Resistance Band Training for Abs, Lower & Upper body Strength – Unisex.

pop over to this website Resistance Band Training for Abs, Lower & Upper body Strength – Unisex. 

Targeting your core with bands – it’s another  topamax without prescription effective way that can help you develop a great 6 pack. Each exercise will get tougher and will target different areas of your core, and as you hold the band, different muscle groups of your upper body will be getting targeted as well. Remember, that resistance bands also go by weight but you will identify that by the color. They go by light, medium, heavy or super heavy . So be sure to pay attention to the colors and level as it will make a difference in your training. I would recommend  starting with a band that it’s not so light yet so heavy so you can get the form down and build your strength up as you perform the exercise.
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Exercise # 1: Rowboat – Targets: Back, Triceps, Biceps & Abdominals!

 

Breakdown:   
• Sit on floor with knees slightly bent, feet hip-width apart, and heels planted.
•  Loop center of tube around arches of feet, cross it once or twice in front of you, then grasp a handle in each hand, elbows bent 90 degrees and
tucked by sides, palms facing up.
• Keeping abs tight throughout, lean torso back about 45 degrees and slowly curl handles to shoulders. Make it harder: Hold for 3 seconds.
• Hinge forward at hips slightly as you extend both arms behind you, keeping elbows close to body, to complete one rep. (Exercise pros can hold here for another 3 seconds.)
•  Do 16 reps.
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Exercise # 2: Standing Crunch – Targets: Back, Arms, Abs & Quads

 

Breakdown: 
• Stand with feet hip-width apart on center of tube, cross it once or twice in front of you, then grasp a handle in each hand, arms by sides.
• Crouch down and walk hands forward until you are in full push-up position, arms extended with palms directly under shoulders, legs directly behind you so that you form a straight line from head to heels.(Hold handles lightly by thumbs so that palms can lie flat on floor.)• Keeping palms planted and abs tight throughout, press hips back toward heels, bending knees so that they hover just above floor.
• Straighten legs to return to full push-up position and complete rep.
• Do 16 reps.divider-line2Exercise # 3: Resistance Side Plank – Targets: Shoulders, Chest, Back, Abs & Obliques

 

Breakdown:
• 
Stand with feet hip-width apart on center of tube, cross it once or twice in front of you,then grasp a handle in each hand, arms by sides.
•  Crouch down and walk hands forward to get in full push-up position.
•  Shift body weight into left hand and rotate extended right arm to reach for ceiling while keeping shoulders down.
• Hold for 1 to 3 counts, then return to full push-up.
•  Do 16 reps, alternating arms.
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Exercise # 4:  Half Crunch Tease – Targets: Abs

 

Breakdown:
• Lie faceup on floor with right knee bent, foot flat, and left leg extended toward ceiling. Fold tube in half, then loop it around left arch and grasp ends together with both hands.
•  Roll torso off floor slowly to sit up; try to use abs, rather than pulling with arms, by drawing navel into spine.
• Hold for 1 to 3 counts, then engage abs to roll slowly back down to start.
• Do 8 reps. Switch legs; repeat.
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That’s the end of your of abdominals, upper and lower resistance band training. Be sure you take enough rest in between sets while doing this exercises. A minute max is recommended, you wan’t to have a mix of high intensity of abdominal training to break a nice sweat and keep the abdominal region contracted at all times – It will help you develop solid definition. If you have any questions regarding this work out or confused about the reps, sets depending your Fitness level. Be sure to leave me a comment down below and I will assist you.
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Best,
John Carter

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Nutrition – How To Balance Your Food Intake While Being Out.

How To Balance Your Food Intake While Being Out.

As Health and Fitness enthusiast we all have a big concern at times when being out and wanting to eat something “Healthy and Clean” rather than stopping at a fast food restaurant and eat burgers, fries, onion rings and more. While it’s ok to have a cheat meal once a week it’s not ok to have a cheat meal every single day of the week. Remember nutrition is the foundation of everything and what you eat will reflect as the saying goes “You are what you eat” I am a strong believer that we all need to monitor our nutrition and make the necessary changes to continue on that momentum of progress but of course not restricting ourselves from the foods and treats we like to a point that when we finally have them we will over eat and indulge.

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Fresh Corn Grill – Hollywood,CA!

Now that I have gotten that important factor out of the way, in Today’s blog I will be sharing with you how I manage my nutrition while being out and not wanting to eat fast food but something healthy and cleaner, geared towards Whole foods rather than fast food. Goal setting and knowing what you are training for is extremely important during this approach because when you remind yourself of your goals and what are you currently trying to achieve it will be a no brainer to go the healthy and clean route rather than the fast and cheap food.

How I Manage My Nutrition:

  • Upon waking up, the first thing I have is my breakfast. My breakfast may vary from a Protein shake to Egg whites & Oatmeal along with a Protein shake, it depends if I am training early in the morning or just focusing on cardio, this is when you evaluate your goals and manage your nutrition according to your training.
  • Mid day I would have a snack, wether it be fruits, almonds, or another protein shake – keeping my body fueled up it’s super important to me for energy source and not letting my body starve itself.
  • After my mid day snack, I wait roughly about 2-3 hours until I have another meal which is considered my “first lunch” and I focus on this meal to have all my major macronutrients such as Carbs, Fats and of course Protein. I do not measure my food or protein intake but I make sure the portion control is just where it needs to be.
  • Shortly after my first lunch and 2 hours after I would be heading to the gym to train weights or cardio (It depends what I did in the morning) – I would have a pre work out snack, fruits, yogurt or something light that has the key ingredients to give me the energy throughout my session.
  • After my work out i focus on having my post work out shake and a meal, again focusing that the meal has the macronutrients such as carbs, proteins and healthy fats (avocado), mainly because it’s lighter and it will not make me feel super full before bed time. (Remember, everyones body is different, so what I eat may work for you or it may not work for you). But this is a simple approach to my nutrition regimen.
  • Balancing all of this aspects above can be challenging or easy, it’s the way you prepare yourself, you have the choice to pack your meals and snacks or the choice to find a local healthy joint to eat and still be on track with your nutrition.

Portion Control Approach – Nutrition:

If you are confused about portion control and how to manage your nutrition without the need of measuring – you can follow the guidelines below that will give you an idea on how to make sure your portion control is correct.

portion-control-chart-with-calories1(1)Now, lets cover the most important aspect – How to balance your food intake while being out.

Managing your nutrition while being out takes serious will of wanting something bad enough and in this case for you, it’s achieving the body of your dreams. We know there is hundreds of temptations outside for us as we walk around town and find multiple cheat meal places, but remember that once you’re in this lifestyle, it’s all about choices and you have to make the  right choice to eat better and cleaner foods. I would recommend the following:

  • Find a local healthy restaurant near you or your work place that know it’s fresh and healthy.
  • Once you have find your place, take the menu home and scan through it.
  • If the place has a large option of meals, side orders and more, you can try a new dish weekly during your lunch time. (This is great because you won’t get tired of eating the same meal over and over).
  • If you would like to make a few changes to the meal, don’t be afraid to ask because 95% of the time the restaurant will meet your request and if theres a bit of an extra charge, go for it.
  • Keep in mind most healthy restaurants and those who are aware of portion control, their portion aren’t very big but yet it will be satisfying because you won’t feel super full and you will regain energy.

Now that you know how to balance things out and have this key factors in mind to balance your nutrition while being out – you won’t have a problem on feeling side tracked from your goal. Remember it’s a choice, it’s a lifestyle and it’s a journey, you are in control of creating the best you, so make the right choice and you will be on your way to achieving success and the physique of your dreams.

Best,
John Carter

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Nutrition & Fitness – The Basics.

Nutrition & Fitness – The Basics. 

We know nutrition plays a big roll within the Health and Fitness lifestyle and what we put into our body does matter in the long run – this doesn’t mean we gotta eat perfect every single 365 days of the year, but I do mean it that everything is about balance so you can enjoy the journey and stay focused through it without feeling trapped and restricted from the favorite foods you like to eat or treat yourself with on a night out with friends and family. How to manage your nutrition is the most important factor of a successful journey within the quest of achieving the body of your dreams. Many people tend to feel trapped and insecure of what they can and cannot eat and even concerned if they have a bite of something “not healthy” they think it’s going to stop them from their ultimate goal. It’s not true and you sure can enjoy a treat meal here and there and be perfectly fine to continue your journey. Now let’s begin sharing key information thats going to make your journey enjoyable and most of all, achievable!!

531068_509102975780907_460016789_nBasic nutrition fundamentals to keep in mind throughout your journey:

  • Know what you are working towards and evaluate your goal. Do not follow someone else’s nutrition plan, because chances are, their goal is different and 100% their approach to fitness is different than yours. Stick to a plan that will work for you and what you are training for.
  • Set yourself a day in which you can enjoy a cheat day also known as a treat meal – Where you can enjoy either a dessert or a pizza or a hamburger, the choice of yours. This will help you kill and control the craving of wanting those food “everyday”. It will also set you up to start the week strong and get back into your clean and healthy nutrition plan.
  • Be flexible, do not eat the same sources of protein everyday – it is what causes people to get “sick of the diet”, remember it’s not a diet – it’s a lifestyle change and you have to make the necessary changes to enjoy it so find protein sources you like and mix them up weekly.
  • Be realistic about your goal and don’t settle just for the easy way out of “kill the hunger pills” changing your nutrition is for the better and of course it will be hard – but after some time it will be the best your decision you have ever made – feeling new and cleaner on the inside.
  • Remember they are a variety of nutrition sources such as: Carbs (Simple & Complex), Protein, Fats and making sure you consume each of those sources in your meal are vital for progress and overall longevity of your journey.
  • Portion control – It’s important to not overflow the plate with food, eat in a way that you will be “full” yet satisfied without feeling like you’re going to explode. I have shown my meal as an example: 2 Cups of rice, a couple asparagus and about 12 Oz of Salmon, this is according to my goal and you will be able to determine yours depending your objective and overall approach.

Nutrition overall is the foundation of everything in terms of Health and Fitness. I highly advice that you make the necessary changes in your life to live better, feel better and perform better. As you implement the changes and have done it weeks after weeks, it will get easier and most of all you will be feeling better. Keep it interesting, be creative with your meals and most of all – stay focused throughout the journey.

Incase of any questions regarding nutrition – leave them down below & I will assist you in any way I can.

Train Hard & Smart.

Best,
John Carter

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