Think about it! :)

Deload Training!

       
           Simple, a Deload is a short planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease things back.
How often you do so depends on your training age, strength levels and injury history. To keep things simple let’s assume everyone is following the three to one rule. /3 weeks harder, 1 week deloading/.
Or i recommend /depends of yot goal/ to do 2 weeks harder and 1 week deloading. You will ask why.
Because our life is busy, so train smart and think more about what actually your body needs!
         

 How to deload properly?

Just learning how to plan ‘light’ weeks or listening to your body and taking weight off the bar some weeks will go a long way towards preventing fatigue & overtraining from killing your progress.

• Decrease the number of sets for each exercise
• Use lighter weight for each exercise
• Decrease the reps
• Increase the rest periods
• Decrease the number of training days/week
• Decrease the time under tension 

Some other things to focus on during reload period

1.  Have a fun workout. If you are one of those people who always train by the book and follow a periodized program, find something outside your comfort zone to do.
2. Eat, sleep and recover! This is not the time to let your other efforts unwind and perhaps the best thing to help you recover is to, well, recover. Eating better and working on your nutrition plan will go a long way towards helping you succeed in the future!  

Can I Skip the Deload?

In a word - no. In the long run though, deloading is without a doubt the smart thing to do.

Plyometric Exercise! You will ❤ it!!!! :)

       What exactly are Plyometrics and where did they come from? Plyometrics can be traced to Russia approximately 40 years ago. Dr. Yuri Verkhoshansky is credited with creating the principle which at the time was known as "shock training." While observing some Olympians, he realized that they had more strength and power coming out of a higher altitude landing when their muscles were stretched as opposed to a normal jump.
The Plyometric training increases the amount of force you can produce and therefore plyometrics are effective in making you more explosive. This leads to improved sports performance, a higher vertical leap, and faster sprinting times. A study proved that lifting weights (squatting) in addition to plyometrics caused the greatest increases in vertical jump height.

Effect Of Squats & Plyometrics On Vertical Jump:

• Only Squats - 3.30 cm vertical jump increase
• Only Plyometrics - 3.81 cm vertical jump increase
• Squats + Plyometrics - 10.67 cm vertical jump increase 

You  can see how effective they are!!!

Plyometrics improve reactive strength by utilizing the Strength-Shortening Cycle (SSC) in order to create maximal power output. Plyometrics are based on the principle that the SSC can create much more power than a normal muscle contraction because the muscles are able to store the tension from the stretch for a short period of time - causing the muscle to react like a rubber band. The greatest force can be achieved when the stretch is performed as fast as possible. Actually, when you first begin with plyometrics, your body tends to create more slow-twitch muscle fibers in response to the new training stimulus. However, when you deload (decrease the volume) or stop training for a week or two, then the results are simply incredible as more and more fibers become fast-twitch than there were before.

Plyometrics + weights programs that will improve your sports performance.

Plyometric Cardio Circle   -   full body challenge and beautiful muscles

Some good exercises: 

1. Front bench/box jump
2.  Lateral bench/box jump
3. Broad jump
4. Skater jump
5. Scissor jump
6. Dot Drill /one leg or both/
7. Lateral Box Shuffles
8. Barbell/dumbbells vertical jumps 
9. Burpees with BOSU ball
10. High jump
    
    
    
    For more information just ask me! ❤

 

Don`t compromise your form!

❤ CARDIO ❤

    Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. 
Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level.

     The Sports Medicine recommends 30 minutes of moderate intensity physical activity most days of the week. Cardio exercises will burn fat. Weight loss comes from burning more calories than you take in. Even when you see no specific weight loss you are getting great benefits from a cardio workout.

BENEFITS:

       1. Improved Heart Health!

Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects.

      

       2.  Increased Metabolism!

Intense interval sprints (also known as HIIT) increase the metabolism; the highest with a process called EPOC (Excess Post-exercise Oxygen Consumption).

       3. Improved Hormonal Profile!

It releases 'feel good' hormones that will help ease symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.

       4. Improved Recovery Ability!

Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease your recovery time too. This will help to reduce your DOMS (delayed onset of muscle soreness) and help bring more oxygen rich blood to the muscle tissue improving in the repair and rebuilding process.

       5. Management of Diabetes!

By performing the exercise you will increase your muscle's ability to utilize glucose. Those who exercise regularly tend to have better control of their blood sugars and do not see as many blood sugar swings as those who don't.

       6. Makes you feel happy and confident! 

30 min of your day! Just do it!

Monday Motivation!

Simple and Fun! :P

Did you know? Fat Burnig Zone and Fat Burners!

Is it helpful?

I ❤ My Abs!

Taking it further, abs aren’t made in the gym; they’re made in the kitchen. Everyone has abdominal muscles, it’s just some of us have our’s covered by a layer of fat.
People who have fat covering their abs need to remove it. Now, there are two ways of removing the fat. First: intensive cardio. The cardio you do will burn the fat and define your abdominal muscles. Second: eat right. You will eat food that raises your metabolism, and doing so will burn fat even while you’re sitting.
 Burn Fats
Different foods have different thermogenic levels. Some foods with high thermogenic levels are:

• Broccoli
• Almonds
• Soy
• Cinnamon
• Cheddar
• Mushrooms
• Sweet potatoes
• Apples

You can also follow your own instinct and eat foods which raise your body temperature. Doing this on a regular basis will keep your metabolism soaring and burning fat even while you’re resting.
Some foods and beverages that will boost your metabolism and help you burn fat:

• Green tea – contains molecules called catechins, which have thermogenic properties and improve metabolism.
• Chilli peppers – a great source of capsaicin, which helps to ramp up your metabolism.
• Blueberries – help to inhibit the formation of new fat cells by altering lipid metabolism.
• Grapefruit – contains chemicals which reduce insulin levels, which in turn can cause increased metabolism.

Eat Protein to Burn Fat

Protein has the highest thermogenic levels of any macronutrient.

Here are some of the best sources of protein:

• Chicken
• Lamb
• Duck
• Turkey
• Beef

In the quest of burning fat and building abs, a lot of people stop eating fats and carbs. This is actually counterproductive to the goal of building abs. Our bodies need all the macronutrients (carbs, proteins and fats) to function properly.

Don’t Stress

If you’re someone who is easily stressed, then you’re under the risk of high cortisol levels. Cortisol is a hormone which leads to fat storage in the abdominal section which in turn covers your abs with a thick layer of fat.

Some foods that help in cortisol level maintenance:

• Milk helps you lose body fat and build muscle.
• Oats are rich in carbohydrates which boost serotonin levels in the brain and create a calming effect.
• Oranges contain high levels of vitamin C which can help to reduce levels of stress hormones in the blood.
• Walnuts are high in fibre, antioxidants and unsaturated fatty acids all of which can help to lower blood pressure and stress.
• Salmon is a great source of magnesium which helps to control cortisol levels.

 

 

 

Just Keep Goin`