- 15 incline walk (6 min, 2.5)
- 2 incline shuffles (2 minutes each side, 2.0)
- 3×20 banded clamshells (each side)
- superset: 20 banded hip abductions
- 3×20 weighed donkey kicks
- 4×15 good mornings
- superset: banded side walk till burnout
- 4×15 sumo deadlift
- superset: banded side walk till burnout
- 4×15 back lunges
- 4×15 hamstring curl
- 3×20 weighted hip thrusts
(If you do not have the bands, do not worry! do it without them, less difficult, but still effective)
I often find myself struggling to hit my body goals, and that is because my goals are constantly changing with my body. By this I mean, overtime my body changes, whether its me gaining muscle or losing weight, my goal does to.
I am constantly struggling between believing I put on too much muscle, or losing too much weight, as well as not having enough muscle. I am constantly boosting up my cardio and limiting my weights and vise versa. Sometimes I think the cardio makes me lose too much weight and then I feel too thin and sometimes I feel too bulky. I am constantly changing my workouts and my diet.
This is a struggle I’m sure many people face, and most of the time it is all in my head. Part of me knows that and the other part of me thinks my body goes through huge changes in a week. It is important to keep in mind that change takes time. You are not going to gain weight from one bad meal or lose muscle from skipping a day, just as well as you are not going to lose weight or gain muscle just because you went to the gym once. Everything takes time.
Because of all these constant battles I have with myself I found a balance. I am now keeping my weights low and my reps high and continuing to do cardio daily. I feel petite yet toned and strong. Now agin, this is just my personal preference, not everyone has the same goals. Some may have the goal of gaining muscle, and that is fine! my suggestion for that is to eat right but bump down on cardio. The reason for that is because cardio can actually cause you to lose muscle. Also try not to burn yourself out with cardio before lifting, saving the cardio for after a workout will enable you to lift heavier weights. But this does not mean skip the warm up!
I hope this post helped, I just want people to know that the fear of fluctuating is in everyone! But for the most part, its all in your head. It is just good to be cautious of it.
Another main concern I hear from people is what to eat to build muscle. It is common for people to workout and think the proper diet is salads and fruit. Although that is never a bad diet make sure you are getting enough protein! To build major muscle it is important to make sure you are eating AT LEAST your own body weight in grams of protein, But again that is for major muscle gain.
I personally like the definition and tone up of muscle without the width of it. I keep my protein low, on leg day I will add an extra scoop of my protein powder because I like the look of a larger build on the lower half on my body. On days I workout my upper half, I keep the protein to a minimum. If you are considering taking protein because you think you don’t get enough from your meals make sure you review it. Protein shakes are often loaded with sugar, sometimes fat. Just because it is protein does not mean it is healthy. Personally I find that whey protein is the perfect one for me.
I know a lot of people wonder why theres protein thats feminine or for women. For an example luna bars are considered to be a feminine snack that is because they offer nutrients harder for women to get as well as the amount of protein. Luna bars are considered protein bars but for women because of the amount of protein. Men often lift and want to get big, they’ll grab a protein bar or shake with at least 20 grams of protein, while women get a lift in but do not want that build so they will have a luna bar (often has 8 grams).
When working out all we think about is protein and cancel out carbs, but completely cutting out carbs is never a good idea. Although cutting out carbs make you lose weight, it is not healthy. Low carbs and high protein however, is how you stay lean. Carbs before and after a workout is very necessary, especially before, after all carbs are our main source of energy.
Protein helps rebuild muscle, if you do not have protein after lifting you are not replenishing your muscle tissue, this is the main cause of injury when weight lifting. Another important thing to know about protein is protein synthesis. An alcoholic beverage slows down protein synthesis by 20%. This means that it is slowing down your muscle build. Now I know we are not all saints, and alcohol is not always an easy thing to cut out of a diet but on the days you drink have some extra protein a few hours before bed to make up for the alcohol drinking
The key to your goals is what you have after your workout. Your protein intake depends on what you are trying to achieve, more protein, more muscle gain. Hope this post helped!