Vary Your Reps With These Methods

While barbell back squats are generally synonymous with booty gains, changing your rep range or style will help increase your training volume and can be a fun way to mix things up, Halse says. AMRAP sets (as many reps as possible) are a popular way to add volume and variety. This involves performing as many […]

The Glutes and the Importance of Hip Extension

In case you’ve been living under a rock for the past decade, there is a lot of interest in the glutes among cyclists. Nooo, not just pervy dudes, but… The Glutes and the Importance of Hip Extension

Do These 3 Moves to Increase Glute Gains

Your glutes are the largest muscle in your body (your gluteus maximus, specifically), so you’ll need to incorporate different exercises to activate each part of this muscle group (the gluteus medius and minimus are the other two muscles that make up your glutes). Halse recommends you complement your squats with these three moves: 1. Hip Thrust Here’s […]

Add Weight to Your Squats

Once you can comfortably perform 3 sets of 20 body-weight squats, it’s time to progress to the next level by upping the resistance. Adding weight to your squats not only helps your glutes develop but it’ll take some of the boredom out of a repetitive body-weight squat routine. The barbell back squat is one option. […]

Body-Weight Squats Work — Only to a Point

Noticing a booty-building plateau (one of the worst kinds!) even though you’ve been adding more body-weight squats to your workout routine? It’s actually a pretty common problem, and if you’ve mastered the body-weight squat, it’s probably time to change things up. No trainer will deny that squats are among the top exercises for building functional […]

Body-Weight Squats Won’t Build You the Butt of Your Dreams — These Moves and Methods Will, Though!

Fitness influencers across Instagram seem to promote body weight squats as the exercise for glute growth. And while they’re a necessary first step to developing proper form and fundamental strength, they probably won’t be the only magic key to achieving the well-rounded butt of your dreams. Glute gains are a science and require a strategic […]

3-Week Back and Bicep Routine

The back muscles are the connection of all our limbs, the stronger they are, the greater the strength potential for the rest of the muscles. Remember… 3-Week Back and Bicep Routine

Exercising Not to Lose Weight

A while back I was exercising a lot because I wanted to get back in shape, feel “skinny” again and feel healthy in my body. But my motivation was … Exercising Not to Lose Weight I absolutely love this post!!! It’s a post that inspires and motivates!!! Make it a great day!!! Philip “FitGuy46”

Resistance Training Techniques: Set Up, Execution, Safety Guidelines and Cues.

Whether you are new to resistance training or need to brush up on techniques, it’s always a good idea to review set up, execution, safety guidelines … Resistance Training Techniques: Set Up, Execution, Safety Guidelines and Cues.

Plyometrics for explosive power and more

Are you interested in increasing the intensity of your bodyweight exercise routine?  How about developing explosive power and improve overall … Plyometrics for explosive power and more

How to Incorporate Progressive Overload Into Your Workouts

Unless you’re a certified trainer, the very best way to incorporate progressive overload training is to work with an expert who can write you a program that takes your goals, schedule and current fitness level and lifts in mind. But if that’s out of your price range or you’re do it yourself-er, the best way […]

Why You Need Progressive Overload

If you’re on the hunt for a way to maximize the effectiveness and efficiency of your workouts, all experts agree: Progressive overload is it. Progressive overloading involves intentionally planning your workouts so that every single session maximizes its strength-building potential. Typically, that means manipulating the weight, rep scheme, tempo or intensity of a movement. Could […]

What Does Progressive Overload Mean?

The key to gaining strength and building muscle, “the progressive overload principle says that in order for our muscles to change and get stronger, we need to work them harder.” That probably makes sense to you intuitively, but to understand physiologically why and how this works, you need to understand how muscle growth happens. During […]

The One Method Guaranteed to Help You Get Stronger

No shade to the mood-boosting benefits of strength-training. But if you’re slinging around weight and not getting any stronger, at best it’s a bummer, and at worst it’s interfering with said happy-making perks. If this sounds familiar, it’s probably because your strength plan lacks something called progressive overload. Never heard of it? I have a cheat […]

Side Effects of Doing Squats

The pros and cons of squats are numerous: squats strengthen the buttocks, hips and thighs, yet they may injure the lower back or other parts of the body when performed improperly. Learn how to do a proper squat, as well as the advantages and risks involved. The Proper Squat According to Harvard Medical School, there’s […]

FitGuy46 Personal Training

Follow me on my 45 day shred. I will be posting parts of my workout daily. Comment below and let me know what you think. Ready to take that first step? Contact me or click on my link http://www.fitguy46personaltraining.com for your free consultation. Make it a great day!!! Philip “FitGuy46”

Certified Personal Trainer

Follow me on my 45 Day Shred. The next 45 days I will be posting videos with some of my workouts. It’s my way of getting my name out there. I figure if I can be seen in action, it will help me get clients. Right now my main focus is helping people lose weight […]

How Much Cardio Should You Do?

The amount of cardio you do will depend on a variety of factors including your overall goals, current health status and how much time you have to devote to exercise. As a baseline, the Physical Activity Guidelines for Americans state adults should do at least 150 minutes to 300 minutes of moderate-intensity (30 to 60 […]

What Is Cardiovascular Exercise?

Whether it’s incorporated into a weight-lifting session as short bursts between exercises or as a stand-alone workout on the treadmill, elliptical or stair climber, cardiovascular exercise is defined as any physical activity that raises your heart rate and improves the function of your heart, lungs and circulatory system. To be an effective cardio session, your chosen activity needs […]

Cardio Can Do Amazing Things For Your Brain and Body

Want a way to burn calories, boost your mood, reduce your risk of heart disease, get a better night’s sleep and keep your brain running on top speed as you age? Then lace up your shoes and get moving, because cardiovascular exercise is the key to improving both your physical and mental health. Need help […]

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Hiking or Sagging the Hips About 45 seconds into a minute-long plank, you may be tempted to hike the hips to the ceiling or sag them toward the ground to give your abs a break. You may even be doing it without realizing it! “Hiking the hips up to the ceiling is going to take […]

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Looking Up Looking up at a mirror or clock during your plank may help you check your form or stay on track, but it can also wreak havoc on your form, Whitney says. The key to a plank lies in keeping your entire body in a straight line from head to hips to heels. Glancing […]

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Looking Up Looking up at a mirror or clock during your plank may help you check your form or stay on track, but it can also wreak havoc on your form, Whitney says. The key to a plank lies in keeping your entire body in a straight line from head to hips to heels. Glancing […]

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

Looking Up Looking up at a mirror or clock during your plank may help you check your form or stay on track, but it can also wreak havoc on your form, Whitney says. The key to a plank lies in keeping your entire body in a straight line from head to hips to heels. Glancing […]

Plank Mistakes That Make the Move Ineffective (and Potentially Painful)

You’re Arching Your Back One of the most common plank mistakes is arching the lower back, says April Whitney, CSCS. As your core starts to fatigue, it’s common to let your midsection sag toward the ground, causing your back to fall out of alignment. Although this error doesn’t always cause immediate injury, this mistake causes stress […]

How to Do a Forearm Plank

https://m.youtube.com/watch?v=wCBOqf-HrTI Lie face down on the floor, with your forearms on the ground, elbows directly beneath the shoulders. Extend your legs straight behind you, toes tucked. With your core braced, press into your toes and forearms and raise your body up off the ground. Keep your back flat and body in a straight line from […]

A 20-Minute Resistance Band Workout for a Tighter Core

There’s a good chance you’ve incorporated resistance bands into your at-home lower-body workouts. But these portable bands aren’t just for building bigger booties and gorgeous gams — they’re just as beneficial for boosting your ab burn too. Adding a resistance band to your ab routine can really help you slow down to focus on the […]

Why Walk? Because Cardio Doesn’t Have to Be Complicated

Getting fit, improving your mental and physical health and perhaps even losing weight can be as simple as putting one foot in front of the other. Walking is a free and convenient way to get and stay active, whether you want to start exercising or you need a low-impact cross-training or active recovery workout. From making a 20-minute walk […]

Motivating Yourself To Get Moving

Step 3: Run an Experiment If you’re inactive, the thought of embarking on an exercise regimen can be daunting. Instead of focusing on the effort involved, take one tiny step toward your goal. “What would happen if you took that 15-minute walk?” I suggest setting it up as an experiment — even if it’s a […]

Motivating Yourself To Get Moving

Step 2: Aim for the Bare Minimum to Start You’ve likely heard the recommendation that most adults should aim for at least 150 minutes of moderate-intensity activity a week, according to the U.S. Department of Health and Human Services. While that’s a great goal to aim for over time, it’s not very realistic if you’re not […]

Motivating Yourself To Get Moving

Step 1: Be Real With Yourself Let’s say you’re open to the idea of exercising. Maybe you’ve thought about doing something but haven’t committed, and you’re certainly not intending to lace up your sneakers today — or tomorrow, for that matter. As a first step, Gagliardi asks people to think through why they want to […]

Don’t Just Sit There, Move!

 Weight control is possible without traditional exercise (though there’s no substitute for true exercise). Somehow during the last few decades, somewhere between 20 and 40 years of age, you’ve gained about 20 pounds. This didn’t have to happen–if you had walked an average of 150 more steps daily (which takes about three minutes) during a […]

Don’t Just Sit There, Move!

 Weight control is possible without traditional exercise (though there’s no substitute for true exercise). Somehow during the last few decades, somewhere between 20 and 40 years of age, you’ve gained about 20 pounds. This didn’t have to happen–if you had walked an average of 150 more steps daily (which takes about three minutes) during a […]

The Optimal Squat Depth for Glute Gains, Explained

Squats are a must-have staple in any leg-day routine. But since they mostly rely on your quads, you may need to tweak how you do them in order to target your glutes more. So how low can (or should) you go? For maximum booty gains, your squat depth matters, and you may not be squatting […]

The 10-Minute Full-Body Workout You’ll Be Doing All Summer

For amazing results, go through three rounds of 15 reps for each move, using five- to 10-pound weights. Jump Squat Stand tall with your feet hip-width apart.  Push your hips back and lower into a squat.  Driving through your heels, lift off the ground and jump as high into the air as possible.  Land softly […]

A 10-Minute Isometric Core Workout for a Slow but Serious Burn

Having six-pack abs would be nice, but a washboard tummy doesn’t always equate to a strong core — and a strong core is what’s important for overall health and fitness. Your core protects your spine and also initiates almost every movement: From standing up to walking to lying down, your core muscles — your abs, of course, […]

Lifting Weights

Lifting weights not only helps you burn fat, but it also amps up your ability to perform such daily tasks as carrying groceries, climbing stairs and doing other household chores. Lifting weights is critical since all of us lose one to two percent of our muscle strength each year, according to a December 2013 Journal of […]

Walking

Not only is walking a convenient way to lose weight since you don’t need to belong to a gym or invest in special equipment, it’s also an ideal exercise for older adults since it’s gentle on your joints and will help keep your heart and bones strong. A 155-pound person burns 149 calories when walking […]

The Best Diet and Exercise Advice for Leaner, Toned Legs

Stems. Gams. Stumps. Whatever you call them, the legs are where a lot of women tend to store extra padding. And while it’s not possible to target weight loss to just one area of the body, there are diet and exercise tweaks you can make to help slim down your legs fast. Forget leg lifts […]

The Science Behind the Most Effective Ab Workouts

The best ab workouts focus on strengthening your entire core, not just your “six-pack muscles.” Carving an enviable six-pack isn’t an easy feat — which is too bad, since it seems nearly everyone wants a defined set of abs. But too many people view a sculpted midsection as a kind of status symbol, reserved for the genetic […]

How to Get Started Working Out at Home

By Lauren Bedosky Updated September 12, 2019 Always make sure you start every at-home workout with a good warm-up session to avoid injury. There’s a lot to love about at-home workouts: They’re affordable, convenient and accessible to all fitness levels — beginners included. However, it can be a bit tougher to avoid distractions (phone, email, […]

5 Booty-Building Mistakes Hindering Your Glute Growth Goals

By Bojana Galic Updated February 6, 2020 Great glutes aren’t born great, they grow great. And if you’re training with a well-rounded glute routine, this musing probably rings true. But if you’re rushing your reps or neglecting your hip thrusts, you may not be growing the great glutes you’d like. Before your next glute day, […]

4 Types of Workouts That Help Women Burn More Fat at the Gym

By Kaitlin Condon Updated December 30, 2019 Your time is valuable — especially at the gym. So if your goal is to burn body fat, you’ll need to be strategic about the kinds of workouts you do. The goods news, though, is that you don’t need a ton of time for these workouts. Even 30 […]

The Optimal Squat Depth for Glute Gains, Explained

By Bojana Galic Updated March 4, 2020 Squats are a must-have staple in any leg-day routine. But since they mostly rely on your quads, you may need to tweak how you do them in order to target your glutes more. So how low can (or should) you go? For maximum booty gains, your squat depth […]

Build Your Best Butt With This 20-Minute Dumbbell Workout

By Jaime Osnato September 29, 2019 Odds are you use dumbbells for your upper-body workouts, but they’re also super handy for lower-body moves, too. Sure, doing squats and lunges with your body weight is an easy and effective way to target your glutes, but adding dumbbells into the mix challenges your body in new ways […]

Certified Personal Trainer

A 10-Minute Circuit Workout for Flat Abs By Holly Perkins Updated January 9, 2020 Sculpting sleek abs isn’t just about the front-and-center six-pack muscles — it’s about your entire core from chest and upper back to glutes and hip flexors. This workout hits all those muscles and everything in between. In just 10 minutes, you’ll be on your way to flatter abs.Credit: […]

Certified Personal Trainer

Struggling With Push-Ups? 6 Exercises to Help You Master Them By Emily AbbateUpdated January 8, 2020 Getting strong is about a lot more than how much weight you can move at the squat rack. In fact, building stellar strength can be done without any of those weights. Body-weight exercises — like push-ups, squats and sit-ups — can lead to […]

Certified Personal Trainer

Can’t Do Squats? Here’s What Your Body Is Trying to Tell You By Jaime OsnatoUpdated January 5, 2020 On a list of the most functional exercises (i.e., those that help you develop strength for everyday tasks) squats would be number one. Not only do they prepare you for daily life (think: bending down to pick something up), they […]

Certified Personal Trainer

Flexibility Training Can’t Touch Your Toes? Here’s What Your Body Is Trying to Tell You By Bojana GalicUpdated January 1, 2020 Fact Checked If you’re active, you likely set aside time for aerobic exercise to improve your heart health. You may even carve out a few hours a week for strength training to build or maintain muscle mass. But […]

Push Ups

Decline Push-Ups vs. Regular Push-Ups By Andrea Boldt Fact Checked If you’re going to do just one exercise ever, the push-up should be it. It teaches your muscles to work in coordination, strengthens your upper body and core and is fuss-free enough to do just about anywhere. A regular push-up may get boring over time, however, […]

Certified Personal Trainer

Hi I’m a recent grad from NASM. I am a Certified Personal Trainer. I specialize in fitness assessment, program design and weight training. I want to help people who have had difficulties in the past incorporating fitness as a lifetime goal. My desire is to help potential clients see fitness as a lifetime endeavor. My […]