Leg Burn

Warmup:

  • 15 incline walk (6 min, 2.5)
  • 2 incline shuffles (2 minutes each side, 2.0)

Glute Activation:

  • 3×20 banded clamshells (each side)
    • superset: 20 banded hip abductions
  • 3×20 weighed donkey kicks

Workout:

  • 4×15 good mornings
    • superset: banded side walk till burnout
  • 4×15 sumo deadlift
    • superset: banded side walk till burnout
  • 4×15 back lunges
    • superset: side 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)

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Struggles

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.