I never wear shorts but I’m slowly changing my mind because IDGAF lol. I had low self esteem and was always self conscious growing up because people would say I had thunder thighs but something I realized especially through social media is that people have all sorts of opinions and it doesn’t matter how cute you think you look or don’t look, not everyone is going to like it. And guess what muthaf*ckas, I have cellulite like nobodies biz! So I say don’t give a f*ck and do whatever the hell you want. Outfit: @gymshark Dreamy highwaisted Shorts Extra Small @nikkiblackketter season 2 bandeau extra small @gymsharkwomen @thefamilyjewelryvault name plate necklace @bombshellbeads bracelets : : : #wcw #fit #inspire #fitgirl #fitness #fitspo #fitmom #beautiful #bodybuilding #bodygoals #weightloss #gains #fitfam #woman #love #workout #wednesday #melanin #abs #goals #dedication #fitspiration #motivation
Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.
Let’s take push-ups for example. The maximum number of push-ups you can do in a training session will increase quickly from, say, 20 to 30, 30 to 50, 50 to 100 in a matter of weeks. What will you do next to achieve progressive overload? You can’t increase your reps of push-ups forever. Who wants to do 300, 400, or 500 pushups in a single training session? That would take too much time. Luckily, you don’t have to do that. Once you hit a reasonably high number of reps, you will stop adding reps and start shortening the time it takes to complete those reps.
Bodyweight training builds an excellent muscular foundation. After I built my six pack abs with bodyweight training, I wanted to build more muscle so I started lifting weights. 4 months after I started weightlifting, I was deadlifting 460 pounds, bench pressing 275 pounds, squatting 365 pounds and military pressing 175 pounds. I owe this incredibly fast progress to the foundation I built with bodyweight training. (If you don’t believe me, read Arnold Schwarzenegger’s biography that documents his bodybuilding career (which I reviewed here) and you’ll see that he also recommends newbies to start building muscle with bodyweight training.)
First off, it's easy to sit back while doing this move, letting your hip flexors do much of the work. Second, if you keep a flat back, it limits the degree to which you can hit the upper abdominals—your back has to round! And finally, your hands should stay in the same relative position next to your head for the duration of the set. Letting them drift away on the eccentric and then pulling them back again beside your head brings a lot of shoulder and upper body into the move.
World-renowned spine specialist Stuart McGill recently referred to the Swiss-Ball Stir-the-Pot as the best core exercise you can do. Try it once, and you’ll start to see why: It’s hard. Make that really hard. That’s because it combines two elements that leave your abs screaming: instability and dynamic movement. This combo allows you to work your rectus abdominis (a.k.a. six-pack muscles), obliques, and all of the muscles that help stabilize your spine from just about every direction. The upshot: an ab workout like you’ve never done.
If it was possible for the experienced bodybuilders to build muscle without gaining fat or, better, build muscle and lose fat at the same time then they would do it in a heartbeat. Who wants to go through the ordeal of bulking and cutting when it’s possible to build muscle and burn fat at the same time? The answer is hidden in the muscle growth rate. Muscle growth follows a logarithmic pattern (rather than a linear pattern), which means that muscular gains come quickly in the beginning but they decrease over time.
Do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.
Lie on your back and bend your knees, placing a Swiss ball across your hips. With your hands on top of the ball and your body crunched forward as demonstrated, push your arms down as hard as possible for six seconds. The harder you push, the more the ball will resist you, giving your abs an intense stimulus. Exhale, relax for a few seconds, and then repeat.
Supplementation — It’s hard to get all your macros from food, especially while staying in a caloric deficit. More food means more calories, buying more ingredients, more cooking and lot many issues that you don’t really want to deal with on a daily basis. Supplements are called so because they are meant to supplement your nutrition and lifestyle, not act as a substitute. It’s imperative to find a fine line between the two for yourself and use them judiciously. I use the following supplements and have linked them to the exact brand, product and place I purchased them from. I am not paid to promote anything I’ve mentioned here. My sole motive is to tell you what I used and how it could possibly help you too.
A. Well it doesn’t have to be. I obviously can’t match the stuff fitness professionals, models and actors do. I try to do the most I can in aspects I can control and so should everyone. Don’t stress over things out of your control. Accept them, embrace them, leverage them and become the strongest version of yourself you can. What’s the worst that can happen? It’ll take a little longer? Meh. In the end, it will all be worth it.
Despite the fact that sit-ups been widely rebuked—everyone from Harvard Medical School to the U.S. Army advises against performing them—you shouldn’t discount the classic move just yet. The sit-up’s “primary function is to work your rectus abdominis, which are those six-pack muscles that most people want,” says Katie Barrett, lead instructor at B/SPOKE Cycling Studio in Boston and a certified personal trainer. “But doing that full sit-up is also going to work your hip flexors and other stabilizing core muscles.” The key is making sure you’re doing them correctly. (And here’s how to do just that).
In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.
As the kettlebell shifts from hand to hand in front of your body, your core has to stabilize to fight against the movement of your arms, and your biceps, shoulders, and back muscles need to work together to control the pace at which you are catching and releasing the kettlebell. Your lower-body will get a workout, too. You can perform this abs exercise with a bent waist to hammer your hamstrings and glutes or try it in a squat position to target your quadriceps. No matter which way you try it, you'll see bigger strength gains and a smaller waistline in less time.
Most core exercises hit a certain part of your core: your rectus, your obliques, and so on. But the high-cable split stability chop is the one exercise that hit your entire midsection. Yes, it’s not as strenuous on each individual fiber as some other moves. But it will hit more spots than anything else, which is why it’s a great exercise to slate in to your routine. Here’s exactly how to pull it off.
Start lying faceup on the mat. Lift head, shoulder blades, and feet off floor as you extend arms straight out. Neck should be relaxed, not strained. This is your hollow hold. Next, engage abs to lift chest towards legs as you bend knees so that body forms a V shape and shins are parallel to floor. Slowly lower back down to a hollow hold position and repeat.
“You will not make more muscle by trying this route,” says McComsey. When you do cardio you’re burning calories, but you’re not stimulating your muscles to grow as you would with weight training. “The more muscle you have, the more calories and fat you’ll be burning,” he says. McComsey recommends hitting the weight room three or four days per week, with one of those days being a circuit with a variety of exercises. If you need to do cardio, try one day of 20-minutes of fast-slow intervals.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
A. Unfortunately, most people don’t have the right notion of what a natural six pack or a lean body looks like. We’re so constantly fed images from magazine covers and movie posters, it’s hard to lose sight. These people use various editing techniques, strategic lighting and poses to get the best shots and convince us that that is what muscular men look like which is not true. Many popular Hollywood/Bollywood actors resort to consuming anabolic steroids and drugs which is the reason they look absolutely shredded for a particular film. The on-screen muscle you see on them is easy 10+ years of hard earned gains for natural individuals. Try comparing an actor’s in-film photos to photos taken a year or two afterwards. You’ll know what I’m talking about. If you want to look big/buff naturally, you need to put on some fat, potentially losing your abs and muscle definition in the process. As for the ‘skinny’ issue, the problem is so many people are overweight these days that that’s become the new ‘normal’ so when they see someone with a healthy, lean body composition they think it’s skinny. This issue should go away over time when one builds more lean muscle.
A. I’ll be honest, building muscle as a vegetarian is hard. There are nearly no clean sources of protein in a vegetarian diet. Soya Chunks come close but I’d recommend you stay away from a lot of soya if you’re a male due to it’s high oestrogen content. You can try incorporating more Beans (especially Rajma), Chickpeas, Hummus, Lentils (Dal), Sprouts, Tofu, Milk, Cottage Cheese (Paneer) and Cheese into your daily foods. Unfortunately, all of these foods either have higher carb content or higher fat content as compared to their protein content. Stick to the low fat or ‘made from cow milk’ variants.