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Health & Fitness

Want To Own A Fit Greek Goddess Body?



If you are clueless at the gym and yet hungry for plain, good ‘ol professional advice to help you on the road to that sculpted physique of a Greek god, fret not! All you have to do is to have a solid commitment, use the knowledge gleaned from this article and you will attain the body you want pronto. But remember to warm up and cool down, as well as stretching before and after each session; Or even better, after each set for better muscle recovery and prevention of injuries.

Use Free Weights instead of Machines More Often
Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations, and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

Compound Exercises Instead Of Isolation Exercises
Use as many compound exercises as possible to your workouts. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, that means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean greater muscle gain.

Some excellent compound exercises are the Squat, Deadlift, Chin-ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.

Train with Intensity
You must train intensively like a mad man for your muscle to grow. Try to do more reps or add more weight than the previous session or your muscles will think, “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.”

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work for the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work when we come to the cutting phase, to lose fats and gain rippling definition.

Correct Technique And Form
Everywhere, every day, you will see people using wrong form and technique when training with weights. This not only compromises your growth, it will also make you susceptible to injuries.

The wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with a strict focus on the muscle you intend to build for that particular exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press. Lower the weights slowly, taking about 3 seconds instead of letting gravity pull the weight down. You must fight gravity to stimulate the muscles if not, half of your effort is going to waste. Another common mistake is when people arch their back when they are doing their bench presses. By arching your back, you are using your spine to press the weight up. Your back must be pressed against the bench at all times for the exercise to be effectively working on your chest! However, you MUST arch your back when doing squats and deadlift.

With some exceptions, as a general rule, if you can lift a weight in good form for more than 10 reps, it is too light. Conversely, if you can’t lift it more than 5 times in good form, it is too heavy.

To Grow Fast and Huge, You Must Perform Lower Body Exercises!
This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny legs in your pants! Most people do not train their legs because squats, dead lifts, and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated.

EAT and EAT Correctly
Losing weight and building muscles cannot happen at the same time although there are methods to do so and will be too technical to describe here. To lose weight, you must have a caloric deficit. To build muscles, you must have more calories, period! So do not be afraid to eat. Have plenty of protein, moderate complex carbs and some good oil like Omega, olive, flaxseed, fish etc., especially immediately after a workout. That is when your body is most nutrient hungry and will absorb whatever you eat very quickly. The longer you delay eating after a workout, the less effective it will be. Even better, take quick absorption protein shakes and high glycemic carbs during this time. The carbs will induce insulin production almost immediately and shuttle the protein to your muscle cells very quickly.

Eat about 2 gm of protein for each kg of your bodyweight or 1 gm per pound of your body weight. Spread your meals evenly throughout the day about 3 hours apart. It is advisable that you have supplementation of Creatine, Protein, Multivitamins and L-Glutamine.

Yes, you will probably gain weight, but a lot of it will be muscle weight because muscles are heavier than fats. You may also gain some fats because of the extra calories consumed. Don’t worry, it is a happy problem because the more muscles you have, the easier the fats are to shed when you come to the cutting up phase to get those rippling definitions.

Easy isn’t it? Now that you know the facts, the rest is up to your determination.

Food & Nutrition

The Importances of Great Supplements



Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health.

Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements.

Also check out: Jade Atkinson’s Lower Body Plyos

Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage.

Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found.

Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location.

Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise.

Get more information on WrkEthicSupps:


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Workout Wednesday

Jade Atkinson’s Lower Body Plyos



Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to tone your lower body exercises this session.

Get Jade’s Last Article: Jade Atkinson’s Full Body & Core Workout

Plyometrics involve power jumping, repetitive bounding, and quick force production. They are a fast movement that happens over a short period of time.

Plyos help facilitates weight loss and is good for people who are looking to improve their muscular power, speed, strength, and endurance. They require a lot of energy, as they are high-intense. They help tighten, tone and define. Most importantly Plyos combine strength training and cardio exercises allowing you to burn more calories and improve muscle tone and definition.

Perform all 4 exercises without breaks.
Rest for 60 seconds.
Perform 4 Rounds

1 Circuit 1

Jump Squats x 15
Plyo Jump Lunges x 12/leg
Tuck Jumps x12
Plyo Step Ups x15/leg
Plyo Up and Overs x15/leg

2 Circuit 2

Box Jumps x15
Reverse Lunge with Knee Drive x12/leg
Long Jumps x10
Kneeing Jump Squat x10

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Health & Fitness

How To Create Your Own No-Guilt Travel Workout

I like looking at training problems from angles most people don’t think of



I like looking at training problems from angles most people don’t think of – until they come up, of course. Take your typical travel workout, for example. The usual articles focus on killer bodyweight workouts in idyllic settings. But how often do you have a perfect gym while you travel? How often are you actually motivated to do any exercise? And how often do any of those travel workouts resemble what you do at home? Hardly ever, in my experience. I find that there are two main roadblocks to travel workouts: equipment and motivation. Let’s talk about jumping over these hurdles, and then I’ll tell you how to create your own perfect travel workout.

Mastering Motivation
Most travel workouts feed fears that if you don’t train while you’re away, you’ll lose all your. But I prefer to look at it from a more positive spin: If I work out while I travel, it will be much easier to bounce back when I get home. I found this out firsthand when I took two back-to-back trips over the holidays.

Training to Bounce Back
Normally, if I’m traveling for a week or less, I couldn’t care less about missing lifting sessions. I see it as a chance to let my body recover because I rarely miss a session at home. But two weeks is a long time to do nothing. Once you get into the 2-3 week range, it could take several weeks to bounce back. When you come back to lifting after a layoff, you have to back up a few steps. If you don’t lower the weight and decrease the volume upon returning, it’s very easy to find yourself with a pulled muscle or worse. This has happened to me on a number of occasions (see my tips for avoiding this below). I’ll add that sometimes you have to force yourself to train when you travel. You do it even though it feels like shit at first, and then it’s easier once you get started. Put on your clothes and shoes, pull out your resistance band or whatever meager equipment you have, and just do it. (Never was there a more apt marketing slogan.)

Equalizing Equipment
Recently, I stayed at a hotel in Puerto Vallarta, Mexico, that had a full gym and even a personal trainer. I was in pure nirvana.

But this isn’t going to happen every time you travel. In fact, it varies wildly from hotel to hotel.

The solution is to make equipment a secondary concern. Instead of focusing on what equipment you might have (it’s often unknown), focus on your goals. Do you want to maintain your strength or cardiovascular endurance? Make it easier to return to the gym when you get back? Stay regular? (A valid goal if there ever was one.) Once you know your exact goal, you’ve got everything you need.

Creating A Successful Travel Workout
Traveling isn’t the best time to start a whole new style of training. Improvise on what you normally do with quick workouts that deliver a nice burn. It also helps enormously to plan what you’ll do ahead of time. Write it down or put it in your phone before you leave (you’ll thank me). Just remember your goals.

Full Body Works Best
A full-body workout is perfect for traveling because you get a lot of bang for your buck. A 30-60 minute workout that trains your whole body might even feel more challenging to you than your usual training split. During the two weeks, I was Texas and Mexico, I did three full-body workouts. I was pleased with this and felt it helped me come back strong when I got home. (I didn’t train at all the first week and it didn’t affect my strength.)

I normally do upper/lower body workouts, so I enjoyed the noticeable challenge of full-body workouts. I ended up doing more volume than I’d do at home because I trained each muscle three times instead of twice.

How to Create Your Own Full-body Travel Workout
here are certain things that will give you more bang for your buck in a travel workout. You may not think of it once you get there, so plan ahead.

  • Supersets. Doing two exercises back-to-back lets you save time, burn more calories, and get stronger. To increase the calorie burn, rest as little as possible between exercises.
    • Hamstrings/glutes and quads (hamstring curl and reverse lunge)
    • Chest and back (chest press and bent-over row)
    • Anterior and posterior shoulders (overhead press and rear delt raise)
    • Chest and shoulders (push-ups and lateral raise)
    • Calves and abs (standing calf raise and plank)
    • Biceps and triceps (cross-body curl and overhead extension)

You can do any of these exercises with either a band or dumbbells. Or if you don’t have any equipment, do push-ups, pull-ups, planks, and bodyweight lunges, squats, and hip thrusts.

  • Low-risk exercises. You don’t want to strain your low back or pull a groin muscle on vacation. Risky exercises for your low back include deadlifts, good mornings, and even barbell squats. Bent-over rows can tweak your back too. If it feels iffy, don’t do it. If you feel strong and like your normal self, go for it. You might want to avoid upright rows, too, or any other shoulder exercise that might get wonky. Keep your form pristine and don’t rush.
  • Back-healthy exercises. Do face pulls, cobras, scapular retraction, and any other exercise to strengthen your upper back. Bunching up in planes and over pina coladas can tighten you up good.
  • Core activation exercises. Get more bang for your buck by doing exercises that engage your core big time. Unilateral, full-body, or standing exercises will do the trick. Think squat to presses, lunges, single-leg planks, or military presses.
  • Unilateral exercises. It’s always smart to do exercises one leg or arm at a time to improve your balance and stability. But unilateral exercises are especially useful if you don’t have access to heavier dumbbells. Do lunges, Bulgarian split squats, and single-arm presses and rows. 

Don’t forget to warm up thoroughly, either on a cardio machine or with dynamic warm-up exercises.

Two Ready-Made Workouts
Here are two workouts I created that can work while traveling:

I bet you hadn’t thought of some of these tips, had you? Now go enjoy yourself and come home feeling strong.

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