physique.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about health and fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going.
He has competed in many events and has won the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic. While he knows how to compete and train to be the best, his main drive is his YouTube channel which has afforded him Internet fame, a stable way to make money as an entrepreneur, and a way to help people change their lives.
Bradley Martyn Training Routine For Chest
Let’s take a look at a couple chest workouts from Bradley to really pump our pecs and see that desired growth we want most.
Chest Workout #1
Exercises
Sets
Reps
Swiss Bar Bench Press
3
12
Incline DB Press
3
12
Hammer Strength Chest Press
3
12
Dips
3
15
Weighted Push-Ups
3
20
1. Swiss Bar Bench Press – 3 Sets 12 Reps
The bench press is a compound exercise which should be a staple in your chest workouts. Bradley Martyn takes this exercise to the next level by using a Swiss bar. Swiss bar, also known as the football bar, lets you use a neutral grip rather than supinated or pronated.
Don’t forget this is a Bradley Martyn workout, he leaves no stones unturned in making his workouts harder. If you don’t have access to a Swiss bar at your gym, you can perform the bench press with a straight barbell. Using a straight bar won’t leave any space for the girl to sit though.
2. Incline Dumbbell Press – 3 Sets 12 Reps
The upper chest is a weak muscle group for most people. Some of them make it worse by not training it often. Incline bench press is a great exercise to target your upper pectoral muscles. Maintain a full range of motion while performing this exercise.
While doing the incline dumbbell presses, don’t lock out your elbows at the top of the movement. Doing so releases all the tension from your target muscle group and puts it on your joints. If you don’t have enough weights at your gym, follow Martyn’s lead.
3. Hammer Strength Chest Press – 3 Sets 12 Reps
Your workouts should be a mix of compound and isolation exercises. Compound (multi-joint) exercises help in building strength and muscle mass while the isolation (single joint) exercises help with muscle definition and conditioning.
Bradley is big on pushing movements in his chest workouts. Hammer strength chest press is the perfect exercise to isolate your chest and establish a mind-muscle connection. Focus on squeezing your pectoral muscles at the top of the movement.
4. Dips – 3 Sets 15 Reps
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Dips are one of the most underutilized exercises when it comes to chest training. This exercise is incredibly efficient at the lower and middle chest development. Your pecs should already be exhausted by the time you reach this exercise.
If you feel body weight dips are too easy for you, go Martyn on this exercise and add resistance by using weights. The range of motion is the key to this exercise. Squeeze the living hell out of your chest at the top of the movement.
5. Weighted Push-Ups – 3 Sets 20 Reps
You can’t expect a Bradley Martyn workout to end without a kickass exercise. Weighted push-ups can be a chest buster when performed at the end of your workout. Most people do this exercise as a warm-up at the beginning of their workout, but where is the fun in that?
Knock yourself out with some weights on your back. If you can’t complete 20 reps with the weights on your back, ask someone to lift them off when you hit failure, but don’t stop without completing your set. Be ready to experience chest cramps at the end of this workout.
Chest Workout #2
Exercises
Sets
Reps
Rear Delt & Fly
4
8-12
Flat Bench
4
8-12
Incline DB Press
4
8-12
Decline Barbell Press
4
8-12
Lat Pulldown
3
8-12
Back Extension & Rows
3
8-12
Best Way To Ensure Gains
The best way to ensure gains is to have a quality supplementation routine ready to go on your shelf. This could include anything from a protein powder, pre-workout, or an intra-workout BCAA for immediate pre-, mid-, and post-workout supplementation. Other notable products to consider are a fat burner for those looking to shed unwanted fat, creatine for that increase in strength and size, and a multivitamin or omega-3 supplement to aid in all things wellness.
Wrap Up
Bradley Martyn knows just what it takes to succeed and with his massive platform on YouTube and social media, seeks to deliver the best information for all. The right chest workouts can really pump those pecs so you see a well-rounded physique with optimal fullness. Give these Bradley Martyn workouts a try and really feel that burn in your pecs for all your physique goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Instagram
6 Moves For Shredded Lower Abs
6 Exercises To Target Your Lower Abs
A physique can’t be deemed complete without a shredded abdomen. Abs have become an aesthetic standard which every pro athlete needs to maintain. You will never see a bodybuilder without a six-pack on stage.
Lower abs are one of the most stubborn muscle groups. Love handles can be the hardest to lose. If you want a shredded six-pack, sticking to the crunches won’t get you a long way. You need to perform exercises which will target your lower abs.
1. Flat Bench Leg Raises
Performing exercises like the crunches work the upper abs. You need to have lower body exercises like the leg raise in your exercise arsenal to target the lower abs. You can perform the leg raises on a flat bench or a decline bench.
Lie down on a bench while facing the roof. Your upper body should be on the bench while your lower body hangs off the edge of the bench. Slowly raise your legs so they’re perpendicular to the floor. Your feet should be an inch away from the floor at the bottom of the movement.
2. Hanging Leg Raises
Hanging leg raises are an isolation exercise and your lower abdominal will be completely exhausted after this exercise. You could perform this exercise on a pull-up bar or parallel bars.
Most people make the mistake of using momentum to lift their legs. Doing this can eliminate the tension on your lower abs. Your upper body should not swing while you perform the hanging leg raises.
3. Scissors
The primary muscles involved in scissor kicks are the lower abs and your hip flexors. Lie down on the floor and with a slight bend at the knees, lift your legs up so that your heels are about six inches off the ground.
Now, lift your right leg about a 45-degree angle while your left leg is lowered until the heel is about 2-3 inches from the ground. Repeat on the other side by lifting the left leg and lowering the right leg.
4. Mountain Climbers
Mountain climbers are usually a part of a HIIT workout and will completely smoke your lower abs. Get into a high plank position with your feet placed at shoulder width. Make sure you keep your abs tight and contracted throughout the exercise.
Lift your right leg up to the chest between your hands. As you return the right leg back to the plank, lift left foot and draw left knee to the chest between your hands. Keep your upper body fixed in place and avoid hiking your hips.
5. Slider Knee Tuck
You will need sliders or a towel for this exercise. Place both your feet on the sliders and pull in your feet to your chest between your hands. Push feet back to the starting position and repeat for the target reps.
Maintain a tight core, exhale and contract your abs at the top of the movement. Make sure you don’t hunch your shoulders and back or lean forward too much while performing this exercise.
6. Reverse Crunches
Reverse crunches are the opposite of the conventional crunches. This exercise might look easy but can prove to be lethal. Lie on the floor with your hands under your lower back. Maintain a slight bend at your knees and lift your feet so they’re 2-4 inches off the ground.
Raise your knees to your chest while maintaining the bend at the knees. Return to the starting position and don’t let your feet touch the floor. You can also perform the reverse crunches on a flat bench. Doing this will increase the negative motion which in turn will increase the tension on your lower abs.
Which is your favorite lower abs exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
9 Healthy Habits of Highly Fit People
Healthy Habits of Fitness Enthusiasts
You cannot expect to get in shape (and stay that way) after eating clean and hitting the gym for a week. Fitness is about more than lifting weights and gulping down a protein shake after a workout. It is a lifestyle made up of healthy habits, and only the people who focus on longevity can succeed in the domain.
People who have successfully undergone a physique transformation might follow different training programs and diet plans, but most of them abide by the same fitness principles. Meaning – they might choose different paths, but they are heading towards the same destination in similar vehicles with similar tools.
The best part about these healthy habits is that they are nothing crazy or extreme. You do not need a voodoo doll or light candles at midnight to carve the physique of your dreams. Instead, follow the rituals laid out in this article for a while, and they will soon become second nature.
Unlike your bucket list items, you cannot strike off healthy habits after doing them once as they are aimed at building longevity. Not only will these healthy habits aid in transforming your physique, but they will also help you take control of your life.
Related: Your Transformation Can Never Be Successful Without These 6 Things
8 Healthy Habits To Get in the Best Shape of Your Life
The first thing most people subconsciously think when they see a fit person is, “Wow, that individual is blessed with great genetics.”
Before you fault your forefathers for your beer belly, we want you to forget about genetics for the duration of this article. Fitness is not a game of roulette that only the lucky can champion.
The next time you see a fit person, remind yourself that their physique is the result of their healthy habits and not some DNA lottery. This will be your first step in the fitness lifestyle.
Must Read: Decoding Genetics: Check If You Have Bodybuilding Genetics
Here are the habits fitness enthusiasts swear by:
1. Lift Weights 3+ Times Per Week
A fit lifestyle is like a marathon. Healthy habits add up over time and get you closer to your goals. With every step in the right direction, you get closer to the finish line (or a milestone). But on the other hand, you lose if you stop anywhere in between.
If losing weight is your primary objective, chances are most people will tell you to make cardio your life. While cardio can aid in burning calories, lifting weights can help spike your metabolism. A high metabolic rate ensures that you are burning fat even when you are not physically active.
Training a minimum of three times a week is essential for building and maintaining muscle mass. You do not have to go Arnold Schwarzenegger on your workouts and spend upward of 2 hours in the gym. An intense 45-minute training session is all you need to get in the best shape of your life.
If you are not an aspiring bodybuilder, you should focus on functional training that includes exercises like squats, bench press, deadlifts, farmer’s walk, lunge, good mornings, etc. These lifts assist in building a stronger core and will help you in your daily activities.
Related: How Cardio Impacts Your Gains
2. Load Up On Water
I am not trying to flex, but I literally had to put down my water bottle to write this point.
The human body is made up mostly of water.
Do not believe us?
According to the Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
That is a lot of water if you ask us.
The healthy habit of drinking at least a gallon of water every day helps maintain your body’s fluid balance so that nutrients can be transported throughout the body without a hiccup.
Some benefits of drinking ample water throughout the day include:
Lubricates the joints.
Helps form saliva and mucus.
Delivers oxygen throughout the body.
Boosts skin health and beauty.
Cushions the brain, spinal cord, and other sensitive tissues.
Regulates body temperature.
If you find drinking four liters of water hard and trips to the water cooler a waste of time, it is best to keep a water bottle with you wherever you go. Keeping a water bottle handy can serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.
3. MOVE
While working out at least three times a week is important, you cannot solely rely on the one odd hour off training to get you in shape. Use every chance that you get to be physically active. Most fit folks remain active throughout the day by taking walks during lunch, playing tennis on the weekends, or playing tag with their kids.
Many people also make the mistake of weighing themselves too often. Although checking your weight every day can tell you where you are in your weight loss/gain journey, it is not necessarily the best indicator for accessing your fitness and health levels.
Your BMI, energy levels, annual medical check-ups, and how your clothes fit give you a better sense of where you stand in terms of overall health and fitness.
On days you do not hit the gym, make sure you do not turn into a couch potato. Do not get us wrong. You are free to Netflix and Chill on your rest days, but only after you have completed a 15-20 minute LIIT (low-intensity interval training) cardio session.
Related: Fitness Test – 12 Things Every Lifter Should Be Able To Do
4. Eating High-Quality Foods
What is in your cupboards will end up in your tummy. Give away all processed, starchy, and sugary foods and stock your pantry with nothing but whole foods. Prefer locally sourced food when possible.
You should develop a habit of reading food labels before making a purchase. As a rule of thumb, do not buy anything that has something on the ingredient list that you do not understand.
Your healthy eating habits should not be limited to your home. When eating out with friends or family, order the healthiest option available. If you do not find something off the menu, do not hesitate to make a special request or give in to peer pressure and order a burger or pizza. You will be surprised at how accommodating most servers and restaurants want to be.
Also, the healthy habit of eating high-quality meals ensures that you are getting nutrition-rich food. High-quality food might pinch your wallet a little but will pay its dividends in the long run. And as someone once said, “You get what you pay for.”
Remember: Just like eating a piece of cheesecake does not result in an immediate weight gain, eating a salad serving will not instantly make the unwanted pounds melt away.
Related: 10 Budget Muscle Building Foods
5. Sleep at least 8 Hours Every Night
No matter how hard you train in the gym, you will not see results until you give your muscles ample time to recuperate. You break muscle tissue while you are training or performing physically intensive tasks. Your muscles grow back bigger and stronger when you are in deep sleep.
The fitness industry does not need more supplements, lifting accessories, or training programs, but it needs more influencers to talk about the importance of a good night’s sleep.
If you are running on a tight schedule and cannot get eight hours of sleep on a single stretch, make up for it by programming a couple of power naps into your routine.
Must Read: Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
6. Do Not Let Your Cravings Get The Better of You
Many new dieters make the mistake of cutting out their favorite food from their diet all at once. While it is important to limit your food choices, you should not develop a negative relationship with food. Signs of a negative relationship with food include:
You feel guilty about eating your favorite food and focus on clean eating.
Maintaining a long list of foods you can and cannot eat.
You use exercise to “earn” food.
Labeling food “good” or “bad”.
You refuse to eat food outside your home altogether.
Ignore your body’s natural hunger cues.
You have a history of yo-yo dieting or following the latest diet fads.
Your food habits should fuel your overall well-being. Fit people do not let their relationship with food dictate their routines. By balancing your diet and not depriving yourself of your favorite food, you are more likely to stick with your healthy habits in the long term.
Related: Best Way To Create A Bodybuilding Diet For Great Gains
7. Stretch For at least 10 Minutes Every Day Without Fail
By stretching, we do not mean mindlessly rolling around on a ball or roller. During stretching, you should focus on improving your mobility, range of motion, and flexibility.
Different types of stretching techniques:
Dynamic
Static
Ballistic
PNF
Passive
Active stretching
Related: Dynamic Stretching vs Static Stretching: When You Should Do Each
These are the benefits of stretching:
Increases flexibility.
Improves range of motion.
Reduces chances of injury during physically intensive tasks.
Increases blood flow to muscles.
Helps heal and prevent back pain.
Improves your posture.
A stress buster.
Gets you in tune with your body.
Also, being in tune with and understanding your body plays a vital role in building your dream physique. You need to make sure that you are not overexerting yourself in the gym or at work as it can be counterproductive.
Learn to listen to your body. Stop when an exercise feels uncomfortable or when your body needs rest. But at the same time, do not use it as an excuse to skip workouts or go easy during your training routine. Move when you feel lethargic or your body needs more movement.
8. Train Your Mind
Fitness is as much psychological as it is physiological. By training your mind, we do not mean that you should be solving complex math problems every day. Instead, spend 10 minutes every day meditating, practicing gratitude, and focusing on your breathing.
Whether you meditate traditionally or not, some sort of meditation practice is an essential healthy habit to have in your toolbox. If you are not into meditating, find 10-12 minutes of quiet each day. Go for a walk with no music, sit in quiet and think, do some yoga while focusing on your breath or use a meditation or breath work app to help you with the breathing patterns.
Must Read: Next Level Mental Training: Integrating Mindfulness Into Your Bodybuilding Routine For More Gains
9. Consistency
You cannot transform your physique if you are not consistent. You have to be consistent in terms of training, dieting, and recovery to carve your dream body.
Exercise even if you are running late and only have 15 minutes to work out. A short training session is better than nothing. Not skipping a workout and meal can also have psychological benefits and can help keep you motivated.
You should enact structured discipline to make the most of your transformation program. Structured discipline is the method of planning and organizing behaviors based on building long-term, sustainable systems for success in habit-forming. Structured discipline to reinforce healthy habits include:
Start on the right foot:
Stock up on healthy foods and keep them within reach.
Donate food that is not in line with your fitness goals.
Remove barriers to good behavior:
Choose a gym schedule that does not interfere with other important stuff.
Buy comfortable gym shoes and clothes.
Start with exercises you enjoy doing, like bicep curls.
Reward yourself for positive behavior that shapes new healthy habits.
Set a schedule for your workouts and stick to it.
While hot shots of the fitness industry talk about the importance of taking supplements and lifting weights, hardly anyone talks about waking up early.
Waking up early is one of the most important healthy habits, and most successful athletes train first thing in the morning as it is the time when they are beaming with energy.
Also, keep your nutrition, training, and recovery programs simple.
Why is that, you ask?
Because complexity kills consistency.
Remember: Early bird gets the worm – or, in this case, a fit body.
Summing Up
You could gauge the effectiveness of a person’s transformation program based on these nine healthy habits. If an individual cannot lose weight or build muscle mass and their fitness routine lacks two or more of the aforementioned healthy habits, you now know why.
How many of these healthy habits do you follow? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Top 10 Annoying Things In The Fitness Community
Are you guilty of any of these top 10 annoying gym habits?
There is a reason bodybuilders are called meatheads. If you are a regular to the gym, or even if you aren’t, you are likely to encounter someone who turns you off to the things they do.
Some of these fitness enthusiasts don’t limit their erratic behavior to the gyms. They will find a way or two to irritate you no matter where you are. If you haven’t seen any such people at your gym, this article should help you spot them.
The Screamers
We can understand grunting, but do these people really have to scream like they’re going into labor? Most people scream the way they do to get attention. Nothing is more embarrassing for these princesses than people not watching as they hit a PR.
The Broscientists
Broscientists are the people who pretend to know everything when it comes to fitness and bodybuilding. You will often find them correcting your form or suggesting new diets and supplements. Most of these broscientists are full of BS and you’d be better off staying away from them.
The Brand Shop
We can understand you like brands, but wearing Gucci and Armani to your workouts shouts you’re a show-off. If you are wondering, most people aren’t interested in where you get your stuff from.
The ‘Put-it-on-Steroids’ Guy
You’ll always find people who will put everything on steroids. If they find someone who looks awful and has an enlarged gut, they will put it on steroids. On the other hand, if they find someone with a ripped physique, they will undermine their effort by crediting steroids for their physique.
The Sweat Junkie
Some people need to carry a bucket with them to the gym. People who sweat but don’t carry a towel with them are way more irritating. You don’t want to be using a gym equipment after they’ve used it.
The Talker
Every gym has a group of people who are there to make new friends. These people will wait for you to complete your set and will pick up a conversation right away. Ignoring them while they try to talk to you the next time is the only way of keeping them away.
The Photoshop Pro
The fitness industry is full of imposters who want to gain social media followers by showing off their bodies. More often than not these people edit their pictures to look better than they are in real life.
The Pseudo Humble Guy
There are many fitness celebrities who act as if they are the most humble people you will ever meet. These hypocrites do so to gather people at their booths and to sell their stuff. There have been many instances in the past to prove this.
The Hard Seller
You can’t scroll through Instagram without being sold something by an Instagram celebrity. These celebrities are either big on sponsored posts or have amassed a following big enough to start their own brand.
The Stealer
Most people never learn to ask. Ever gym has people who take away weights and equipment other people are using without asking. Only a few things are more annoying than finding your weights are missing while you were away for a water break.
Do you have any of these annoying personalities at your gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
6 Things Bodybuilding Pros Do Every Day
These Are The Habits Of The Pro Bodybuilders and Athletes
Becoming a pro at anything takes years of practice and work. What if you didn’t have so much time on your hands? What if you could straighten the learning curve to speed up your gains?
We sat down to analyze the behaviors and habits of the professional bodybuilders which could explain their success at the sport, and we’re happy to tell you we managed to find a pattern that sets them apart from the rookies.
Set Goals
By not setting goals, many people fail at the first step in achieving their goals. As someone rightly said, “If you’re failing to plan, you’re planning to fail.” You must step into the gym with a game plan or you’ll end up laboring away your time.
You also need to streamline your goals and make them actionable. Having a goal as simple as “gain muscle mass” isn’t going to cut it. Be more specific. “Add 10lbs of muscle mass in 12 weeks” is a goal that will push you to do your best.
Consistency
One of the biggest factors of mastery in a field is consistency. If you give in to the resistance and don’t practice what you want to get better at regularly with full devotion, you’re going to fail at it.
There will be days when you’ll want to take a day off or you’ll be tempted to go out with friends and family instead of training, but it’s days like these that will show your mettle and set you apart from the crowd.
Follow A Holistic Approach
Bodybuilding, like any other art, doesn’t work in isolation. To get better at the sport you’ll need to learn about biomechanics, nutrition, recovery techniques, supplementation along with going all-out in the gym.
You might start your training career with lifting big weights and solely focusing on getting huge, but after some time (and injuries), you’ll earn some wisdom and find ways to take a holistic approach.
Journal
Journaling is one of the most undervalued practices in bodybuilding, especially if you are an amateur. In the beginning, it might be a little intimidating to remember the names of the exercises, let alone the amount of weight you used, the number of sets and reps you performed in your workouts.
Having a record of all your workouts can help you set PR goals for your future workouts. You shouldn’t limit yourself to the numbers, you should write about your thought process in and outside the gym to have better clarity.
Invest In Yourself
The day you stop expanding your knowledge and limit yourself to what you already know, the same day you’ll hit a plateau. You should always be on the lookout to learn new techniques and ways of getting better at your craft.
Never hold yourself back from investing in yourself by applying for classes, seminars, conferences, webinars, reading books, etc. You should treat your education like the job it is meant to be.
Be Your Biggest Critique
The first point in this article is to set very specific goals. You also need to follow up and review your progress periodically. If you’re on the right path, keep going. Re-route and get on track if you think you’ve strayed off.
Don’t take the criticism or appraisals of others too seriously but be ruthless while judging your self. You should maintain a record of your physique with body measurements and pictures and take account of any injury or movement issues. Set standards for each and then evaluate yourself on the same.
Who is your favorite bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Make These Small Changes in Your Daily Routine to Kick Start Your Fitness Journey
Everyday Changes You Need to Make for Leading a Healthy and Fit Life
Kick-starting a healthy lifestyle can be one of the biggest challenges in transforming your lifestyle. For some people, going to the gym six days a week and eating healthy can sound intimidating.
Many people never start working out and transforming their bodies because they think it is too hard and will take up a lot of time from their daily schedules. Getting over this misconception is almost like winning half the battle.
This article isn’t about what to do when you’ve entered a gym. It is about how to reach the gym and commit to a healthy lifestyle in a progressive manner. A spurt of motivation is the last thing you need before starting on your fitness journey.
We see hundreds of people joining gyms as their New Year’s resolutions but almost all of them drop out soon. You need the determination to take on this challenge as transforming your physique isn’t going to be easy and it is going to take time. Usually, longer than you would have imagined.
Hydrate
The first change you can make is to drink water, lots of it. Our bodies are made up of 70% water and people still make the mistake of only drinking water when they are thirsty. If you want to get in shape, you should be drinking at least a gallon of water every day.
Drinking four litres of water might look like a monumental task if you’re someone who drinks 4-6 glasses of water in a day. You can set mini goals of drinking a glass of water every half an hour to achieve this goal.
Setting reminders on your phone can also help you in achieving this goal. By keeping yourself hydrated, you can increase your brain power, flush out toxins, boost your immune system, prevent headaches, cramps, and sprains, among many other benefits.
Move
You don’t have to hit the gym on the first day you feel you need to work on your body. It is perfectly fine to start small. Set a daily move goal for yourself according to your long-term fitness goal. The daily goals could be to do 20 pushups, run a mile, swim two laps, etc.
Some people start working on their bodies but drop out soon. This problem can be tackled by keeping yourself accountable to someone. Share your goal with people around you, it could be with your family, friends, or even on social media.
By telling people what you’re working on, you’ll be setting a mental challenge for yourself. Most people stop working out and hitting the gym because they had no goal, and no one knew about it. By committing to the goal and sharing it with people, you’ll be accountable and will find it harder to drop out.
Eat Right
Don’t make the mistake of getting an appointment with a nutritionist on the first day of your New Year’s resolution. If you do, ask your nutritionist how many people actually stick to their diets.
Take baby steps into the world of fitness. This will improve your chances of staying on track. The next time you eat out, try to avoid junk food and stick to eating something like a salad or roasted chicken. Change your diet one meal at a time.
It might be a good idea to supplement your diet with supplements to help your body achieve the results. But always remember, supplements are called supplements for a reason. They can never replace real food.
Take it Easy
No matter how hard you workout, your body isn’t going to change in a single day – or week for that matter. Your muscles break down when you work out, and repair when you sleep. Just like a baby grows in its sleep, your body transforms while you’re sleeping.
Sleeping for 6-8 hours a day is essential for recovery. If you’re sleeping for less than six hours a day don’t expect your cognitive abilities to function at optimal levels. Most of the high-level executives and performance athletes advocate sleeping for eight hours a day.
Don’t plan on exercising seven days a week when you start working out. Plan your workouts as per your goals. Most of the pros don’t work out more than six days a week, so chances are you won’t have to either.
Are you planning to start your fitness journey? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Best Training for Cutting
If you gained enough weight and now are looking for the best Training for cutting workout while on steroids to help you get shredded then this article is what you need. I’m pretty sure that like many others your goal is not only to burn away fat but […]
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Why Compound Exercises Are The Best
When it comes to gaining significant amounts of muscle mass we all are recommended to concentrate all our attention and efforts on compounds exercises. In this post we gonna explain why basic exercises are largely performed by almost all bodybuilders, while isolation is left apart. Regardless of the reason you are […]
The post Why Compound Exercises Are The Best appeared first on What Steroids.
Should Training Vary During “Off Weeks And “On Weeks”?
Steroids are drugs used for various purposes and diseases. Anabolic steroids are used by bodybuilders during the trainings to hasten the process of muscle development. Steroids work by increasing testosterone level in blood which in turn increases the nutrient flow to the muscles by redirecting it from blood. These nutrients […]
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How To Take Steroids When Following A Free-Form Training Program
If you are one of those who get tired of planning workout programs and tends to act instinctively than this article is for you. Sticking to a certain training routine and taking it to the finish to see the results, is rarely a path you follow. You are […]
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