How To Balance Life And Fitness

“I don’t have time to get in shape” is by far the most common excuse for people not achieving their fitness goals. Fair enough…..or is it?

We all have 24 hours in a day, but what you do with those 24 hours is what keeps time from being a limiting factor. Fitness is not about revolving your life around the gym, but rather about incorporating exercise into your life in order to have a better quality of life. In this article I cover ways to incorporate fitness and health into your life without sacrificing your social life or enjoyment in life….

 

READ THE FULL ARTICLE HERE

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A Case For Unilateral Exercises

A Case For Unilateral Exercises
Some of you may be wondering  “if the big 3 are the kings of all exercises, why the hell do we need unilateral (single limb) exercises in our work out routines?!” For those of you who only train heavy, doing unilateral exercises can greatly benefit your progress. Doing unilateral (single limb) exercises such as lunges, dumbbell presses, and dumbbell rows can help you develop symmetry, improve your core strength and your stability, improve range of motion, and much more! In this article I explain reasons why everyone should consider incorporating unilateral exercises into their training.

READ THE FULL ARTICLE HERE

 

 

Build More Muscle In Less Time

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Building More Muscle In Less Time

Sounds too good to be true, right? That you can build even more muscle in less time. Well, believe it or not you actually can! It’s not from a super food, magic pill, new training secret, or fancy equipment. No, it is from training methods/tools that have been around for decades! These training methods have been around for so long that we seem to have forgotten how effective they really are. Wanting to build more muscle while being in the gym less? Give these training methods a try and enjoy having more spare time!

Dropsets

Ever performed or heard of dropsets? If you are looking to take your work outs to an entirely different level then look no further! Dropsets, in general, are multiple sets performed nonstop (creating one massive set) by dropping the weight after you hit failure (or complete the number of repetitions planned). Dropsets are used to increased the amount of muscle damage in a short amount of time and stretch the fascia as much as possible, filling the muscles with ample amounts of blood. Disclaimer: This is not for the faint of heart. Going to failure with multiple sets in a combined massive set will be EXTREMELY UNCOMFORTABLE, but will be well worth the results!

Rest-Pause

Ever completed less repetitions than you aimed for, then came back right after to finish the remaining repetitions? You are actually performing a sort of rest-pause training. Rest-pause training involves going to failure (or performing the target repetition count) and resting 0-30 seconds before performing the next set with the same weight. This is utilized in order to get more volume in with the same weight in less time, while providing some sort of rest, which allows your body to slightly recover and perform more repetitions than if you tried one all out set to failure.

Superset

The most common training tool used today is the superset. Supersets are performed by performing two exercises back-to-back with no rest, or as little rest as possible. Supersets are used to either get more work done in less time, work on antagonist muscle groups (in order to stretch one while the other contracts), or to pre/post- fatigue a given muscle that is slacking in development.

Decrease Rest Time

This seems like a no-brainer, but I feel the need to remind everyone. I see countless people searching for the next best thing, but guess what?! Decreasing rest time increases muscle damage, muscle fatigue, and helps you get more work done in less time. I typically use anywhere from 15 seconds to 60 seconds rest for all of my exercises. If your goal is hypertrophy (building muscle mass), then put down the phone, stop chatting about your plans after the gym, and start your next set!

Closing

You do not need fancy equipment, diets, or pills to build more muscle in less time. Sometimes you just need to try different training tools in order to see what works best for you and what you enjoy more. Give one, some, or all of these training tools a place in your training routine and watch your progress soar while your time in the gym decrease!

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My New Blog And Website! (Self Improved Fitness)

 

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Hello everyone! I am letting you all know that this will be my last blog post on this specific blog. I am moving my content to my website selfimprovedfitness.com. My website is focused on online coaching, self improvement and fitness articles/videos, and supplements.

If you know anyone that would like to see more fitness and self improvement content please share this post 🙂

One last time on here…..you all have a great day, take care….most importantly….God bless!

 

Online Personal Training (Online Coaching) and Work Out Plan Updates

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Online Coaching

Why Online Coaching?

  • Guidance is essential for consistent progress, motivation, and updated information. With online coaching you get all of the benefits of personal training EXCEPT MUCH MORE AFFORDABLE.


Duration: 1 Month
Price: $20/week, $75/month, or $125/2 months
Includes:

  • Full Work Out Routine Catered Towards Your Needs
  • Weekly Feedback (via email)
  • 24/7 Diet Advice Within NSCA-CPT Expertise (via email)
  • Weekly Form Analysis

How to start?

  • Contact me for a free consultation.
  • After the consultation, download the forms below, sign, scan, and email back to Ahmedjabaifitness@gmail.com.
  • Payments will be made through Pay-Pal and will be at the beginning of every month.
  • After forms are filled and payment is made, we can start at your earliest convenience.
  • Note: Forms are only available at MY OFFICIAL WEBSITE

Work Out Routines

Why Work Out Routines?
  •  Some people do not need a coach. They may just need a work out routine from a credible and trustworthy coach to follow in order to make consistent progress.

Duration: 1 Month
Price: $20

Includes:

  • Word Document With Customized Work Out Routine

How Do You Get Started?

  • Contact Me For A FREE CONSULTATION
  • Make Payment (via Pay-Pal)
  • You Will Be Emailed Your Routine Within Hours Of Payment

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If you like the content don’t forget to LIKE, SHARE, and FOLLOW.
Wherever you are…thank you for your time, have a great day everyone, and God bless!

Online Coaching, Workout Plans, Content Writing, And (coming soon) Life Coaching:

My Official Website

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Photography:

SarahFayePhotography

Why Most Diets And Work Out Plans Are GARBAGE!!!

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There are some really good coaches out there, but “some” doesn’t compare to the majority. With fitness and looking good becoming more of a priority (or even just trying to not be obese) the fitness industry is completely saturated with online coaches and different programs. You could Google workout plans and find hundreds, if not thousands of different routines. Does that means they’re all good because they made it to the internet? No! That just means someone posted them on their site or forum. Today we have so many coaches and routines that it can get overwhelming for potential clients to decide. One may have more credibility through experience, while the other has actually attained a degree in the field. One can have decent results and accomplishments, while the other has none but claims to have accomplished a lot without proof. With seeing the extent some fitness models, coaches, and nutritionists will go, I can see how hard it is for potential clients to get confused and shy away from the idea all together. Hiring an online coach doesn’t have to be overwhelming, but there are a few things you should consider:

1) COOKIE CUTTER PLANS: A big problem with most online coaches (or coaches in general) are cookie cutter routines. What is that? That’s a “one size fits all” routine that they give to everyone regardless of unique needs, age, focus, etc. Immense numbers of coaches get exposed for sending cookie cutter routines to clients all the time.

SOLUTION: Make friends with some of the other clients by the same coach or do your research on him/her. Knowing what the other clients are doing helps you compare and see if the coach is really designing programs for YOU or NOT.

2) CREDIBILITY: Many coaches recently have perfected the art of SCAMMING. They know if a coach has a more accomplishing background, the client feels he/she too can accomplish that much under the wing of that coach. Unfortunately, many coaches have started either exaggerating their story or making up one. Some top fitness models have gotten exposed for claiming to have power lifting world records, black belts, charity, marathons, attaining looks naturally, etc. There really is no limit to the madness. Most “fitness gurus” have never been truly in the field of fitness.

SOLUTION:  Do a background check and find proof. No proof, no accomplishment. Most individuals would gladly have some sort of post or news in the paper about achieving something “so amazing”. He broke a world record? Have him (or look yourself) find it on a trustworthy site. Sources such as a friend agreeing doesn’t count.

3) NOT OPTIMAL: Regardless of if it’s workout or diet, always check to see if your coach is wanting to help you with an optimal plan. What do I mean? I mean your coach should be finding the best possible route for you to get LONG TERM RESULTS and have SOMEWHERE TO GO NEXT. It’s easy to get caught up on quick results, which is why many individuals don’t mind these coaches that prescribe crash diets. The low calories as a challenge and the coach as motivation makes up for the starvation, right? Coaches and program writers all over the world know that most clients want immediate results. So what do they do? They give them exactly what they want. Give the customer what they want and they’ll buy, right? The problem is not getting the results, but what happens to your body and what happens next. During a crash diet (basically starving for weightloss) you do plenty of harm to your body as well as give yourself no hope for progression. What do I mean? After the coach tells you to only eat 1000 calories, then what? Once your body finds homeostasis (balance to where your body stops changing and your weight loss stops) you have to drop more calories or do more work to further your progress. That means either working out more (expending more calories) or eating less (taking in less calories. After eating less than 1000 calories (let alone less than 1800) and working out almost everyday like a lot of these coaches prescribe. You will either end up in the hospital, gain your weight back after eating “normally”, have long term effects, get injured, lose ample amount of muscle, or even death (sounds extreme, but starvation combined with too much working out can be quite dangerous).

SOLUTION: Find a coach that tries to find your maintenance calories. See if he/she is making small adjustments along the way rather than big chunks at once. Aim for roughly one pound a week for weight loss/gain. LISTEN TO YOUR BODY. If you feel like you’re being starved or you can’t even function during the day then it’s a good signed of exaggerated dieting or training. Of course being hungry is a part of dieting, don’t get that mixed up (Everyone complains about hunger on a diet, well hunger is a side effect of not eating enough calories). Your coach should be working with you, not just prescribing extreme changes to your lifestyle.

Hopefully you now see what to look out for when looking for a diet plan, coach, or workout routine. In a heavily saturated industry, it gets overwhelming to find the right help. In order to get the help you need and deserve, you must first eliminate all the bulls*** and get to those who can really help you. We’re not here to sell plans, we are here to sell results and A BETTER QUALITY OF LIFE!
If you like the content don’t forget to LIKE, SHARE, and FOLLOW.
Wherever you are…thank you for your time, have a great day everyone, and God bless!

_________________________________________________________________

Online Coaching, Workout Plans, Content Writing, And (coming soon) Life Coaching:

My Official Website

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Photography:

SarahFayePhotography