leg day

Leg Day Workout

If you are looking to torch those legs, here’s the workout I did today that will really leaving your legs feeling like jelly (I was shaking for an hour after)

HEAVY back squats (I did these on the Smith Machine)

First set is warm up, so use a light weight (sometimes you can just use the bar to warm up and worry more on form than resistance). 15 Reps.

12/12. Add weights that cause you to struggle starting on 9-10. Add more weight (it can just be a small amount) each set. GO DEEP. Sit back like you are trying to sit down on a chair. If you struggle on activating your hips first before your knees or have a hard time sitting back, do box squats where you literally squat down and back until your booty lightly sits on a bench/chair/box and then immediately come back up. Keep the chest up and head tall. If you are just starting, try to keep your knees behind the toes. Have feet shoulder width apart and toes slightly pointed outwards.

10/10. Use the heaviest weight you can. Make sure you have the form down correctly before going as heavy as you can. Push through your heels, thinking about almost lifting your toes up.

smith m

-Leg Press

I did another warm up set of 15. Light weight.

12/12. Heavy weight where you start struggling again starting at rep 9-10.

10. Push through your heels. Feet shoulder width apart just like in your squats.

leg press

-Leg Extensions (feet together) superset with 10 squat jumps

12. Heavy enough weight it is hard at reps 9-10. FLEX your quads at the top of the motion.

10/10. Heavy weight. Increase weight for each set.

leg ext

-Leg Extension (each leg separate) superset with 10 jumping lunges (alternating legs)

12. Flex quad at the top of the motion.

10/10. Heavy weight. Keep the rest of your body stable and from moving.

single leg

-Walking Plate Lunges

3 sets of 10.

Holding plates in each hand by your side, do walking lunges where you have room. 1 rep=lunge on EACH leg.

lunge

-Sumo Goblet Squats (10 pulses on the last rep of each set)

12/12. Holding a dumb bell like a goblet in your hands in front of you, stand in a wide stance (wider than shoulder width apart) and squat low, sitting back. Pulse 10X on last rep, while sitting low and deep.

10/10. Raise your weight. Repeat as before, pulsing 10X on the last rep in your low squat.

goblet

-Standing Calf Raises SuperSet with Seated Calf Raises

12/12. For standing, you can start like a squat with a barbell (or Smith Machine) and literally come up on to your toes, flex your calf muscle, and go down. For seated, if your gym has the machine for calf raises, use it, or you can use a dumbbell/barbell resting on your knee(s) and simply lift the heels and point your toe, flexing your calf at the top of the motion, and back down.

10/10. Repeat.

calf raises                               SeatedCalfRaise              Seated_Calf_Raise

 

Finish with 15 minutes on the Stair Master OR do 20 minutes HIIT on the treadmill alternating every 30 sec from sprinting to walking on an incline.

 

DON’T FORGET TO STRETCH GUYS!

 

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The 5 Minute Transformation Pics

I keep seeing pictures of ‘amazing’ transformations all over the internet (or even just fit people pictures meant to be motivational), but there is a common problem with a lot of them:

-different posing

-different looking people

-too ‘perfect’ looking

-different editing filters

-different clothing

These factors can pretty much make anyone become a fitness model and major ‘fitspo’ person on Instagram. Before you go starving yourself, buying into the pills/shakes/teas/wraps or whatever else is being advertised with the ‘crazy, fast’ results, be sure you inspect the picture being shown. You can even save it to your computer and proceed to upload it into Google images to do a reverse image search to see if the brand or person using it actually stole it from some poor innocent soul who simply worked hard for their own results.

I am going to show you a few pictures to hopefully help you realize how easy it is to deceive with technology these days and to be careful when you are looking at any fitness/weightloss/transformation pics moving forward.

fake tfake trfake tra

This is a serious issue. Each of these people sucked it in, changed their position, their hair, or the filter and that was it. But we are all buying into these ‘fake fitspo’s’ and buying into the crap they are advertising.

I feel like these fake pictures are causing even more serious problems with the self esteem issue that is already a concern for so many people, especially females.

Fitspo is for fitsporation. It is to be fitness motivation. It should be motivating to view and see to want you to get healthy, eat right, and go work out. This shouldn’t be a body shaming thing, and yet, it is. Pretty much each of these women above really aren’t fat, they have their problem areas, but everyone does. Yet, to be liked on social media, you need to suck it in, flex, pose, and change the filter to get recognition.

And what about people who do the opposite for getting healthy? The recovering people who lived with eating disorders and starving themselves? There are many out there, looking to put on weight and mass rather than losing. These people have triggers to make them want to go back to restriction, and how does this make them feel?

There are even so many ‘fitspo’ pictures going around that have been so horribly edited and modified that the fitness model (who looked fantastic prior to the editing might I add) just looks like a Barbie. Boobs and butt are made to be huge, abs are made to be chiseled, and so on. What is so wrong with the imperfections that even make us human? If health and fitness isn’t all about looks, why has this fitness world on the internet taken the turn towards looks? If you aren’t looking like you are about to take the stage for a fitness competition, you pretty much get the boot. And sometimes, even if you do look that good, you will still get the photoshop done to your picture.

Fitspo is mean to be inspiring. It should be of average people most people can relate to making real changes. It shouldn’t be only of skinny people with a quote plastered on to the side of it. And it shouldn’t be so sexual like it is now. Big boobs and a bubble butt mean nothing in the definition of ‘healthy’. When did health and fitness become so sexualized? Oh right, everything has to end up becoming sexual eventual in this day and time I suppose. But really, can we not with the boob jobs and implants and calling it ‘fitspo’.

fake ffake fifake fit

Show me a real girl or guy lifting some heavy weights, or running a marathon. That’s real fitspo. Or show me a person overcoming a terrible disease/tragedy/disorder/disability.

Here’s to no more fakes. No more filters. No more lies. No more editing. No more boobs. No more butts.

trans