Fitness Goals

Before committing to a fitness program you need to have a clear understanding of what your fitness goals are and what you want to achieve physically.

Are you trying to lose weight? Yes

Commit to cardio and i don't mean jog for 20 minutes a day. Do challenging cardio. Take the 'go hard or go home approach'. Things like:

• Treadmill - Sprints!!!. 30 seconds on 10 seconds off. 
• Stairmaster - Sprints!!! 20 seconds on 10 seconds off 
• Tabata/Hiit classes
• Spin class

Once you achieve your ideal weight you can then start building muscle. Now, some people want to just stay lean and some like muscle. This is all up to you and your personal fitness goals!!! There's no one in this world to tell you what looks better on you. You get to decided what you want to work on and just go for it.

Personally, I want to have lean muscle. I'm working on achieving a toned body. What does that mean? It means that I am not looking to loose any more weight. My goal is to build simple overall body muscle. I make sure to incorporate both, cardio and weight training. This way, I am sending my mind and body signals that I am working on building clean, lean muscle.

So, if  you are looking to build, tone, and define your body, you need to incorporate weight training! Start lifting, start challenging yourself in order to achieve your body goals without esthetic procedures. The most important thing when wanting to have a totally toned body is to work hard and smart.Taking your time while doing weight training is key. By doing movements slowly, you will target the muscles you are aiming to train. You are sending a message to your brain that, I am doing this movement so that I can define this specific area.

Here are some basic moves that target the lower body by using weights. IG video (9/15/17)
Take your time when performing theses steps. They are simple but very effective.

1. Wide-Stance Barbell Squat- 60 lb - x20
Works: Quadriceps (front of legs), Calves, Glutes (butt), Hamstrings (back of legs), Lower Back

2.Barbell deadlifts step on plates (to make sure all the weight goes to the heals) - 60 lb - x20
Works: Hamstrings (the back of the legs), Arms

3. Barbell glute bridge - 60 lb - x20
Works: Glutes (butt), Hamstrings (back of legs) 

Repeat these steps 2 more times. No break between sets.

Now, you might say, seems like you are doing the same exercises but different positions and the answer is yes, this is true, but all of theses 'different positions' are targeting different parts of the main muscle. Each main muscle has other layers to it and different positions challenge different angles and layers.

Let me know of any questions you may have.

Live well. Be well.

Marsida