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waist trainers before and after

While strolling down the halls of an ornate, historical, art exhibit, you’ve probably come across one or two paintings where the woman seemed to have a beyond normal curve in the mid section.

It’s not that they had some kind of huge booty and curves, but instead, they just had a tiny waist.

That has to be some kind of artistic licensing…or at the very least a very strange birth defect, right?

Who is born with that kind of an exaggerated hourglass figure?

Well, it’s not a birth defect, and chances are there wasn’t any artistic licensing (unless the painted subject sat on a throne somewhere and threatened to remove the painter’s head from his neck if he didn’t reduce the waistline).

Waist cinching proved to be all the rage hundreds of years ago (back when having wide hips identified someone as capable of giving birth to many children) and while it never completely went away, it has proven more popular now than it has been in decades, thanks mostly in part to celebrities such as the Kardashians (we use the term “celebrity” loosely here).

These looks are not always natural but instead obtained through a device known as a waist trainer.

Is a waist trainer desirable, and is it even healthy?

We’ve got you and your answers covered right here!

What is a Waist Trainer?

A waist trainer is a churched up term for a corset. 

The corset comes with a very old-fashioned visage of a Medieval woman struggling to slip into a corset while a half-dozen ladies-in-waiting tie up straps in the back to tighten up the woman’s waist and give her the thin appearance she (or the rest of the world at the time) wanted.

In order to avoid that kind of imagery, makers of the modern corset now refer to it as a “waist trainer.”

To be fair, there is no actual training with a waist trainer. You don’t call braces teeth trainers, yet the two work in very similar manors. People just like the idea that they are “training” for something. Plus manufacturers of the product probably tapped marketing firms to come up with the best name for such a product and they came back with the waist trainer.

The design of the waist trainer hasn’t changed all that much from the original corset. It fits right around the waist, typically resting right above the hips and ending right below the bust.

The corset is then tightened in order to give an exaggerated appearance of an hourglass look.

What Do Waist Trainers Do?

We’ve mentioned a bit ago, waist trainers are very similar to that of braces.

Braces work because over time, the tightened brace causes the teeth’s roots to push up against ligaments holding the teeth in place, resulting in the teeth to shift into the desired location.

With regards to waist trainers, the tight confines of the construction squeeze in completely around the bone structure of the rib cage. This, over prolonged and continual usage, will eventually start to pull the rib cage in. It’s like if you’ve ever seen a tree (or another plant) grow around a fence or other object. It has slowly morphed and changed due to continuously applied pressure.

The wearer of the waist trainer can then continue to tighten the corset in order to continually increase the defined hourglass look, or they can stop.

Before we go further, let’s make sure you understand the difference between a waist trainer and a waist cincher.

The two are different products.

A waist trainer is another word for a corset.

A waist cincher, on the other hand, is designed more if you carry weight in the front of your body/belly. The waist cincher is not going to give you the defined hourglass look. Instead, it is going to tighten and pull up the body fat to help reduce the appearance of the front bulge.

This kind of an object is used by really anyone (both men and women). It is also commonly used by mothers who just gave birth and have an excess tissue.

waist trainers san diego

What Happens to the Body During Waist Training?

First of all, let’s answer the main question.

Do waist trainers work?

The main purpose of the waist trainer is to give you more of that hourglass look. If worn properly, it can give you the defined hourglass look, so yes, these devices really can work.

However, you can’t just wear it every once in a while if you want the physical appearance of an hourglass (even without the waist trainer on).

When you purchase the waist trainer you need to wear it every day. Most will come with some instructions, or you can follow different style guidelines for wearing one. Like braces though, each person is a bit different and responds differently to a waist trainer.

Now that we know a waist trainer does actually work, let’s look at what it can do to your body.

The waist trainer physically applies pressure to the area between your hips and right under your bust area. This makes up almost your entire rib cage. The steady pressure along with the hourglass shape of the waist trainer eventually squeezes in the bones, resulting in the physical hourglass appearance on your body.

Of course, the shift in your rib cage isn’t the only thing that is shifting and moving. You have bodily organs inside your body that move along with it. Now, minor waist training may not result in any real movement in your organs.

However, if you train for a prolonged period of time it will eventually result in a rather drastic adjustment in your organ placement (Women’s Health, 2014).

The Dangers of Waist Trainers

If you were to ask a manufacturer about possible dangers regarding their products, they would naturally tell you it is perfectly safe.

There are celebrities who endorse waist trainers, while others who have worn waist trainers for years say they have never had a side effect associated with wearing the waist trainer.

All of that is fine and good, but it’s necessary to look at the facts and to really understand the possible dangers of using a waist trainer.

After all, shifting your bodily organs can’t be all good for you, right?

According to an interview conducted by USA Today (2015), Dr. Paul Jeffords, a spinal surgeon, says wearing a waist trainer is like putting a rubber band around your finger. Take it off after a few hours and it will go back to normal.

However, if you wear the rubber band for days, if not months, around your finger, you’re going to develop some serious problems. The adjustments and shifting of bodily organs not only causes this rubber band effect (as more organs are compressed into a smaller space), but it can cause problems with the attached nerves and ligaments connecting the organs to the spinal cord.

Realistically, the problems with waist trainers and organ shifting are something that occurs to those people who wear the corsets for months at a time, and often for well past the recommended 10 hours or so a day.

The more common side effects and medical conditions someone who wears the waist trainers for just a few weeks include an increased level of heartburn, a boost in indigestion issues and even passing out due to the lack of oxygen (due to the body not use to a restricted airflow, which is caused by the squeezing of the diaphragm, which cuts down air brought in through the lungs).

So, in terms of actual medical recommendations, you’re not going to get one with regards to wearing a waist trainer.

Doctors will say it is fine to wear such a trainer for special occasions if you want the appearance of an hourglass look, but in terms of any kind of long-term use, it should be avoided completely due to the possible organ damage it may lead to.

Are There Any Actual Health Benefits?

Alright, so if you use waist trainers for a prolonged period of time you might crush your organs.

Not exactly a glowing endorsement, but for some, pain is beauty (although we do draw a line when it comes to squeezing our bodily organs).

For those who are still interested, or at the very least considering a waist trainer, is there actually any kind of health benefit behind it?

Yes…kind of.

Basically, with all of your organs being crushed, there is pressure placed against your stomach. This pressure reduces your level of hunger, meaning you are less likely to overeat. So, in reality, you may end up dropping a few pounds because you don’t eat as much, but that is just a potential health benefit. Most manufacturers of waist trainers will instruct you to eat a healthy diet simply because your stomach may struggle to digest larger amounts of food (especially if you eat heavier food with an abundance of carbs and fats).

It is also recommended for you to eat a healthy diet due to the increase in heartburn and indigestion issues.

Each person is different here.

However, as you squeeze all of your bodily organs into a smaller internal cavity, the organs are going to push back.

This means, over time, you are likely going to see the results of the tighter waist begin to fill back out. Again, we’re going to use the braces comparison. You may know some people (it may have even happened to yourself) who wore braces and yet their teeth are crooked, or a bit out of place again.

Now, it is a bit different with teeth because it is the ligaments between your teeth’s roots and the jaw that shift, so any continued shifting with teeth is usually because the ligaments were either loose or still shifting. With your waist, it is part your organs pushing back against the rib cage and gravity.

Because the shift in your body may result in losing some of your waist shrinking results, there are plenty of people who return back to their waist trainer in order to restore the look. The problem with this is it squeezes the organs again. The continual squeezing and shifting of your organs is not something you want.

So going into it, should you decide to proceed with wearing a waist trainer, you need to understand it likely is not a permanent result. Your waist will start to push back to its original shape (Marie Claire, 2016).

Should You Work Out With a Waist Trainer?

If you decide to go about wearing a waist trainer, do you need to go about working out your core?

After all, you’re reducing the size, so won’t it be tender or something else like that?

There are some who won’t work out, but it is essential for you to work your core if you use a waist trainer. You are going to shift and adjust your muscular alignment doing this, which is another reason you should probably avoid doing it long term.

However, if you do not have abdominal muscles, it becomes even more difficult to perform basic tasks (like bending over to tie your shoes). This is because as your abdominal muscles are adjusted, you don’t have as many stabilizing your movements.

You may have seen older cartoons of women wearing corsets and they seem to wobble from their midsection. There is some truth to this because they don’t have the core muscle strength to remain erect. Target your abs and work your core.

Otherwise, you’ll end up like one of these cartoon characters (Elle, 2016).

In Conclusion

In answering the basic question of “do waist trainers work,” the answer is yes. If you want a smaller waist then yes, the object does work.

The biggest question though should be whether you risk the health side effects to do it?

This answer comes down to whether you’d rather listen to Kim Kardashian or medical professionals.

The choice is yours.

-Terry Asher

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Want to look like a star? Of course, you do! Who wouldn’t? Good news! We give you the tips you need to build a physique with the Matt Damon Workout. But, it’ll take work. Are you ready?

No one can say Matt Damon hasn’t made sacrifices for the sake of his acting career. The Jason Bourne and Good Will Hunting actor has, without a doubt, put his body through more than one striking change for the sake of getting into character. Indeed, he has made headlines again and again for putting his body through extreme changes.

He’s packed on weight for his roles in films like The Informant (which he credits to a gut-busting diet of McDonald’s and all the dark beer he could guzzle down) and shrunken down to a shell of his normal buff self when he played a heroin-addicted soldier in Courage Under Fire. In fact, in that movie he went to such great lengths to achieve, doctors later warned him he could have permanently damaged his heart. He actually suffered from extreme adrenal gland damage that left him on medications.

A simple Google images search will reveal this yoyoing of body transformation Damon has put himself through. But lately, in his mid-40s, a time when many are letting their physique slip away, Damon has gotten into the best shape of his life. Not only has he returned to perhaps his most famed role after a nine-year break to step back into the role of Jason Bourne, Damon also appeared in the critically acclaimed film The Martian, and has once again graced the big screen this year in the highly anticipated movie, The Great Wall.

To deliver his best work for this back-to-back crop of films, Damon knew he’d have to get his workouts and diet on point. He needed to do so not only to chisel out his physique but also to maintain it for the course of the filming of all three movies.

Lucky for you, you can skip the extreme deprivation diets and beer-gut gains he’s put himself through in years past. Instead, you can simply adopt his current workout plan to get the same striking results that Damon’s been sporting lately. You don’t even have to have the best of Hollywood trainers or any fancy diet techniques.

Why?

Simple.

We break down Damon’s workout and diet plan so that you too can craft your best body ever.

The Basic Plan Matt Damon Workout

While Damon’s workout plan was slightly altered for the three different roles he appeared in back to back, his trainer and the overall approach they took remained a constant throughout. You won’t need any fancy equipment to copy the results at home or at your gym. And, while Damon’s approach this go around was one of intensity, there was none of the extreme deprivation or binging as when prepping for movies in his past. In other words, you won’t have to put your body through hell to get the same results.

Damon’s workouts focused on a balanced approach of giving him a solid base of fitness, while not forgetting to tend to his mobility and flexibility. This isn’t your heavy lifting approach where strength is the only priority.

There’s more to it!

Damon’s plan is balanced and ensures a well-rounded approach that won’t only whip you into great shape, but will get you healthy and functionally fit in every sense.

You’ll also be glad to hear that Damon’s workouts don’t only rely on gym equipment. There was a healthy dose of bodyweight activities to get him chiseled the old-school way. That included such things as squats, sit-ups, push-ups and squat jumps.

Of course, you know by now that there’s no outworking a sub-par diet, which Damon has been no stranger to in the past. This time, he took a level headed, common sense approach. He followed the diet designed by his trainer.

This diet included a moderate 2000-calorie range per day during shooting.

With that said, it did also employ some more taxing, competition style techniques such as cutting back on water intake prior to shooting to show off his hard-earned muscles. You can see for yourself the clear effects of this during scenes in the newest Jason Bourne.

Case in point: The boxing scene where Damon appears especially lean and mean.

The Trainer Was Key

A key part of Damon’s recent transformation is his constant sidekick of a trainer, Jason Walsh. Walsh is a big name around Hollywood. He has whipped into shape not just Matt Damon, but actors like Emma Stone, Jessica Biel, Bradley Cooper and many others.

He’s an in-demand trainer for the simple reason that he delivers without a doubt impressive results, a fact which Damon realized early on when he began working with Walsh back in 2013 for his film, Elysium. Needless to say, that was a film in which he had to get totally shredded and leaned out. His results were so impressive that Damon continued to enlist Walsh’s help when he found out he was cast in the three back-to-back roles.

Walsh’s approach for Damon this go around was to focus on getting the athletic build he needed to pull off the Bourne role, rather than only on packing on the brawn. Walsh describes his training approach for the Bourne film simply by stating he puts Damon through tough workouts just short of breaking him.

Before he began his grueling approach though, Walsh’s main concern was to work on ironing out some shoulder and lower back issues that had been plaguing Damon since they first began working together. Once those issues were 100% healed, they began the real work.

These Are The Workouts

Damon’s workout plan is simple and fairly easy to copy. Don’t kid yourself, though, it’s still quite grueling. After all, you don’t get into Jason Bourne shape, or fit for his latest role as a man trapped inside the Great Wall of China, by cutting corners or going for overnight changes. Walsh designed a four-week, high-intensity, heavyweight program to get Damon into street fighter shape for the latest Bourne film.

But, Walsh also focused on creating a solid base of fitness that could continue to be built upon.

He stressed building up that base first with basic routines of lunges, squats, and crawls.

Why?

The reason was so that when they advanced to the next phases, Damon could continue to build rather than break down the progress they’d made. His plan was also designed to increase his range of motion, flexibility, and agility.

How?

With the use of simple bodyweight moves and high rep ranges.

As time progressed into the filming, Damon had greatly increased the weights he was using. At one point, he even began using 125-pound dumbbells for Bulgarian split squats! A far cry from the bodyweight foundations they’d begun with.

For his initial four-week program he used to get into Jason Bourne shape and convincingly pull off the much leaner and meaner look he sported in the last movie, compared to the prior ones, Damon did lots of classic moves. That included stuff like bench presses, rows, curls, deadlifts, triceps pushdowns and other common mainstays like these. Most were done for three or four sets of 10 reps per workout move.

Another technique that Walsh and Damon credit with much of his leaning-out progress was the use of the VersaClimber. In case you don’t know, that’s a cardio machine that forces your entire body to be pushed to its max.

How?

You use your arms and legs to pull your body up and down (think mountain climbing on speed).

This was posted on Instagram during the filming and production of the movie. The post showed him on the machine following Walsh’s lead of seeing how fast they could hammer out 200 feet or more in the course of one minute. Walsh stated that Damon looked like he was about to throw up by the end of it.

To pull off the lean and mean look that was needed for Damon to sport for this role, and at the ripe old age of 42, some serious time commitment and determination was required. Luckily, Damon was no stranger to a grueling schedule.

Even back in 2013 while training for his role in Elysium, Walsh and Damon trained for up to four hours a day, every day, breaking it up into two-hour chunks in the morning followed by two more hours in the afternoon. Walsh would also sometimes give Damon four to five-mile recovery runs just to break up the gym-time sameness.

Damon filmed his part in his latest film, The Great Wall, in which he plays a knight, before filming the latest Bourne. That meant that he didn’t actually have to look the part of Bourne during this chunk of time. But, his role required him to be in top fighting shape just the same to pull off physically demanding fight scenes, often riding a horse, swinging a sword, all while wearing armor in the Gobi Desert.

Since Damon had to then quickly transition back to Bourne (tired yet?

We’re tired just from reading about his back-and-forth changes from role to role), Walsh and Damon would knock out some of their training in the streets of northwestern China, near the Mongolian border. At times, that was all the space they had to train. Once back in L.A. after filming of The Great Wall wrapped, they had all of two weeks to turn around and polish off Damon’s physique before Jason Bourne filming started.

All in all, in spite of a very draining filming schedule, many different physiques required for diverse roles, and Damon’s prior injuries and age, Walsh’s biggest achievement appears to have been one that might surprise some folks. Walsh says his biggest achievement was keeping Damon not just strong and ripped, but injury free during demanding times and even more demanding action-packed roles.

He always had Damon approach moves like back squats and heavy deadlifts with caution. Walsh stressed the strength work like single-leg exercises and high-rep pullups to keep him functioning in peak shape and keep his mobility and flexibility at top notch.

The Matt Damon Diet

Any good workout routine would be incomplete without the diet to match. We’ve all heard it a million times over, but you truly can’t outwork a shoddy diet. Needless to say, Damon and Walsh know this fact all too well. To keep up with the grueling workout schedule and complement the time Damon was logging in the gym, his work in the kitchen had to be equally as thought out and purposeful.

Walsh prescribed Damon a moderate, 2,000 calorie a day diet to make sure his body was torching calories and shredding the fat in order to see the hard-earned muscle he was building each day. He also tinkered with hydration.

Why?

To push Damon’s physique to the edge for key filming scenes like the street fights when Bourne needed to look his most defined.

The general process entailed having Damon drink lots of water leading up to the day of the shooting, and then cutting back two days prior. On the day they filmed, Damon would barely drink any water at all. Of course, that’s a technique that while not sustainable over the long term, can give you that extra leanness on filming day.

Conclusion

Even for the toughest super fighter, balance is key. It’s been reported that on the last day of filming, Damon had a large pizza waiting for him.

Needless to say, he devoured it.

Keep in mind that while pushing yourself if you are looking for extreme results there are a few non-negotiable items. Listen to your body. Never push it to the point of injury. Give yourself the fuel and rest your body needs to rebuild. With these tips in mind, you, too, can achieve Matt Damon’s level of results, whether you’re a former CIA assassin or just training to look the part of one.

By Emmy Schneider-Green

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Dave Bautista Workout

Want to look like a movie superhero? How about also looking like a former world champion? Guess what? One man already does. We will explain the Dave Bautista Workout . You’re welcome!

Dwayne “The Rock” Johnson is known for his time in the WWE ring and on the silver screen. But he’s not the only wrestling superstar that has traded in his championship belts for starring movie roles. In the 1980s, there was Hulk Hogan, “Rowdy” Roddy Piper, Terry Funk and Jesse Ventura. More recently, there’s been “Stone Cold” Steve Austin, The Miz, John Cena and Dave Bautista. With that said, Bautista isn’t trying to be just another ex-wrestler.

He’s preparing to be better. 

It all began with his prep for Guardians of the Galaxy.

Over the course of his career, Bautista wore many hats. He started his career working as a bodybuilder. That stint as a bodybuilder helped shape Bautista and allowed him to transition into his next profession, pro wrestler. But, it did not come easy. World Championship Wrestling trainers told him he didn’t have what it took to make it in the business. It didn’t matter.

Dave Bautista, known to the wrestling world as Batista, worked as a WWE wrestler for 15 years where he became one of the most accomplished and well-known performers in the business. He joined WWE’s Smackdown brand in mid-2002 as Deacon Batista before moving on to Raw near the end of the same year. On Raw, he quickly joined with Ric Flair, Triple H, and Randy Orton to form one of the greatest factions in wrestling history known as Evolution.

For the next year, the group dominated by capturing all the gold.

By the end of his career, Batista was a six-time World Champion. His first World title win came in 2005 against Triple H. He was also a four-time tag team champ winning that alongside greats like Rey Mysterio, John Cena, and Ric Flair. But, that wasn’t enough for Bautista. As a result, he went on to face his next challenge as a Mixed Martial Arts fighter. After winning his first, and only, fight, Bautista decided to make one last change.

He went on to test his luck in the world of acting. Though he’s been acting for over a decade, Bautista recently played his biggest role yet. That role was as Drax the Destroyer in the box-office hit Guardians of the Galaxy.

So how did Dave Bautista become Drax the Destroyer, one of the most feared men in the galaxy?

Dave Bautista Diet

When you look at guys as lean as Dave Bautista, you always tell yourself it’s not possible to ever build a body like that. After all, these types of guys have a team of nutritionists that watch their every bite. Though it is tough to do alone, eating healthy does not always have to be a chore. Bautista, whose body fat is under 10%, doesn’t keep a strict diet in terms of what he eats on a daily basis.

Instead, he just tries to ensure that he eats good quality meals.

The only true limits that he puts on himself are limiting fats while maintaining a steady helping of protein. This ensures that his body fat stays low, while his muscles are fed and maintained. Unlike most other Hollywood fitness buffs, Bautista does not pay much attention to calories or carbs. Because of his rigorous exercise program (which we will get into just a little later on), he feels that he has some wiggle room in terms of his diet.

Though he does not like to limit his diet based on numbers, Bautista did recently begin limiting the types of food he puts in his body. In the last couple of years, Bautista has adopted a gluten free lifestyle. He has also been cutting out all red meats.

This change began during his MMA career, where most fighters live like that in an attempt to keep weight low. When Bautista began doing this, it started out as simply a trial run. But, after a month, he decided to keep it full time, crediting it with not only helping him look better but also feel better.

What follows is an example of the type of gluten-free meal plan that would suit Bautista’s needs:

 

Breakfast

Herb And Onion Frittata

1 Cup 1% Milk

1 Slice Gluten-Free Buckwheat Bread

 

Morning Snack

6 Ounces Low Fat Plain Yogurt

1 Cup Cantaloupe Melon

 

Lunch

Warm Quinoa Salad with Edamame And Tarragon

1 Medium Orange

 

Afternoon Snack

1 Ounce Roasted Salted Soybeans

 

Dinner

Spicy Cioppino

1 1/2 Cups Tossed Salad Mix

4 Teaspoons Vinegar And Oil Salad Dressing

1 Cup Strawberries

3/4 Cup Cooked Brown Rice

Bautista also augments his diet with many different supplements to help fortify any potential deficiencies in his menu.

What does that include?

For starters, Dave takes caffeine pills rather than drinking coffee. This helps give him the energy and fat-burning power of the caffeine without any of the drawbacks. Also, he supplements with vitamin D, fish oil, DHEA and protein supplements. Even with the perfect diet, supplements are a vital aspect of turning from average Joe into a guy like big Dave.

How Did Dave Bautista Lift?

Dave Bautista has faced more challenges in his life and in the ring than most men could handle. He was a bodybuilder. Then he conquered the world of pro wrestling. But, arguably his greatest challenge was trying to find a way to make himself fitting of the name Drax the Destroyer. With a name like that, enemies must quiver in fear just by you walking into a room.

The best way to do this is to get bigger, stronger and more ripped than anyone else in the galaxy.

For Bautista, getting bigger wasn’t necessary. Let’s face it: Listed at 6’6” and well over 260 pounds, he is already just about as big as they come. But, for Guardians of the Galaxy, he decided big and strong was not enough and Bautista dedicated himself to getting cut. This meant changing his philosophy of bodybuilding and changing his routine completely.

At 48 years old, and after the beating that his body took from pro wrestling and mixed martial arts, working out daily is no longer an option for Bautista. In recent years, Bautista has also limited the weight he will lift. Rather than doing a low rep, high weight exercises, Bautista has switched to less weight but extra reps. This allows him to train his muscles for endurance, which is crucial during his 12 to 15 hour days on set. Also, it helps him get bigger while eliminating body fat. This is what gives him his massive, but ripped, look.

So, what exactly do you have to do to go from plain ol’ (kind of) Dave Bautista to transform into the biggest tough guy in the universe, Drax the Destroyer?

What follows is the type of workout used by Bautista.

 

Dave Bautista’s Workout

Day 1 Is For Legs

3-4 sets of Seated Calf Raises with 10-15 reps

3-4 sets of Standing Calf Raises with 10-15 reps

3-4 sets of Seated, Standing Leg Curls with 10-15 reps

3-4 sets of Standing Leg Curls with 10-15 reps

2-3 sets of Hack Squats with 10-15 reps

3-4 sets of Leg Extensions with 10-15 reps

2-3 sets of Leg Presses with 10-15 reps

 

Day 2 Is For Rest

 

Day 3 Is For Back And Shoulders

3-4 sets of Front Pulldowns with 10-15 reps

3-4 sets of Rear Pulldowns with 10-15 reps

2-3 sets of Seated Cable Rows with 10-15 reps

3-4 sets of Lateral Raises with 10-15 reps

2-3 sets of Barbell Behind-the-Neck-Press with 10-15 reps

2-3 sets of Bent Laterals with 10-15 reps

3-4 sets of Dumbbell Shrugs with 10-15 reps

 

Day 4 Is For Rest

 

Day 5 Is For Chest And Arms

3-4 sets of Incline Bench Press with 10-15 reps

2-3 sets of Dumbbell Bench Press with 10-15 reps

2-3 sets of Cable Crossovers with 10-15 reps

3-4 sets of Dumbbell Curls with 10-15 reps

2-3 sets of Preacher Curls with 10-15 reps

3-4 sets of Triceps Presses with 10-15 reps

2-3 sets of Triceps Extensions with 10-15 reps

3-4 sets of Wrist Curls with 10-15 reps

3-4 sets of Reverse Wrist Curls with 10-15 reps

3-4 sets of Hanging Leg Raises with 10-15 reps

2-3 sets of Crunches with 10-15 reps

 

Day 6 Is For Rest

Note that on every other day, Bautista rests. Also, though it is not mentioned, one of the biggest staples of Bautista’s workout is cardio. As a pro wrestler, Bautista’s weight hovered around 285 pounds. However, now that he is working in Hollywood, he decided to shed the weight and live at a more chiseled 265 pounds.

Bautista believes in using his entire workout as a cardio exercise. This is one of the main reasons for keeping his reps high. By using high reps, and keeping rests short, he is able to keep his heart rate up constantly. At the end of his workouts, if he is not satisfied with his cardio, he will hit the elliptical for 20 to 30 minutes. That’s where all of his years in the wrestling ring really come in handy.

Bautista’s exercise does not end when he walks out of the gym. Because of the types of roles that he is cast in, he must maintain a high level of hand-to-hand combat. Bautista uses boxing to help not only make it seem real on the screen but as a way of preparing for the physicality of the intense scenes. Though staying in shape can play a huge factor, hand-to-hand scenes look much crisper if the actor is experienced.

Conclusion

Dave Bautista is looking to break out of his WWE shadow and hit the mainstream of acting in a way very few of his peers (other than The Rock) have truly achieved. Just as in WWE, becoming a star will not happen overnight. Now with over a decade in the business, Bautista is beginning to break through. With recent films like Riddick, Spectre, and Guardians of the Galaxy, Bautista has shown he’s more than just a wrestler.

The main takeaway from Dave Bautista’s workout is to keep your heart rate up.

Rather than doing three reps and then walking around the gym for the next 10 minutes talking about your max (if this isn’t you, then you at least know many like this), you need to focus on high reps and short rests. It’ll not only keep your blood pumping, but it will help you burn fat while getting bigger.

As well, though working out daily might seem great to some, the truth is that allowing your muscles a chance to recover and rebuild is crucial to getting bigger and remaining healthy, especially as you age. Getting enough quality sleep is vital. You simply must rest if you want to build a great physique.

You also need to remember that muscles are made in the kitchen, not in the gym.

Bautista proves this. If you truly want to adopt the Dave Bautista lifestyle, then the first step is to cut out the red meats and go gluten free. More and more Americans are opting for this lifestyle and they now have a huge endorsement from Drax the Destroyer. Bautista feels it helps him not only aesthetically, but also functionally.

Since adopting the gluten-free lifestyle, he says he not only feels better but also has noticed a decrease in both his asthma and allergies. Bautista’s diet proves you do not need a team of nutritionists in order to get in shape. You just have to listen to your body and find something that works for you.

Becoming a superhero has never been so easy!

By Michael Hersey

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Chances are there is room for improvement in your gym routine. But, do you know where to start? Most don’t. Check out these gym mistakes and make sure you’re not making them.

Picture this situation: You are walking into the gym, headphones are in and your pre-workout just kicked in.

Little did you know about that you would find someone curling or deadlifting in the squat rack. Dang, it looks like your squat everyday workout is going to have to wait at least 15 to 20 more minutes today.

Maybe you have been on the other end of this spectrum?

Ask yourself, are you the one deadlifting or doing biceps curls in the squat rack?

I know it seems like no big deal at times. However, when one has a long day at work and is looking forward to some heavy squats or bench press, the day may just be getting worse for that person.

Common courtesy goes a long way.

As a gym goer, you may be doing some things that are common mistakes. All around the world, people are hazed, looked at funny, taking too long on gym equipment and sometimes being the sweaty person. With that, you might be decreasing your overall progress for whatever goal you have set. Let’s take a look at the most major and common mistakes that people make in the gym.

Let’s get better today.

You’re Taking Too Long On A Machine Or Piece Of Equipment

If you are someone who has a strict workout routine, you likely don’t find yourself taking too long on certain pieces of gym equipment. If you do, your workouts may be taking too long. When your workouts start to get up over an hour, you are actually decreasing your possible strength and muscle growth gains. With that, you may be holding up the gym flow.

Of course you are a paying gym member, however, common courtesy goes a long way in life.

You Only Do Steady-State Cardio For Fat Loss

This common gym mistake is starting to decrease as circuit and interval training becomes more popular across the world.

However, the common fitness myth of doing steady-state cardio for fat loss is still very much alive. If you are looking to burn fat, lift heavy and fast. Developing a foundation of muscle will ultimately burn more calories in the long run. A 200-pound male with 15% body fat will burn more calories than a guy of the same body weight, with 25% body fat. Muscle needs more energy.

You’re Checking Social Media, Emails And Texts

The number one tip for this is to leave your phone locked away in your car or gym locker. If you do not have your phone in sight, it will be out of mind. Your gym selfie may not happen by leaving your phone in the car, but you can always post something when you hit a major goal you have accomplished.

You Spend Too Much Time In The Gym

Spending hours in the gym should be left for the people who work there. Ask the people who are strong or lean. Most of their efforts are done outside of the gym. This is especially hard to overcome if you truly enjoy exercise.

If you love lifting or doing cardio, you simply may not want to leave!

Yet, the best exercises are typically the ones that are short and sweet.

You Spend Too Little Time In The Gym

If you are in the gym and you notice someone who works out for about 10 minutes and hits a few sets of bench press and biceps curls that person may just being doing it wrong. Now, don’t argue that at least that person is getting into the gym and exercising.

Why?

Maybe that person can be more efficient with his or her time in the gym. For instance, do burpees for 10 minutes and the workout efficiency will be maximized.

You’re Not Going Hard Enough

If you are unhappy with your strength or muscle gains, maybe you are not going hard enough in the gym?

To build muscle size and strength, the overload principle must be in place. Whether you are overloading the mind and muscles with a heavy load or high volume of reps, you must overload your body. This will allow your body to adapt and become stronger for your strength and muscle hypertrophy goals.

You’re Not Training Legs

With the social media trend of squatting everyday, this is starting to be less likely. If you are looking to increase your bench press or deadlift, maybe you should start squatting more. There is no other exercise that’s better for loading up your body for strength and muscle growth adaptation. While training legs, the male hormone testosterone is also increased. That helps with all three muscle features: Increased size, strength, and definition.

You’re Program Jumping

If you’re not seeing the progress in strength, muscle size or overall exercise progress, program jumping might be the reason. Program jumping is pretty much the process of not following a workout program for more than one or two weeks.

If you want to really see some progress and make serious gains, you must pick a program that makes sense for your specific goals. If you are not following a detailed training program, it might be time to do so.

Sticking with a block of training and building upon each one is what separates people who have training progress and those who do not.

Deadlift

Curling Or Deadlifting In The Power Rack

While touching on this common gym mistake in the intro, you might just need the friendly reminder. Even though this might not happen on a daily basis, when it does happen, it usually is not fun to witness. For every hour that a gym is open, there is going to be at least one person using the power rack for squats or even bench press.

Most gyms have an extra bar that is used for deadlifts.

Then for curls, use the dumbbells or other bars that your gym has available. Unless you can biceps curl 135 pounds or more, stay out of the power rack while doing curls. As for deadlifts, there really is no reason why anyone should be deadlifting inside a power rack cage.

You’re The Dirty Guy

Sweating and working hard in a challenging workout is awesome. But, if you typically sweat a lot, make sure you are cleaning your trail of sweat. That applies whether it is in a group or individual setting. Having sweat drips can be unsanitary for the people around you. Make sure you are carrying a towel around with you. Then, use the gym facility’s machine or seat cleaner.

Whether that is spray bottles or wet wipes, make sure you are cleaning up after yourself.

You Talk Too Much

Every gym in the entire world has someone like this.

Hey, sometimes this can be a good thing!

But, sometimes people are on a strict schedule and their workout can only last so long. Talking someone’s ear off is sometimes a huge inconvenience for people trying to get in a hard workout. With inconvenience comes lack of motivation.

Instead of talking to someone about what happened during last night’s big game, ask if they will work out with you. That way, you can talk about the game while changing weights or resting between sets.

You’re Not Using Proper Technique

One of the most important tips that you should take from this article is that you need to use proper technique. If you are struggling with the form or range of motion for a certain exercise, make sure you are executing the lift with the proper movement pattern. If you are able to master the movement pattern of an exercise, you will become significantly stronger, guaranteed.

Tip: Record a video of your technique on an exercise and compare it to other people that you see in the gym. Recording movement patterns will go a long way in your training progression.

You’re Knocking Others

As you already know, most gyms have all levels of fitness. That ranges from the first time gym goer to the experienced bodybuilder or powerlifter. If you are someone who would be seen as intimidating, make sure you are helping others and not putting them down. When it comes to hazing, don’t do it. If you see someone hazing another gym-goer, speak up and be a leader.

Lift people’s spirits.

Don’t put them down.

Your Music Is Too Loud

With most headphones now being bigger and louder, the people around you can hear them. If you feel that your music is pretty loud, simply ask someone if they can hear it. It doesn’t have to be a stranger. Ask the gym manager and see what he or she says.

You’re Grunting

This is something that a lot of commercial gyms nowadays currently ban. Grunting shouldn’t be eliminated completely. If you are lifting very heavy loads (like 500 pound back squats) grunting will probably not be frowned upon. However, if you are only doing a couple plates (or less), you shouldn’t be grunting. It is typically wasted energy that you could use to do more weight.

You Make A Mess

If you incorporate deadlifts into your training program, you more than likely use chalk. If you do, don’t be the guy that claps his hands together and puts dust in the air. We have all seen LeBron James do it, so we get fired up and tend to do the same. Out of common courtesy, don’t make a mess and treat your gym like you would like you own home to be treated.

After reading all of these common gym mistakes, you may have found yourself guilty of a few of them.

If you have, what will you do to fix that?

One thing that works wonders is writing out your actions. Then come up with a plan for how you are going to achieve a goal that you set to correct these mistakes.

For example, if you know that you need to be training legs more often, here is a great challenge for you over the next seven days:

Day 1: Back squat: 3 sets of 5 reps at 65% of your estimated 1 rep max. Tip: Don’t overestimate your squat max. Make sure you have good form.

Day 2: Walking lunges: 3 sets of 2 minutes at the end of a workout.

Day 3: 100 Bodyweight squats

Day 4: Back squat: 4 sets of 3 reps at 70% of your estimated 1 rep max. Follow the same tip as day 1.

Day 5: Walking lunges: 2 sets of 3 minutes.

Day 6: 100 Bodyweight squats

Day 7: Work up to 50% of your 1 rep max for multiple sets of two.

With that seven-day challenge, you can easily apply something like that to all of your common gym mistakes that you have found. Do you not talk to anyone at your gym? Set a goal to say ‘Hi’ to the front desk or office worker. Sometimes a short, yet polite comment can make someone’s day.

Conclusion

Not all gyms are the same.

Not even close!

A mainstream chain gym in Seattle is often nothing like an old school gym in Ohio. They tend to be two completely different types of gyms with members who have different goals in mind. In spite of this fact, these common gym mistakes are likely to be most of the common gym mistakes seen across the world as a whole. If you know you are at the right gym, then that is awesome.

Keep up the great efforts and continue to crush the day.

Just make an effort to correct your mistakes. If you can do that, you’ll better your odds of achieving your goals.

By Patrick Thompson, NSCA-CPT

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Need another reason to get onto Instagram? How about 15 of them? Here are the 15 hottest fitness Instagram accounts you need to follow today!

With Instagram being media-based, it’s the perfect outlet for fitness media that you can obsess over. Fitness accounts on Instagram can vary by style and approach. Typically, the best performing accounts on Instagram have a theme not only for content but also for visual aesthetics. Users love to see pretty pictures and accounts that take the care to show not just pictures, but well-crafted pictures.

Why?

They’re more exciting to see. People also like a variety. They want photos of different things in different places.

Throw in some videos and you have a winner!

When it comes to the approach accounts can vary widely. Some offer a purely photo and video based inspirational account that fill your feed with the motivation to get and stay fit. Others give real tips for working out. Some even include recipes to help you eat healthy (because you can’t truly be healthy without fitness and nutrition). And, a good amount of them splash in some lifestyle to make it personal and make users feel like it’s all more relatable.

With a lot of options out there, who’s best to follow?

What accounts would cater to what you like? If you’re not sure where to start or are just looking for new fitness accounts to follow, we can help. Here’s a varied list of the 15 hottest fitness Instagram accounts.

#1 Tanya Poppett @tanyapoppett

This Sydney based fitness instructor has an aesthetic and diverse Instagram. There’s a great mix of inspiring photos, workout videos, food pictures, inspirational quotes, and messages. The fitness photos and videos offer workout suggestions to get you interested in her app called Train With Tanya. This account has a beautiful rhythm for promoting a fit lifestyle that will be sure to keep you motivated and give you tips.

Rather than focusing on a crazy diet or specific routine, her overall approach seems to be one of balance. 

What does that include?

You need a balance of good foods, habits, and workouts. The inspiration is also never-ending with this cutie in a sports bra, easily appealing to all genders. And, since Instagram is a mainly media-based platform, it’s refreshing to see a beautifully orchestrated fitstagram with great colors and pictures. The best Instagrams have a visual theme and this one is spot on. Definitely, a high recommendation to follow this one!

#2 Katrina and Karena @toneitup

Founders of Tone It Up and Perfect Fit, these girls have a lot to offer. This dynamic duo’s website not only offers a nutrition plan you can pay for, but they also give free workout plans for varying day amounts. They’re not only great for beginners, but also for people just looking to add some variety to what they already know and do!

Their Instagram account has it all. It includes a variety of workout photos, lifestyle photos, and videos. They’re sure to keep you smiling and to remind you to think about your health and fitness. Their pro videos are the best part of this account and will likely be what makes you curious to check out what they have for sale on their website. Overall, the account is a bit sporadic. But, it does focus on health and fitness in a positive light to keep you inspired!

#3 Amanda Bisk @amandabisk

Beautiful poses and photos galore. Can’t beat that! This former pole-vaulter Aussie is an exercise physiologist, athletics coach and yoga instructor with a 12-week training program called Fresh Body Fit Mind. She’s stylish, smiley and cute with an excellent Instagram aesthetic.

Even the quote photos fit with the overall look of the account. And those food photos are mouth-watering! Plus, one of the best things about this account is how much it feels like a regular person, but still focuses on the healthy lifestyle theme. It’s likely most appealing to yogis, dancers, and runners. Still, it can surely offer fitspiration to anyone looking to achieve or maintain that hot bod!

#4 Terry Asher @TerryAsher

This former skinny boy and founder of GymJunkies.com changed his best friends life with personal training and then took the health and fitness industry by storm after. His winning smile, motivational posts and active pictures are sure to remind you of the lifestyle you want to have.

He also participates in things like trail running, which equates to over 42 miles a week, to get you feeling jazzed and excited about fitness goals. He’s got a different style than the most physique competitors already listed to offer some variety to the typical workout guy. Follow this fun-loving sensation for reminders that a healthy and fit lifestyle also means a happy and fun lifestyle!

#5 Curtis Williams @curtiswilliams17

Workout videos with a little spice of quotes, lifestyle pictures, and marketing for his company Training C.A.M.P. fill up this motivational fitness account. He’s an NFL athlete, member of the Under Armour Performance Training Council and the first Director of Strength and Conditioning at New York University. He is also certified as a Performance Enhancement Specialist by the National Association of Sports Medicine.

With this well-earned resume, Williams offers real world knowledge and encouragement focusing on performance and overall body movement. He posts mostly videos of real people working out in his program, as well as promotions for his company. It’s refreshing to watch everyday people work through it, especially since most accounts only show the glamorous final product. Follow this account for great tips and real-world motivation!

Push your limits & challenge yourself with every workout! #workoutwednesday

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#6 Marie Purvis @mariepurvis

Nike NTC Global and Master Trainer Marie Purvis posts great photos in diverse locations. Practically always smiling, this workout guru has great fitness style. She not only posts fun pictures of her enjoying her workout but also her with other fit people.

This girl will get you excited about the lifestyle of someone who lives for fitness. And, she’ll inspire you to include it into your daily life too. She’ll also participate in challenges, such as Nike’s 21-day #betterforit challenge, to get you interested in new ways to stay fit.

What more could you want?

#7 Hunter Cook @hunterfitness

This super flexible fitness guru includes cool and intriguing yoga pose pictures and workout videos. Some of his poses make you wonder if he does contortionist work. The cool thing about this account is how it includes varying fitness styles. That’s especially unique for a male fitness fanatic.

Also, most of his videos take place in a gym – even when it’s only body movement – which is a testament to how well this guy blends his workout styles. If you’re looking to fill your feed with fun fitness tidbits and amazing male flexibility, this is a great account to follow.

#8 Emily Skye @emilyskyefit

With about 1.4 million followers, this Instagrammer actually has the blue check by her name for official recognition. She’s also got a meal and workout program you can follow on her website. This account offers great workout videos with suggestions, as well as pictures upon pictures of Ms. Skye showing off her fit bod.

The workout videos are really clear and have bold text to tell you what’s going on. It really depends on what type of motivation you’re looking for when choosing an account to follow. If smiling fit pics, random lifestyle photos and a splash of workout videos inspires you, then this is a good account to follow.

PUSH-UP Workout ???? www.lmbfitness.com/guides Push ups. Enough said. Give your chest, triceps and core a real workout with this series of push up variations. Not up to toe push ups yet? No problem! These can all be modified to be performed on your knees as you work your way up…but I recommend trying at least one or two reps from your toes each round to challenge yourself! Complete 10 reps of each move for 4 rounds. That’s 320 push ups. You got this ???????? ⭐️ fingertip push-ups ⭐️ forearm push-ups ⭐️ head touch push-ups ⭐️ down dog push-ups ⭐️ oblique crunch push-ups ⭐️ scapula push-ups ⭐️ reverse grip push-ups ⭐️ plank walk out push-ups Tag and share this workout with friends!! Have fun! ???? Wearing: @brasilfitaus #homeworkouts #livingmovingbeing #pushups #LMBfit #getfit #fitnessvideo #exercisevideo #LMBfitness

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#9 Chriss Mogg @livingmovingbeing

Another cute Aussie fitness girl, this account is loaded with fitness videos, photos and delicious looking food pics. Add in a side of funny quotes and she’s got a winner. Want beautiful photos? She delivers. Want to follow a beautiful girl? She’s an option. How about beautiful food? It’s all here.

She also throws in tips in her picture captions to keep you thinking about your fitness. As well, she’s got a blog full of longer, more flushed out advice and recipes. It’s all on a mat or outdoors – no gym. And while she’s obviously big into yoga and showing off her poses, she also includes real workout vids, too. She takes the cake for best incorporated, well-described and aesthetically pleasing food pictures for a fitness account!

#10 Ben Booker @thebenbooker

For male fit pics of inspiration, there’s Ben Booker. He’s a Daily Burn trainer and the owner/founder of Second Chance Fitness gym.

There are a lot of weight-training videos on this account. There is also some of his family and the everyday person may find extra inspiration from a family man. This account would likely also be motivating for bodybuilders or competitors as this guy is absolutely shredded!

I wrote a review of 2016 for myself, to process the amazing and intense year I had, but I’ve decided to share it with you! {link in bio} # It’s called “A Nomadic, Open-Hearted YES: My 2016 In Review.” Be warned: it’s long, unrelated to body image, and not intended to teach anyone anything. # Instead, I’m sharing it only because so many of you have been eagerly keeping up with my travels the last year, and have asked me questions about why I went certain places, what the experience was like, and what I’ve learned. (Hint: SO MUCH.) # If you’re at all curious about me, my life, or my travels, this blog post is for you- click the link in my bio to read it! # Consider it a behind-the-scenes look at both my life, and the way I write when I don’t have a word limit. ???? # Here’s to 2017!!

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#11 Jessi Kneeland @JessiKneeland

With a strong focus on yoga poses (and a good amount of nude yoga pose pictures), this girl is a TedX speaker and the founder of Remodel Fitness. You’ll find workout videos and pretty fitness pose photos.

It’s a fun mix of working out in the gym and out of the gym. The account actually seems to go through phases of what’s focused on. You may see gym pics for a couple weeks and then all outdoor pics after that.

For frequent motivation to improve your flexibility and strength, this is a great account to follow!

DONT BE AFRAID OF CHANGE, BE MORE AFRAID OF A LIFE, THAT DOESNT CHANGE AND DOESNT BECOME BETTER!!! It’s getting closer for the release of my @rebelarmscorp Signature rifle in collaboration with @vzgrips weapon solutions and @slrrifleworks late April for the NRA show. My signature pistol will also be released from @innovativegfsolutions in collaboration with @s3fsolutions @deadendgunworks @inforce01 Weapons cleaning solution signature Pouch for 9mm-45 cal and 223 from @breakthrough_clean and last but not least my signature range/deployment bag from @hazard4california super excited!! SO STAY TUNED!!! #shootingday #rangeday #weaponsreloaded #gunfanatics #glockfanaticweaponsdaily #molonlabe #merica #2a #2ndamendment #staythecourse #donttreadonme #usmc #swat #beastmode s #gunsdaily #veteran #tacticaltraining #tactical #tacticalgear #tacticallife #hazard4 #glock #ar15 #gunfanatics #lawenforcement

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#12 Tony Sentmanat @realworld_tactical

Here’s a funstagram that mixes fitness with firearms. This USMC Veteran, 1st Phorm Athlete, and MMA Trainer showcases his tactical skills both in the gym and out. With photos and videos, this is an action-packed account.

It gives a real world perspective from someone who packs a serious punch. This is likely most inspirational to anyone who wears a uniform or has considered it. It might also appeal to those who take part in any combat fighting or MMA because this guy looks tough and lifts heavy.

Looking for a way to mix up your cardio? Give your joints a break from the pounding of running with some intervals on the bike. Here are two of my favorite sets I do on my bike days. 1) For 30 seconds alternate every 3-4 pedals from sitting to standing, keeping your posture and your core firing as you transition. Then, 30 seconds off of normal peddling. Repeat 5-10 times. 2) 30 seconds at a comfortable pace, 30 seconds at a sprint, 30 seconds slow pedaling with hard resistance, and 30 seconds standing for a total of 2 minutes. Repeat 5 times or as much as you like. #fitness #health #fitnessdruggie #fitnessmotivation #fitpso #TFIT #legguide #buttguide #squatvideos #squatadvice #FitGirlVideos @fitgirlvideos #sixpackfemmes #LegionOfBoom #1stphorm #iam1stphorm #1stphorm4life #nextlevelshit #cardio #bike #bikeintervals #intervals

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#13 Tamara Aboumrad @tamsfitness

Newer on the Instagram fitness block, this girl is sure to climb. With workout videos, tips and recipes galore, she really offers you everyday advice to bump up your healthy lifestyle.

If you don’t mind the don’t-care-about-the-camera-work look, this account has a lot to share. As an ex-division 1 athlete, this fitness freak provides variety and another real world perspective. And, with about 18.9k followers at less than 100 posts, she’s on fire so far.

#14 Elliott Drew @fit_with_el

And here’s the last cute Aussie fit girl that makes the cut. Aesthetic photos, a variety of fitness and yoga, some food pics and a splash of lifestyle – this account is fun and offers up that frequent motivation of what you want your healthy lifestyle to be. This personal trainer also offers sessions, programs, a blog and YouTube videos to add to her Instagram inspiration.

The cool thing about this account is that it isn’t overloaded with yoga poses, not that we don’t like yoga poses. This girl just shows a little more variety in her fit pics. It’s refreshing to the Instagram world. Also, if you’re into fitness fashion, she’s got great style photos of her fit wear. This account doesn’t have much how-to advice or tips. It does offers great fitspiration and pictures to keep you thinking about your lifestyle and how healthy, fit and happy you want it to be.

#15 Joanne Encarnacion @gofitjo

This SF Bay Area mom is on a journey. She became a mom at 21 and in 2013 she started a fitness and health transformation. She went from a size 12/14 to a size 2 in just one year. With a husband and two kids, this is a relatable real world account that offers a recurring reminder that no matter where you are in life, you can overcome and you can be who you want to be. You can have the fit and healthy lifestyle you’ve dreamed of no matter what.

Her Instagram account is a mix of fitness photos and lifestyle photos with a great aesthetic to boot. Plus, her photo aesthetic is completely different from all the other accounts. It has a more artistic approach and less vibrant, more urban color theme.

Conclusion 

Girls make better fitness accounts. Just kidding! Well, not really. Instagram is a great place. It lets you focus on media and because fitness requires that visual aspect, it has a wonderful home on Instagram. Hopefully, some of these accounts cater to what you like. They’re sure to keep you motivated to stay healthy and fit!

By Alyssa Bright

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Ridiculous People

The gym is a great place. But, not all the members seem normal. There are all sorts of Ridiculous People. Check out this list to be sure you’re not one of them.

The gym is often an interesting place packed with interesting people. You see parodies of gym personalities in comics, YouTube, and the mainstream media. Like all parodies, what you see has some basis in reality. We have all been subjected to at least one of these very eccentric people once or twice in our health club visits — some strange enough to make you take the headphones out of your ears and stare in disbelief.

With that said, you have to give credit to anyone who is in the gym instead of being permanently stuck to a sofa with potato chips. Going to the gym is not easy. But when you actually do go, you get to see some of these types of folks with their eccentric personalities. On the bright side, there’s at least some entertainment value in them assuming they don’t annoy you.

We’ll look at the top 15 common gym stereotypes as a means to help you identify and classify inappropriate behavior, and to help you steer clear from falling into one of these categories as you continue your fitness journey. Don’t go too far in generalizing these stereotypes to everybody in the gym, but prepare to meet some folks who fit the mold all too well.

#1 The Social Butterfly

The social butterfly goes to the health club to meet people rather than to exercise. No, it’s not just you. The last thing some people do in the gym is work out.

You’ve seen them. Every gym has one. Her outfit is the only indication she has any intention of working out, because had you only seen her perfectly made-up face and hair, you would have thought breaking a sweat was the last thing on her mind. The social butterfly wears more makeup than you would wear on your wedding day. Expect this person to be talking on the phone, flirting from one machine to the next and on the prowl for a potential date.

#2 The Singer

It seems like just about everyone wears buds in their ears during their workout. If you have worked out without them, then you have likely heard and seen the singer at your gym.

The singer listens to his or her music and sings right along so everyone else in the gym knows what he or she is listening to. You may even see this person get into a dancing mood when one of his or her favorite songs is playing.

If you’re able to sing and dance in the midst of a workout, are you really getting anything done?

#3 The Fashionista

The fashionista spends more money on clothing than she does on anything else. She wears the latest in fashion wear and spends more time in front of the mirror than she does exercising.

After setting down her designer purse and matching water bottle, she begins her routine, which mostly consists of abs crunches, cardio and an unnecessary amount of stretching. The fashionista apparently has some kind of superpower that many of us would sell our souls for because when she leaves, she looks exactly the same as when she arrived. Then again, maybe we wouldn’t. After all, if you never sweat, you’ll never build the body you want.

#4 The Bulging Bodybuilder

Many believe that bodybuilding is less about strength than it is about a look. Since they can’t show off at home, a gym is necessary for a bodybuilder to put all those massive muscles on display for other people to admire. The bulging bodybuilder exercises shirtless.

Why?

Simple, so every person in the gym gets the treat of seeing his full physique. But, if the gym requires its members to be fully clothed, a sleeveless shirt will suffice.

The bulging bodybuilder spends all his time lifting heavy weights for fear that he will lose a pound if he goes anywhere near a cardio machine. Every gym has at least a few bodybuilders who spend more time strutting and posing than lifting.

#5 The Howler

Go to any gym and you’ll find someone like this guy whether he screams, grunts, howls or moans. The howler believes that making animal-like sounds somehow improves the quality of his workout. He may even shout from time to time when lifting heavy weights. You’ll always know the moment this person enters the gym.

Why?

Because you’ll no doubt hear him and his silly noises long before you even spot him.

This is extremely irritating to other gym members. Don’t be the guy that draws attention because of some oddball noise. If you are using 20-pound dumbbells for biceps curls and it’s a struggle to lift them without making goofy sounds, consider dropping to a lighter weight.

#6 The Slob

It’s likely that anyone who has spent time at a gym has seen some bad behavior, including that coming from the slobs who leave nothing but a mess at every turn. The slobs never wipe down equipment and never put things back where they belong. They lift heavy weights and they have no intention of putting them away.

The slobs are usually dripping with sweat and have the body odor to match. They never wear deodorant and often leave their odor to linger for hours after they have vacated the area.

#7 The Hoarder

The hoarder uses more than one piece of equipment at a time and carries many items around the gym unnecessarily. This type of person makes it hard for other people to get access to exercise equipment and acts like he or she owns the place.

Anybody who’s gone to the gym has seen the effects of a hoarder. What are they? A bunch of different weight plates and dumbbells scattered all over the floor. It almost looks like a hurricane has passed through the building thanks to the messy and selfish nature of the hoarder.

#8 The Know-It-All

This type exists everywhere, not just the gym. The gym know-it-all has advice about anything and everything. He or she will tell you about the newest research, latest supplements and best techniques.

You never asked for any advice, but they still won’t stop talking no matter how many hints you drop. You don’t have to look for these people in the gym. They will find you. The know-it-all often finds the most inconvenient time to interrupt your workout to discuss every little detail of your program and is happy to point out everything that you are doing incorrectly.

#9 The Fighter

The fighter is the guy you see shadow boxing in front of the mirror. Even though most couldn’t name more than a couple current pro boxers, boxing has become a popular sport for many fitness junkies. It’s not surprising because it provides the best workout and challenges many of our senses.

Every gym has a wannabe boxer. He’s the guy that beats on invisible opponents instead of going to an MMA or boxing gym and going up against the real thing. Most gyms aren’t meant for fighting. Most gyms are meant for cardio and weight training. If you really want to get in the ring and show your stuff, then find the right gym.

#10 The Mixer

If you’ve ever stepped into a puddle of some sticky stuff on the gym floor, then you can say you’ve been a victim of the mixer. The mixer usually carries a shaker cup. In it, you’ll find the fruits of his or her labor: A glowing liquid.

You often see the mixer putting ample amounts of powder into his or her cup in the locker room. If you must mix your drinks in a public place, at least make sure that all of the powder actually lands in the cup.

#11 The Guy With All The Gear

You just can’t miss this guy.

Why?

Simple, because this is the guy who will strut his stuff around the gym making sure you see he has every sort of gym equipment known to mankind.

You will see him carrying around compression gear, lifting straps, knee wraps, workout gloves and a fancy sports watch. Find a guy who is using a not-so-healthy combo of these items and you’ll find the gear guy. Do us all a favor: Don’t buy all the equipment at the sporting goods store. Leave some for the next guy. You’ll save some money and won’t look like the gym fool.

#12 The Depressed Man

The depressed man works out because either his wife or mirror has forced him out of the bar and into the gym. You will notice the depressed man slowing moving between machines with a sad look on his face.

He usually walks around in a random t-shirt and sweat-stained gray sweatpants. Sometimes, he will wear a headband as he stares at you sadly while you work out. All in all, he will be uncoordinated and miserable.

#13 The Former Athlete

The rest of the team may have moved on to bigger and better things, but he is still the big man on campus. The former athlete shows up at the health club sporting his team jacket and jersey, though his frat days are a distant memory.

He watches the game on TV while jogging or cycling, but he is dedicated to his workout. The former athlete believes that the healthiest way to relive his glory days is to keep them alive.

#14 The Marathoner

The marathoner heads to the gym to get sweaty and compete with himself. This person is goal-oriented and focused and he or she doesn’t pay attention to other gym-goers.

Runners and athletes know that stretching is crucial, as is working different muscle groups and maintaining a schedule. They also know that it’s smart to plan a few days off each week to let your muscles heal and keep your joints healthy.

So does the marathoner!

#15 The Tough Guy

The tough guys march around the gym like they own the place. You see, the primary objective of a tough guy is to let everybody else in the gym know there’s a tough guy working out.

Tough guys often slam weights after each set. These guys love to grunt and they take it to the extreme. It completes them. Some tough guys swear like drill sergeants. And they swear loudly at any time and in front of anyone. The tough guys also flock to the hot chicks like buzzards to a corpse.

Conclusion

It’s important to dedicate time to yourself, your fitness and your health. Exercising regularly carries many mental and physical health benefits. According to The Centers for Disease Control and Prevention, all adults should get at least 30 minutes of exercise five days a week. Going to the gym five days a week is one way to achieve this goal.

As much as some would like to believe that ice cream and cake are the elixir for a healthy, long life, we know that is not the case. We also know that a regular exercise routine is one of the great paths to a healthier and longer life.

By knowing what stereotypes exist at the health club, you may not only avoid bumping into them, but you can also avoid becoming them. The last thing you want to do is be the sweating, stinking hoarder that everyone talks about.

Pay attention to gym behaviors that irritate you and take into consideration your own behaviors to make the gym a better, friendlier place. Leave your ego at home. Be sure to clean up after you’ve finished. Don’t be a machine or equipment hog. Respect those around you. Be smart and stay safe. The gym is a place to build a better version of yourself.

Never forget that!

By Suzana Dos Santos

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You’ve seen them. You’ve laughed at them. You’ve probably even taken videos or pictures of them and sent them to friends. Here are the biggest gym fails we’ve ever seen!

People from almost all walks of life get a gym membership. According to the IHRSA Consumer Report, approximately 52.9 million Americans have one. Of course, another study says about 67% of people with a gym membership don’t use it. So who ends up at the gym? For the most part, it’s people who don’t know what they’re doing.

There are a lot of athletes, former athletes, people with personal trainers and people just in there to lose weight on treadmills and in Zumba class. But, every once and awhile you’ll spot someone who clearly woke up that morning and decided to finally use that membership they’ve been paying for, but have no idea what to do once they walk through the doors. Those people tend the make the rookie mistakes.

Here are the top epic gym fails!

#1 Using Too Many Pieces Of Equipment At Once

Doing biceps curls on the treadmill is not your new wave workout. There’s no real benefit in forcing your body to do two workouts simultaneously. You won’t receive the full benefit of either exercise by doing so. If you want some variety and high intensity, try a circuit instead.

#2 Not Following A Set/Reps Routine

This is for all the girls who waltz in because they want to get fit, but they have no idea how and don’t care to push themselves. You’ll be sitting at a machine taking a break between sets and there’s a girl prancing from one machine to the next right in front of you. She sits down at a machine and guesses how it works. Then she does about three or four reps.

That’s it!

She’s then on to the next machine, never to return to this one.

Don’t be that girl. If you’re a beginning gym-goer, just stick with 10 to 12 reps and three sets of those reps with a one to two-minute break in between.

#3 Going For Broke

Shout out to all those people trying to lift more than they actually can. When the bar falls to the side or on top of your chest – it’s time to lighten up. This is especially the case for anyone trying to lift more than he or she normally would do without a spotter!

Don’t do that!

And having someone recording a video of your lifting doesn’t count as having a spotter.

#4 Wearing Improper Clothes Or Shoes

Why anyone would actually want to workout in business clothes is an unsolved mystery, but they’re out there. They’re climbing on machines in their dress shoes trying not to rip a seam in their polyester pants.

And then there are those lazy beach bums walking around the gym in their flip-flops.

Are you trying to slip and break your neck?

If Nike and Lorna Jane are too expensive, Walmart sells workout gear these days. Fortunately for everyone, being healthy and fit is popular and popular means you can definitely find it on a budget!

#5 Not Eating Anything

This goes for before and after the workout. You shouldn’t eat a ton before you workout or you might be running to the bathroom to spit it back up. But you should eat something.

Not eating anything before exercise will certainly cause you to become lightheaded, dizzy, and unable to lift and work as hard as you really can. Your body needs the energy derived from food to get a good workout. Think of the food you consume as fuel.

After your workout, you should definitely eat protein. This is the best time to build those muscles.

You’ve just torn them down exercising and now they’re beginning to grow. The best thing to feed them while they grow is protein!

#6 Talking Too Much

Good exercise relies heavily on proper breathing. So for one, if you’re talking too much while you’re trying to lift weights, you are cutting your body off from some O2 love.

Second, other people are trying to focus. If they can hear you yammering while they’re focusing, they are going to have trouble with their workout. Obviously, it’s okay to chat a little bit, but try to keep it low so that others can’t hear you over their headphones.

#7 Not Paying Attention

Some of the best gym fails videos are of guys on treadmills who see a hot girl and stop paying attention to their running until they fall face first and slide off the machine. Golden. Unless you want to be that guy, pay attention to what you’re doing.

Also, not paying attention can be that you’re looking all around the room while you’re using a machine. This is not helping your workout. And, if you don’t pay attention, you could end up slamming the weights down and then everyone will be looking at you. That’s not the kind of attention anyone wants.

Pre-Workout Supplements

#8 Too Much Pre-Workout

Don’t burn yourself out before you even get started. If you don’t have incredible stamina, don’t do an hour of cardio before an hour of strength training. Your strength training will not be nearly as beneficial because your body will already be exhausted. Pre-workouts should just get you hyped up and your adrenaline going so that you’re pumped and ready to work.

#9 Using Machines Wrong

There are absolutely hilarious videos on YouTube of people using machines totally wrong. A lot of them are filled with people failing at weightlifting, which isn’t as much of a fail because it’s a matter of choosing the wrong weight. But there are also an incredible number of people who just clearly have no idea how to use the equipment.

For example, there’s the guy that uses the leg press and stretches out his legs, leaves them out and then starts doing sit-ups. Completely useless! There are also tons of videos of people choosing the absolute wrong weights for themselves and they modify their position on the machine to make it work. Or they choose a weight that’s too light so they lift at super speed and they clearly think it means they’re super strong.

Then there’s the guy who lies on his back, lifts his legs straight up, and then tries to do crunches. Instead, he just works out his neck. Or the guy sitting with his knees bent at the rowing machine and yanking it as fast as he can. Or the guy laying all the way down on the seat and pulling the lat bar to his chest. It all makes you think there should be a tutorial requirement for anyone who signs up at a gym!

#10 Not Enough Or No Stretching

Ideally, you should stretch before and after your workout. At the very least, you should do a quick stretch before any physical activity, such as playing a sport and especially before a workout.

If you start using the leg press and feel a sharp pain or stiffness causing you to take a break earlier than you planned – get to stretching! Machines isolate the muscles and not stretching muscles before working on them can cause you suffering and even injury.

#11 Bad Hygiene

Working out next to someone with bad B.O. is gross and de-motivating. Would you want to be distracted by somebody’s smell while you work the rowing machine? Wear deodorant when you hit the gym! And take regular showers when you exercise on a regular basis.

Physical activity causes you to perspire and more bacteria forms on your body. An actual body odor comes from literal bacteria, typically in your armpits or anywhere that your sweat can sit and may not be wiped off right away. So scrub away all those smelly bacteria after your workout and don’t bring it in the gym!

Learn How to Lose Water Weight

#12 Not Wiping Off Your Sweat

Speaking of sweat, don’t leave it on the machines!

Some people just naturally perspire a lot when they exercise and there’s nothing wrong with that. But there’s certainly an inconsiderate attitude happening when they don’t wipe their sweat off the machines.

Who wants to sit down on a bench covered in somebody else’s sweat?

That’s disgusting. Bring a towel!

#13 Bad Grips

If you don’t have a good grip on a machine or weight, you’re that much more likely to drop it. Before you cause a ruckus in the gym or break something, make sure your hands aren’t sweaty and that you’re gripping the weight in the right place.

Besides noise and damaging machines, you could also cause yourself an injury. When you start to slip, you’ll naturally attempt to compensate by twisting your arm or quickly moving in a different direction and this could end up causing an accident injuring you or somebody else.

#14 Not Putting Weights Back

Whether you’re a big guy who can lift some serious weight or just a fit person who can lift a good amount – think about the people who can’t!

When they walk up to the bar and your weights are still there, how are they going to use it?

Not everyone can lift the same amount as you. Don’t be the cause of somebody else getting hurt trying to pick up after you.

Also, don’t leave free weights lying around because not only could somebody trip on them, whoever wants to use them next may not be able to find them. Don’t treat the gym like you’re the only person in it. Put the weights back where they belong!

#15 Texting

This is especially annoying when someone is taking his or her quick break between sets on a weight machine. Even if another person isn’t literally standing there making a line and waiting on the machine, there are still other people eyeing it and waiting to use it.

So if you’re texting on your break, people feel like you aren’t really working out and you don’t care to be there. If you need to text someone, go off to the very side of the gym by the water fountain to send it.

#16 Lying On The Mats Just Chillin’

People actually use those mats for stretching and working out. It’s annoying to walk up and see the mats full of people lying around on their phones or chatting with their friend sitting next to them. Don’t use the mats as a park bench!

#17 Staring

Staring at other people is awkward, rude and a little creepy. People come to the gym to focus on themselves and their bodies. Many of them are trying to work hard and achieve a new result. So the last thing they need is somebody staring them down.

Even if that person is fit and looks great, they aren’t filming a TV show so stop staring!

#18 Overdoing It In a Class

Sometimes being in a class creates a pressure to keep up. But if you can’t hold an advanced warrior pose in yoga class, do the beginner version! Just because the people around you are cycling faster on the bikes, doesn’t mean you need to.

On the other hand, don’t hide behind everyone and do so little that you’re barely working out. That’s not beneficial either. Treat a class like the instructor is watching you the whole time, even if they only watch you for a total of 30 seconds. Pretend like they’re going to whip their head around and evaluate your workout at any minute.

However, remember that classes aren’t a competition.

Conclusion 

While gym fails are sometimes hilarious to other people, you probably don’t want to be the person doing them. If you can’t afford a personal trainer, watch some videos online showing you how to use the machines at the gym. And actually read the instructions posted on the machine – they even come with pictures!

Wear proper workout attire, don’t talk too much or too loud, know your limits, follow a routine and pay attention.

By Alyssa Bright

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Want a superhero physique? Get in line. Wondering how to get it? Wonder no more. We give you all the details on how Chris Pratt workout made his body superhero-worthy.

Who remembers the old Chris Pratt?

You know, the loveable, chubby, short-sleeve-button-up-wearing of his Andy Dwyer, Parks and Recreation days?

We can barely remember that. Think Chris Pratt nowadays and forget the chubby sidekick. You’re more likely to think of the dinosaur-wrangling version, or the superhero of outer space, as he’s best known. Pratt’s transformation has been as complete a change as Hollywood has seen in quite some time.

Most recently, he’s morphed into the Star-Lord himself, in his role in the smash hit Guardians of the Galaxy. His cinematic transformation has been a total 180 from just a few years back. As he’s become a full-fledged A-list star, he’s gained the physique to go along with it.

If you’re anything like most of America, Pratt’s truly impressive physical transformation has left you wondering one thing: How to copy it.

In 2013, with a picture that nearly broke the Internet, Pratt, then age 35, first revealed to the world a jaw dropping before and after. After the success of Guardians of the Galaxy, where he first showed off his superhero-worthy body, he went on to star in Jurassic World, another blockbuster hit. Following on all this stardom, he’ll be hitting the screens again in the highly anticipated Guardians of the Galaxy 2.

With all that leading-man screen time, Pratt not only had to get into superhero shape, but stay there. That’s a feat not often seen around Hollywood, where actors are known for gaining and losing weight at what seems like overnight rates. More often than not, actors will sink back into their pre-role shape. Not the case here. Thanks to a strict workout and diet plan, Pratt, who joked that his new body is thanks to “six months, no beer,” in his Instagram photo caption, shaved off 60 pounds.

When Pratt first auditioned for the role as Star-Lord Peter Quill, he was tipping the scales at around 300 pounds. The directors had to be talked into even letting him audition.

How did he transform himself?

Here’s exactly how he pulled off his before and after to get into superhero shape.

The Basics Of The Plan Chris Pratt Workout & Diet

Over the years, Pratt has been no stranger to ups and downs in his weight and health. Even before he became a household name, he cut down to around 220 pounds for his role in Moneyball. Then, he packed on 60 for his movie, 10 Years, in which he played an out-of-shape alcoholic. In 2012, to pull off the role of a Navy SEAL in Zero Dark Thirty, he once again lost pounds and buffed up. But for Guardians of the Galaxy, Pratt knew it was time to get serious and shape up in a way he never had before.

To help him get into serious shape, and fast, Pratt was guided by not only a top trainer who is well known in Hollywood, but also by an expert nutritionist. Be forewarned, his routine is not for the faint of heart. Pratt often was logging four or more hours a day chiseling his body. At the end of the day though, he says the results were well worth it.

Pratt has said that not only does he feel healthier and happier, but that his mental state has improved. He says his pre-Guardians body had sent him into a depressed state. With his complete 180 turnaround and insane results, Pratt is feeling better and healthier than ever. Here’s how you can get the same results for yourself.

chris_pratt_before_after_guardians

Chris Pratt Workout Revealed

To turn himself into a believable Star-Lord, Pratt enlisted help. Famed trainer Duffy Gaver was his right-hand man. Gaver is famous in Hollywood for crafting seriously sculpted results to his clients. Gaver, the brains behind the brawn for the blockbuster Thor, had already turned star Chris Hemsworth into the god-like stature his role required.

Pratt’s intense training began in February 2013 and ran for five months before shooting ever began. After filming started, the duo continued for three more months to keep Pratt in top-notch shape. His workouts built over the course of the time, moving from bulking to leaning phases, to make sure that Pratt not only bulked up, but shredded down to get the six pack we all saw on that famed Instagram post.

Gaver is used to pushing his clients, but Pratt actually went above and beyond all on his own. In addition to the already-tough routine from Gaver, Pratt was known to pad out his training with extra workouts on his own. Gaver said that instead of having to pump up or cheer on Pratt to go harder, it was just the opposite. Pratt needed to be reined in at times.

For the first two months, Pratt went old school. Gaver set up him up with a traditional, tried and true bodybuilding routine. The moves were targeted, and one muscle group was worked at a time. Want leading-man results yourself? You’re in for a marathon, not a sprint. These weren’t quick-fix results.

A couple of months in, Gaver added the cardio. Not only was Pratt pumping the iron, he was also then hitting the treadmill and rower, adding these routines in with the weight sessions to start dropping the pounds and carving out the physique.

For the last month, he went even harder. To get screen-ready, the last phase of his routine was an intense, dialed in combo of HIIT routines like cardio circuits and more functional-based workouts like swimming, biking and more.  He also threw in cardio from P90x, and even took part in a triathlon – a testament to his newfound health and endurance.

Be warned though. If you want otherworldly results, expect to put the work in. As a former Navy SEAL himself, Gaver asked a lot of his client. His tried and true method always uses the same plan of bodybuilding to bulk, followed by a phase of weights combined with cardio. His last hurrah is always a final, polishing phase, with a serious amount of cardio on the menu. This is where you can expect to seriously shred out and see the fruits of your bulking labor.

Not only were his workouts intense, but frequent. Pratt was logging hours in at the gym or pounding the pavement a minimum of four times a week, but usually six. Then, he would add in more workouts on his own schedule sometimes, a testament to his inner determination and personal drive.

To follow this routine and get Guardian-fit, then you need to follow his exact workouts for the week. Gaver suggests starting each workout as Pratt did, with a 10-minute treadmill warm-up to get the blood flowing. Bump up the incline to 5.0 if you want to warm up in true Star-Lord fashion.

Monday: Back

Notes: Superset the first two workouts in this group. This means that rather than resting for a minute in between exercises, you simply move to the next one. Going back-to-back means max burn.

Exercise                                   Sets     Reps

Pull-up                                                5          20/15/12/10/10

Push-up                                  5          20

Wide Grip Lat Pulldown        4          12

Hammer Strength Row           4          12

One Arm Row                                    4          12

Back Hyperextension                         4          25/20/15/15

 

Abs

Exercise                                   Sets     Time/Reps

Plank                                       3          60 seconds

Hanging Leg Raise                   3          12

Side Plank                               3          60

Toes to Bar                             3          12 (slow)

 

Tuesday: Chest

Notes: Go for a superset. This time though, do so with the last two workouts. When going down in reps on the bench press, you’ll also want to go up with your weights, as you can. Be sure to use a spotter during this one. Safety first.

Exercise                                               Sets     Reps

Bench Press                                        4          12/10/8/6

Heavier Bench Press                           4          4

Incline Bench Press                             4          12

Hammer Strength Bench Press           4          15

Weighted Dip                                      4          10

Standing Cable Flye                            4          12

 

Wednesday: Legs

Notes: Once again, supersets are key. Only this time, you’ll do a triple. This means that you’ll end up doing the last three exercises (leg extensions, leg curls and standing calf raises) all the way through with no break. Then, take a brief rest and begin again. For the leg presses, Pratt did a strip set. This means that you begin with as much weight on the machine as you can. Try to crank out just a few reps at this maximum weight. Gaver has his clients aim for doing the presses with six 45-pound plates on either side.

Exercise                       Sets     Reps

Squat                           7          10/8/6/5/4/3/3

Deadlift                       4          12/10/8/6

Leg Press                     1          Until failure

Walking Lunge            4          20

Leg Extension              3          20

Leg Curl                      3          20

Standing Calf Raise     3          20

 

Abs

Exercises                     Sets     Reps

Plank                           3          60 seconds

Hanging Leg Raise       3          12

Side Plank                   3          60 seconds

Toes to Bar                 3          12 (slowly)

 

Thursday: Shoulders

Notes: For the last three exercises (lateral raises, front raises, and rear delt flyes), you’re supposed to do all three before resting. Do the exercises in a row, with one-minute rest in between each superset.

Exercise                       Sets     Reps

Military Press             7          10/8/6/5/4/3/3

Arnold Press               4          12

Barbell Shrug               4          12

Lateral Raise               3          12

Front Raise                 3          12

Rear Delt Flye                        3          12

 

Friday: Arms

Notes: This routine takes the superset game up a notch. For the first two moves, you’ll perform them with a normal one-minute rest in between. Then, do superset preacher curls and French curls with a 45 to 60 second rest only in between. Likewise, hammer curls and triceps rope pressdowns are also supersetted. Wrist curls and reverse wrist curls are as well, with the same short breaks in between for each of these three supersets.

Exercise                                   Sets     Reps

Barbell Curl                             3          10

Skullcrusher                            3          10

Preacher Curl                          3          10

French Curl                             3          10

Hammer Curl                          3          10

Triceps Rope Pressdown       3          10

Wrist Curl                               3          20

Reverse Wrist Curl                 3          20

 

Abs

Exercises                                 Sets     Reps

Plank                                       3          60 seconds

Hanging Leg Raise                   3          12

Side Plank                               3          60 seconds

Toes to Bar                             3          12 (slowly)

 

During this bodybuilding phase, Pratt was focused on muscle gain. Even so, he kept active with hours of cardio a day to help kick up his fat-shedding process. All the while, a balanced approach was still a focus – something Gaver insisted on. He has a three-tiered approach to health, meaning not only did he stress the workouts, but also made sure to get quality sleep each night and dialed-in eating.

Cardio: Total Body

Here’s one of Pratt’s basic, scorcher full body cardio routines that Gaver added to help him get shredded.

Exercises                     Sets     Time/Reps

Treadmill                     5 rounds          400 meters

Burpees                       5 rounds          10 reps

Pull-up                                    5 rounds          10 reps

Push-up                      5 rounds          10 reps

Bodyweight Squat      5 rounds          10 reps

Rowing Machine         5 rounds          400 Meters

Abs Crunch                 5 rounds          25 reps

Hanging Leg Raise       3 rounds          25 reps

 

Cardio: Metabolic Circuit

Here’s another option that was part of Pratt’s overall cardio phase. Pratt used 95 pounds for the cleans, bench pressed 205 and did a 30 inch box jump

Exercise                       Sets     Reps

Treadmill/Run             5 rounds          800 m (1/2 mile each round)

Clean                           5 rounds          15

Bench Press                5 rounds          10

Box Jump                    5 rounds          5

The Chris Pratt Diet

This Is The Chris Pratt Diet

You’ve heard it before. There’s no outworking a bad diet. Though his workouts are seriously tough, Pratt’s plan required a top-notch diet as well. That’s why he not only had a trainer, but also the best nutritionist helping him as soon as he found out he’d landed the role.

Pratt worked with Phil Goglia to devise a meal plan. While he joked that his shocking transformation was the result of six months sans beer, there’s some truth to that Instagram caption. Pratt stuck to tried and true methods to fuel his workouts and cut out any and all junk. This was no dirty bulk. He said goodbye to all things fried. He also stuck to a Paleo-type diet, meaning low on the carbs. As well, protein was a mainstay in his diet, in order to build the muscles he needed to step into the superhero suit.

Make no mistake: This was no starvation diet. Pratt was eating around 4,000 calories a day to support his 6’3″ frame and to keep the bulk he worked so hard to put on. On his daily menu were plenty of lean animal proteins, veggies, nuts, fruits and seeds. Any carbs he did eat were complex ones, meaning no empty-calorie processed carbs.

Flex Banner

Conclusion 

It isn’t easy getting into superhero shape. Pratt’s results are a nod to his dedication and hours of blood, sweat and tears. You too can have the jaw-dropping transformation if you are willing to roll up your sleeves and get to work. There’s no room for cutting corners in this routine, but the results will be well worth the work. If you have the guts and drive, you can have the results that Pratt will no doubt be showing off on the big screen for many movies to come.

By Emily Schneider-Green

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The holidays are here. That means you get to relax. But don’t just veg out all month long! Here are our best picks for movies that will get you in the mood to hit the gym!

The holidays can be a time to relax with family and friends while eating far more than we would at any other time. But, who says you have to gain weight over the holidays?

While you’re enjoying your break from work or school, you can relax with a movie and some leftovers from your holiday feast.

Here’s a list of 10 movies with some examples of workouts and the calories they’ll help you burn. These films will get you so hyped that you won’t miss a workout no matter what!

074-g-i-jane#1 G.I. Jane (1997)

The 1997 film G.I. Jane, starring Demi Moore, is a well-known military movie about strength, perseverance and girl power. Lieutenant Jordan O’Neil is a topographical analyst. She is selected to be the first woman to attempt to complete the U.S Navy Combined Reconnaissance Training.

Later, we learn that she was selected because they thought she was sure to fail. The film features O’Neil’s transformation with intense workout scenes. Through all the hard work and dedication, she achieves a sense of pride and accomplishment that comes from overcoming obstacles.

Master Chief John James Urgayle encourages the trainees while doing P.T. in the surf on the beach saying the well-known words, “Pain is your friend; your ally. It tells you when you’re injured. It keeps you awake and tells you to finish the job. It lets you know you’re not dead.”

Lieutenant O’Neil’s journey shows you that accepting setbacks and failures as motivation and learning experiences will bring you closer to becoming a better, stronger version of yourself. While watching Demi Moore’s performance in G.I. Jane, you would probably want to enjoy a slice of pumpkin pie. Afterward, you could attempt O’Neil’s hardcore one-handed push-ups. Of course, you’ll need to do them for 36 straight minutes to burn off the calories from the pie.

maxresdefault-2#2 Chariots of Fire (1981)

This is a fact-based film based on sprint runners Harold Abrahams and Eric Liddell’s journey to the 1924 Olympics in Paris. Chariots of Fire is different from the norm of motivational films.

How?

There are no intimidating, rock hard, glistening bodies. It just has someone who took the first step and kept running.

Running is possibly the cheapest exercise regimen you could adopt. All you have to do is take that first step, followed by another and so on. Olympic athletes inspire everyday people to strive for the extraordinary and after watching this film, you’ll definitely have the urge to get out and experience the euphoria that Liddell and so many other runners swear by.

Don’t forget: Running is one of the best fat burning exercises and requires no equipment! But, to burn off one sugar cookie that you snagged from Santa’s plate, you’d need to run one mile at a speed of five miles per hour. Maybe Santa would enjoy a bowl of almonds this year.

2009666-rocky_iv_original_k#3 Rocky (1976)

Rocky Balboa, or as his fans know him, “The Italian Stallion,” was boxing and making $40 dollars a fight. He was pushing 30. He was feeling like he never reached his prime and those around him were telling him he needed to retire. Just when he begins to believe that maybe all of his naysayers are right, he’s offered a fight against the undisputed heavyweight champion of the world, Apollo Creed. Rocky grabs this opportunity and does everything he can to achieve his goal.

He becomes dedicated to training for the fight. He wakes up at 4 a.m., eats five raw eggs and then goes jogging with the pinnacle of his run being his climb up museum stairs. On his first trip up the stairs, he made it to the top. He was panting and clutching his side, but he made it. With determination and willpower, he got better. During the iconic scene with “Gonna Fly Now” playing in the background, he reaches the top and his improvement in obvious.

If you’re starting out, it may be discouraging when you can’t complete a workout the way you planned or even in its entirety. Be like Rocky. Don’t give up. The only way to improve is through practice and perseverance. Boxing is a great way to burn calories, strengthen muscles and improve coordination. To burn off 140 grams of holiday ham, you would only need to complete 15 minutes of in-ring boxing. Watch for that left hook!

6a00d8341c7f0d53ef01a5116ca21b970c-2#4 Bridget Jones’s Diary (2001)

Changes in your life and your diet will not occur unless you’re ready and willing to make them happen. Bridget Jones was single in her early 30s and decided to make healthy changes in her life. This included quitting smoking and drinking alcohol. It also involved watching her weight and refraining from pursuing men with toxic personalities.

Even when you’re not at an unhealthy weight, you can still use exercise to improve your health, mentally and physically. She decided to document this journey in a diary. Using a diary to keep track of your goals is a great way to hold yourself accountable and to document your progress. Bridget learns the value of loving herself and being comfortable in her own skin.

These benefits are there for you as well through regular exercise. Stationary cycling is a great cardio and lower body workout. You can use it at home, in the gym and there are even high energy spin classes filled with men and women alike that will help keep you motivated as you go through the guided workout. A 30-minute spin class is the equivalent of burning off one 1 cup of stuffing from your holiday meals.

background-2#5 The Wolverine (2013)

Haven’t we all, at some point, wished we could be a superhero? In The Wolverine, Hugh Jackman plays a man, haunted by his past, yet willing to use his powers to save those who need him. To achieve the primal, animalistic look, it was reported that Jackman meet with a trainer who had him doing basic lifts like the bench press, variations of squats, deadlifts, weighted pull-ups, shoulder press, triceps dips and lateral raises.

Achieving your fitness goals takes dedication. As a result, you could achieve the superhero physique you’ve always dreamed of. However, you most likely won’t develop Wolverine’s healing abilities, so don’t forget to give your muscles a chance to heal!

Triceps bench dips are a great way to get Wolverine’s sculpted arms. But, after eating one cup of Marie Callender’s Sweet Potato Casserole, you’ll have to do triceps dips for 75 minutes!

maxresdefault-3#6 Kickboxer (1989)

Want to watch an action-filled motivational film? If so, Jean-Claude Van Damme movies always fit the bill. Training your body for a purpose is far more rewarding than training to become aesthetically pleasing. That’s exactly what Kurt Sloane did in the 1989 movie Kickboxer. Setting goals is the foundation for a healthy lifestyle.

But, if the goal is a number on the scale, it becomes unstable. Why? Different body compositions can look drastically different, yet their weights are the same. Setting goals like the ability to run, lift a certain weight or complete a physical task that’s currently impossible for you are solid and achievable goals.

Sloane’s Muay Thai training with Xian Chow depicts the dedication that a transformation needs. The practice of Muay Thai kickboxing is a great lower body workout and cardio exercise. After 8 grams of turkey, you could de-stress with only 15 minutes of Muay Thai kickboxing and burn off enough calories to have more!

blood-sport#7 Bloodsport (1988)

Here’s another Van Damme classic! This film showcases more of Van Damme’s abilities and makes viewers of all ages yearn to do a helicopter jump just like Frank Dux. Dux is somewhat of a superhero exhibiting honesty, integrity, and amazing strength abilities. But, unlike comic book superheroes, his abilities are attainable.

Sit down and relax with some holiday dessert like pecan pie and watch Bloodsport. By the end, you’ll be itching to try your hand at martial arts. And, as an added bonus, with only 20 minutes of martial arts training, you’ll be able to have another slice! 

the-karate-kid-1984-movie-clip-screenshot-wax-on-wax-off_large-2#8 The Karate Kid (1984)

Daniel LaRusso is forced to move from his home in Newark, New Jersey to California. A beautiful blonde named Ali catches his eye with her smile while her ex-boyfriend, Johnny Lawrence, catches his other eye with his fist. Daniel reaches out to the maintenance man at his new apartment to teach him karate to protect himself. His abilities will be tested at a karate tournament.

Daniel learns that his methods are, for lack of a better word, unconventional. But, after waxing cars, painting fences, sanding floors and painting houses, Daniel realizes that Mr. Miyagi isn’t simply looking for someone to do his chores. Miyagi is actually training him to fight.

While working out, you may begin to feel the same way Daniel did. “Is this really making a difference? All of this jumping around seems a little ridiculous.” Stick with it and you’ll see progress.

terminator-genisys-t-800-2#9 Terminator Genysis (2015)

Since winning the title of Mr. Olympia at the age of 20, Arnold Schwarzenegger has been an icon of fitness. Since his 1982 role in Conan the Barbarian, he has also been known to play action packed roles filled with physical stunts. In Terminator Genesis, Kyle Reese, played by Jai Courtney, is sent back to 1984 to protect Sarah Connor, the mother of the leader of the resistance John Connor.

Arnold, however, is by no means obsolete in this film. With that said, Reeves clearly leads the way. The 2015 Terminator movie doesn’t disappoint die-hard Terminator fans. There are plenty of action and fight scenes. Arnold maintains his robotic and ironic sense of humor while Sarah Connor stands firm as an independent woman who doesn’t need anyone to take care of her.

In the war against the machines, every day is life and death, just as in the life of many Americans who wish to change their lifestyle to improve their health. Unlike the Terminators, we’re only given one body. It’s our job to take care of it and keep it running like a machine with exercise and a healthy diet. If you’d like to practice weight lifting to gain Mr. Olympia’s strength to defeat the machines, you should know that you could burn off the equivalent of a slice of pecan pie in 20 minutes.

invincible#10 Invincible (2006)

Based on the true story of Vince Papale who played football for the Philadelphia Eagles from 1976 to 1978, Invincible is a film about a part-time bartender who is laid off from his job as a substitute teacher and whose wife leaves him in the same day.

While jogging through town, Vince, played by Mark Wahlberg, stops at Eagles stadium and attends a training camp as a walk-on. Vince endures ridicule from the fellow participants in the training camp. He learns that the road to success is not a straight line. He encounters setbacks and experiences a sense of defeat in the form of six preseason losses.

Vince puts his past failures behind him and focuses on his future. Invincible is a lesson in looking towards the future and not letting past failures pull your focus away from your goals. Learn from this and watch your diet and caloric intake. Just 12 minutes of vigorous cardio can burn off the calories in that can of soda you had with your festive dinner.

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Conclusion

There are going to be times in your fitness journey when you feel like you’ve failed. Maybe you have taken a break from working out and you’re hesitant to begin again. Don’t get distracted from your goals. With attainable goals in mind, nothing is impossible. If nothing else, these movies prove you can get back in the game and finish the fight.

By April Wilson

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Gym Junkies.com is live at the Olympia 2016 Finals with the results from the Open Bodybuilding, 212, Physique, Figure, Fitness, and Bikini divisions!

OPEN BODYBUILDING

5th William Bonac

4th Mamdouh Elssbiay (Big Ramy)

3rd Dexter Jackson

2nd Shawn Rhoden

1st  Phil Heath – 2016 6X Mr. Olympia

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212 BODYBUILDING

5th David Henry

4th Eduardo Correa

3rd Jose Raymond

2nd Ahmad Ashkanani

1st Flex Lewis – 2016 5X 212 Olympia Champion

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FIGURE 

5th Swann Delarosa

4th Nicole Wilkins

3rd Cydney Gillon

2nd Candice Lewis-Carter

1st  Latorya Watts – 2016 2X Figure Olympia Champion

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MEN’S PHYSIQUE 

5th Andre Ferguson

4th Brandon Hendrickson

3rd Jeremy Potvin

2nd Ryan Terry

1st Jeremy Buendia – 2016 3X Men’s Physique Olympia Champion

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CLASSIC PHYSIQUE 

5th Darrem Charles

4th Breon Ansley

3rd Sadik Hadzovic

2nd Arash Rahbar

1st  Danny Hester – 2016 Classic Physique Olympia Champion

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WOMEN’S PHYSIQUE 

5th Jamie Nicole Pinder

4th Kira Neuman

3rd Heather Grace

2nd Danielle Reardon

1st Juliana Malacarne – 2016 3X Women’s Physique Olympia Champion

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FITNESS TOP 5 

5th Bethany Wagner

4th Whitney Jones

3rd Regiane DaSilva

2nd Tanji Johnson

1st Oksana Grishina – 2016 3X Fitness Olympia Champion

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BIKINI TOP 5

5th Jennifer Ronzitti

4th Ashley Kaltwasser

3rd India Paulino

2nd Angelica Teixeira

1st Courtney King – 2016 Bikini Olympia Champion

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