[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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Seriously! There are! But you have to take it seriously! Bigger legs mean more strength and more capacity to do work. Unfortunately, you wouldnt get there without taking tremendous hours of training! Even pro body builders took a lot of time to get their legs as thick as trees!

As Heavy as You Can

There is really no sorcery behind it. With motivation and willingness, you can have it too! One sure fire way to build big legs is to lift heavy stuff. Maybe you have already heard that squat is king? Yep, thats true. Squats are one the best ways to build your legs.

Power in Numbers

Squats done in proper form engages the largest muscles in the body, the quadriceps, and the glutes. You may think that this is the key in doing heavy sets at the gym, right? Right, but, not quite. Aside from those two, eight more muscles are engaged in each squat.

This is why its essential to work out all those muscles to give you that bulk of a big leg! Isolation exercises have their merits too. But, a compound exercise like squats will give you the most strength and size gains.

Five by Five

Heres a neat example of an effective squat workout. If you are a beginner, do so gently. You dont want to hurt yourself.

For newbies, dont try one rep max yet. You will just hurt your back. If you are used to an active lifestyle, maybe you can start with about 40-50% of your body weight. If you havent been active lately, 30% of your body weight will be a good start!

Heres how you to do a perfect squat.

  1. Limber up.
  2. Open your feet as wide as your shoulders with your toes pointing a little outward. The direction of your toe may seem like a trivial thing, but, this gives you more balance. It will?be less likely for you to fall when you point your toes out.
  3. Practice a squat without the weights first. Remember, keep your heels planted on the ground for balance. If you cant bring yourself lower without lifting your heels, maybe you should widen your stance and practice a bit more before you go for the perfect squat.
  4. Bring your butt lower while raising your hands forward simultaneously. Your arms correct the center of gravity as you go down, to make sure you will not fall. Alternatively, you can start with your arms raised. Do whatever is comfortable to you.
  5. Stop when your butt is a little lower than your knees then push back up.
  6. Repeat the process and do about 8-12 to warm up and get familiar with the motion.
  7. Now, when you are all warmed up, grab a barbell and mount it behind your neck. Take note of the position of the barbell. It should not be compressing your cervical spine. The bar should run along your traps while you hold the bar about 6 inches from your shoulders.

An Olympic bar weighs 44 pounds already. If you weigh 150lbs, this is about a third of your weight already. If you will be going for 30%, the Olympic bar is enough.

Now,

  1. Now, bring down?your butt with all the weights in a controlled manner below your knees.
  2. Push back up and repeat the process for 5 repetitions.
  3. Rest for one minute and repeat
  4. do five sets.

Do this routine every other day and add 5 pounds every week to increase the resistance.

Building Big Legs with Cardio

While you are on your journey on building big legs, you may want to try and have an exercise bike as your cardio preference. You can adjust the resistance of this machine and make it difficult for your quads to push! This also helps in building your legs!

Building Big Legs with Suspension

A suspension gym is a great way to make sure that you have proper cat form and don’t injure your joints because you are holding yourself up with the straps!
Last Words

Building muscles require a lot of heavy lifting. Be sure to take precautionary measures while working out! Safety is your top priority. Big legs will be of no use if you get your back injured! Stay safe!

Liked this post? Feel free to leave a comment below. Share this page if you have enjoyed reading it!

 

Guest Blogger Bio:Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

 

References:

https://www.bodybuilding.com/content/build-monster-legs-with-this-workout.html

https://www.bodybuilding.com/content/how-to-squat-proper-techniques-for-a-perfect-squat.html

]]> 5 Great Full Body Bodyweight Workouts You’ll Love https://www.thehumantrainer.com/5-great-full-body-bodyweight-workouts-youll-love/ Fri, 09 Jun 2017 17:01:25 +0000 https://www.thehumantrainer.com/?p=12886 Who said that you need barbells to pack on size or lose that flabby gut? Heck, you don’t even need a gym membership. For years, soldiers, celebrities, and professional athletes have used tried-and-true compound bodyweight exercise routines to lose weight and pack on lean muscle. Chris Pratt even whipped himself into shape for “Guardians of the Galaxy” by doing push-ups, lunges, box jumps, and burpees.

The best part about these bodyweight workouts is that all of them work different parts of your body at the same time, which means that you’ll lose weight and add definition faster and more effectively. And you can do them just about anywhere without any additional equipment aside from a pull-up bar or an elevated surface.

1. Men’s Fitness’ 14-minute Bodyweight Workout

Men’s Fitness knows that we can’t always make it to the gym. Luckily, they’ve put together an amazing program that hits different parts of the body and combines the best of both the bodybuilding and fat loss worlds. It works either on its own or as a supplement to other routines.

Their workout begins with a warm-up consisting of jumping jacks, squats, and push ups before moving onto two circuits performed for two sets back-to-back. These circuits include total body exercises like burpees, push-ups, squats, and planks — the things you need to develop that killer beach body without having to lift a single weight.

2. Suspension Trainer Circuits

Suspension trainers have increased in popularity as exercisers look for other ways to achieve maximum flexibility while attaining peak physical fitness. These devices can be found in just about every gym, and you can purchase them separately for your home. There’s a reason why they’ve become so popular, and it’s that you can get an intense full-body workout regardless of your fitness level.

Core Training Tips devised a routine consisting of three circuits, each designed to work different parts of your body. These circuits are geared to tone up your chest, back, and legs while improving your posture and balance. The site recommends you perform each circuit for two sets of anywhere from five to ten repetitions per exercise for maximum fat-burning effect.

With a proper diet and routine, the American Council on Exercise says that suspension training can improve your cardiovascular capacity and muscle tone within eight weeks.

3. T-Nation’s 8 Minutes to Awesome

Inspired by NFL superstar and professional martial artist Herschel Walker’s daily high-volume bodyweight workout regimen, T-Nation came up with a routine that revolves around a punishing routine of push-ups and bodyweight squats performed for as many repetitions as quickly as possible.

It doesn’t get any more minimalistic than this. Start with three minutes of push-ups, and get creative with them. Put your hands farther apart to build a bigger chest or closer together in the shape of a diamond to increase the all-around intensity. Follow that up with five minutes of bodyweight squats to fire up your legs.

Gym owner Max Shank writes that the goal is to increase your physical fitness while developing good habits. You’re bound to do that in no time if you make Shank’s routine part of your schedule.

4. High-Intensity Rowing

Did you know that you can get a high-intensity full-body workout just by rowing really quickly? The rowing machine is an underrated gem because it burns fat and works your entire body simultaneously, and you don’t need a complicated routine to see results quickly.

With the help of instructor Anna Cummins, author Danielle McNally created a challenging rowing routine that can burn hundreds of calories in just 20 minutes. Try to keep a pace of anywhere from 20-28 strokes for ten minutes, then get up to stretch. During that brief intermission, McNally recommends you supplement the routine with walking lunges or squats before rowing at the aforementioned speed for another ten minutes.

Remember to use good form, no matter how many rows you have under your belt.

5. Stew Smith’s PT Pyramid

There are few workouts that can claim to be as spartan as Stew Smith’s PT Pyramid. Smith, a former Navy SEAL, created the workout to help prospective military and law enforcement entrants increase their repetitions in the various strength-building exercises that each organization tests. Depending on how diligent you are, you can expect to do 225 pull-ups in one day.

The way Smith’s program works is that it goes from one to five on one side, with the six on the top, and then descends from five to one on the other side. Initially, you will do a single pull-up, two push-ups, and three sit-ups. The second set, you will do two pull-ups, four push-ups, and six sit-ups . For each set, the number of reps increases the higher you go and decreases as you go down the pyramid.

His program excels in its adaptability: You can perform dozens of sets without hitting failure. In addition, you can change the program depending on which muscles you want to hit. This means that you don’t have to adhere to the stated circuit of push-ups, pull-ups, and sit-ups; you could throw things like lunges, squats, and timed sprints into the mix.

 

Guest Blogger Bio:?Eric is the content manager at?Fit&Me. Fit&Me is dedicated to helping you achieve your health and fitness goals, and transform your body by offering the best fitness equipment and knowledge you need.

]]> Why you should do Suspension Bodyweight Training https://www.thehumantrainer.com/why-you-should-do-suspension-bodyweight-training/ Thu, 12 Jan 2017 21:13:24 +0000 https://www.thehumantrainer.com/?p=12366 Unlike what most people think, suspension bodyweight training isn’t some new, on the fly trend. It has actually been around for 150+ years, but just sort of faded into the background with the shift toward preferring isolation training in the 60’s thru 80s.

Acrobats and gymnasts are the pioneers of strength training that uses suspended bodyweight; with the use of rings, ropes, and trapeze bars. Bodybuilders eventually adopted their techniques with using rings suspended from metal chains. These types of athletes continued to wow us with their toned and strong physiques from suspension bodyweight training even in the isolation training era, but now, fitness professionals across the board are realizing the importance and benefits of suspended bodyweight training, hence, the so-called “new” form of fitness is back!

Why should suspension bodyweight training be an important part of your exercise regime?

Because it uses muscle groups as oppose to isolated muscles, it reinforces muscle firing sequences similar to ways we move in EVERY, SINGLE life activity, including in sports. Therefore, it strengthens your body for movements it actually does, unlike with an isolated up-and-down bicep curl, for instance.

What does suspension bodyweight training offer that virtually no other straight-forward workout does?

Thats easy. DESTABILIZATION.

Because youre suspended, your body is destabilized. Muscles all over your body (especially your back and core) will instantaneously fire in EVERY exercise in order to maintain proper alignment and body position.

Seriously, its automatic! You dont even have to think about it. With suspension bodyweight training there are instantly increased muscular demands that you cannot get when using a machine or free-weights. For example, while doing a tricep press you are suspended in a forward incline while on your tippy-toes. Your quads, butt, core, and back are all working while you’re doing those presses. Try getting that from a regular ol dumbbell press!

Suspension bodyweight training causes the body to fight gravity, therefore challenging the body to find balance and center itself. This constant state of trying to balance throughout your workout cause the body to strengthen the core, and spine and joint stabilizers.

As these muscles get stronger, it increases the bodys ability to steady itself in even more challenging unbalanced positions. This increased ability to balance oneself correlates directly to increased performance in virtually every sport, and decreases the possibility of injury due to slips or falls.

In short, suspension training will:

  • Work your core in ways you never imagined
  • Give you a new and different workout challenge
  • Help your balance
  • Help your stability
  • Increase your strength
  • Decrease the possibility of injury
  • Improve your game
  • Improve your LIFE

Plus – ITS SO EASY!Recent design evolution makes suspension bodyweight training one of the easiest and most convenient ways to strength train as it requires minimal equipment, is highly portable, and can be done almost anywhere.

 

Article By: Fitness Dame

]]> What we can Learn from our Olympic Heroes https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/#respond Mon, 08 Aug 2016 07:00:53 +0000 http://thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/ *Article reposted from August 2012

Another Olympic Games has started, and as I watch the events I cannot help but be left inspired and in awe over these amazing athletes. To watch people who train hours on end 365 days a year, rain or shine, through injuries, setbacks, and defeat all for the chance at a gold metal that can be lost by being a fraction of a second off All I can say is WOW!

Olympics athletes truly show us a glimpse into what the human body is really capable of, and while this degree of dedication isnt necessary for most people, we can still learn from these athletes and apply some of their ways to our workouts and other aspects of our lives.

Do What you Love. A key reason why Olympic athletes are able to get up day after day before the sun rises to train is because they like the sport theyre in. Finding an activity that is enjoyable is key to being able to stick to your training on a long-term basis. Most people automatically think that getting fit means hitting the gym, but if you dread stepping foot into the building chances are youll stop going sooner or later. Take up karate, or a dance class, go hiking or swimming! If you love strength training but rather be outdoors, invest is some equipment like a suspension gym or Ripcords. Do what brings you joy.

Climb your Way Up. It is easy to forget while watching what to us may seem like super-humans that Olympians took years of training to get to the level that they are. Even Olympians have bad days, and no on can be their best all the time. Athletes do not become champions over night, and neither will you. Many Olympians say that a key to their continuing dedication is the day-to-day victories and focusing on their strengths rather than their shortcomings. They are not going through their days trying to be the best, they are just trying to be better then they were the day before.

This is a HUGE key to success. Trying to hit a huge goal and stick to a rigid diet and exercise regime may seem overwhelming. Try taking baby steps and build your way up. If youre just starting out and managed to do a 15-minute workout and skipped dessert enjoy that victory. Dont be mad that you werent able to do the hour workout you planned. 15 minutes is better then the nothing you did last week. Try making it 20 minutes tomorrow, and keeping going.? As long as you keep going, you will reach your goal!

Get a Trainer or Take a Class. Another thing that was a huge realization while watching the Olympics is that these athletes, who are considered the best in the world, still have a coach to guide them. Coaches, trainers or class leaders are a huge help when it comes to setting new goals, motivating you to stick with them and preventing injury along the way by ensuring that you have the right form in your exercises. Its also never a negative thing to have someone cheering you on through all of your accomplishments.

Join a Team. Olympic swimmer Michael Phelps credited his teammates, saying he couldnt have done it without them when he won 8 gold metals in 2008. Olympians are rarely going at it alone, and the people cheering them on have an enormous impact on their ability to stick with their goals. So join a sports team or simply get a friend to be your workout buddy. Youll push yourself harder because youll have someone to motivate you and you won’t want to let them down.

Mix it Up.?Even Olympians can get in an exercise rut, and many of them exercise outside of their sports in order to shake things up. USA Olympic team boxer, Jose Ramirez incorporated using The Human Trainer in order to improve his balance and core. Swimmers do resistance stretching, runners swim, soccer players improve footwork and agility with ballet and yoga. Mixing up your workouts will help you have a well-balanced muscle structure and help to prevent plateaus. Include cardio, strength and resistance exercises, and stretching into your workouts.

Visualize and Stay Positive.?Many Olympians claim that their warm-up before competing is visualizing the game. They imagine and see every victory, possible defeat, and weather patterns ? If they imagine they can get through each obstacle, chances are they will. This is a great tool for workouts and every other aspect of life. If you believe you are capable of getting through things you will.

Stay Strong.?Eating right and getting rest are just as necessary to an Olympian as working out. If athletes don’t fuel their bodies properly, they don’t have the energy and stamina to perform. Make sure to eat a balanced diet of protein and healthy carbs (fruits and vegetables) Stay away from sugar!

Most Olympic coaches require downtime. It is detrimental to staying focused, allowing the body to heal and recover, and preventing burnout. Many Olympians meditate as a way of relaxing. Remember that though Olympians are among some of the fittest in the world many of them cannot put up with the riggers of constant hardcore training forever. Injury and bodily wear-and-tear eventually catch up with them. Unless you are training for a specific event the average person should take a rest day every second or third day.

 

The inspiration that the Olympics causes usually results in an influx of new signups with trainers and gyms around the world. But dont let that newfound excitement to improve yourself die away until the next Olympics. The key thing to learn from our Olympic heroes is not to give up. Keep striving toward your goal, dont let setbacks stop you, and you cannot fail!

Onemedical.com, Dr. Robert Hopper

Article By: Fitness Dame

]]> https://www.thehumantrainer.com/4what-we-can-learn-from-our-olympic-heroes/feed/ 0 Take your workout from Winter to Spring https://www.thehumantrainer.com/take-your-workout-from-winter-to-spring/ https://www.thehumantrainer.com/take-your-workout-from-winter-to-spring/#respond Sat, 02 Apr 2016 19:02:06 +0000 http://www.thehumantrainer.com/?p=11296 Spring is finally here! Its the perfect excuse to move out of the stuffy gym and take in some fresh air! But transitioning your workout from indoors to outdoors can be trickier than you may think.

To help you to make this transition with ease, consider the following tips.

#1 – From Treadmill to Trail

You set your speed on a treadmill and the belt keeps you maintaining it. It’s much tougher when you have to initiate the pace all by yourself and have to deal with varied terrain instead of a nice, flat surface. Gotta love those springtime potholes!

How to do it:

Expect to start a bit slower and gradually increase your speed back up to your treadmill pace. Consider shaving off 10-20% from your typical speed and/or time for the first few weeks and work your way up. OR…

Consider intervals. Based on your current fitness level, take the time to gradually build up your strength and stamina by progressing with intervals of walking and running. For example: 4 min. walking + 1 min run/jog; 3 min walk + 2 min run/jog; 2 min walk + 2 min run/jog; 1 min run + 3 min run/jog

#2 – Weight Room to Body Weight

If youve been using weight machines you may definitely feel delayed onset muscle soreness (DOMS) once you start any outdoor activity. This doesnt just apply to sports; you can also end up with muscle pain from gardening, yard work, or any seemingly light recreational activity.

WHY you ask?? When using machines, the range of motion is often supported and limited, while with sports and everyday activities, movement is dynamic and multi-planar (moving in many directions). Once you take your activity outdoors, your muscles move in more complex ways and usually without rest.

How to do it:

Leave the machines behind and take on a suspension trainer. This fun piece of equipment offers the ability to do dynamic and multi-planar movements, allowing your body to prep and strengthen for ANY activity. PLUS with a versatility anchor your suspension gym can be attached to any tree, or pole allowing you to take it outdoors with you!

TIP: Your fav sports or outdoor activities can sometimes favor one side of your body, which can create muscle imbalance and increase risk of injury. To stay in balance, think of what youre working on in sports and activities and exercise in ways that helps compensate for whatever may be missing. For example, if you play golf, you may want to train similar movement swinging the other way for balance, add some cardio and some lower body strength exercises. If you garden, you may want to add some cardio and lots of upper body stretching that opens the chest and shoulders. If you squat down while gardening try some hamstring and quad stretches.

A resistance band is a great way to add muscle work to a walk, hike or run as its light, and portable.

#3 – Indoor to Outdoor Cycling

Indoor group cycle classes (aka spin class) offer a great cardio and conditioning workout. There are some mega differences between a stationary bike and a regular bike however, which may cause you to fatigue faster and feel some muscle and joint pain.

Posture. You dont need to be aerodynamic indoors so we tend to set the handlebars higher; allowing you to see the instructor and reducing stress on the shoulders, wrists and lower back.? Once youre outside, youll have the wind, and the vibration and inconsistency of the road to deal with so youll tend to set the handlebars lower and not sit straight up. Set your handlebars higher at the start of the season. Do reverse posture stretching.

Variations in Speed: Youll tend to go faster on an indoor bike because you can vary your speed at your own desire. The wheel of a spin-bike is also weighted which adds momentum and that feeling of spinning. Once you get outside, youll be riding against the wind and terrain so dont be surprised if you slow down quite a bit ? at least until you get used to it.

#4 – Stair climbers to stadium stairs

Stair climbers can provide a challenging workout but can still be far easier than climbing actual stairs at a local stadium? or any large staircase for that matter! First, on indoor machines, you set the resistance or the depth of the stair. And, whether you intend to or not, most people have their hands on the rails and end up supporting some of their body weight. FYI, the more you support the FEWER calories you burn!

Ease into it:

– add a few flights of stairs at the end of a walk or run

  • shoot for sets. find a specific flight of stairs and start with a few sets or flights; gradually increase the number you do adding to it every 2-3 weeks

With these tips youll be able to enjoy the outdoors AND continue to get in shape just in time for swim suit season 😉

Article By: Fitness Dame
Resources: libbymorris.com

]]> https://www.thehumantrainer.com/take-your-workout-from-winter-to-spring/feed/ 0 What to Eat to get 6-Pack Abs https://www.thehumantrainer.com/what-to-eat-to-get-6-pack-abs/ https://www.thehumantrainer.com/what-to-eat-to-get-6-pack-abs/#respond Tue, 08 Mar 2016 20:09:10 +0000 http://www.thehumantrainer.com/?p=11213 So youre after the ever eluding 6-pack abs? Getting a 6-pack is hard work. It takes dedication to a complete lifestyle overhaul. Heres what you need to do

EXERCISE

You should be working out 3 to 5 times per week. Try exercising with a suspension gym. It will help target the ab muscles in ways that regular ab training cant achieve. Because of the added element of balance your core is engaged in every exercise.

While working out regularly is crucial, its only a small piece of the pie. Diet is 90% of getting to the abs of your dreams.

THE DIET

Eat 5-6 times a day. By eating every few hours, you’ll keep your metabolism revved up and ensure that you never feel starving.

How to do it? Eat three standard meals and three smaller snacks.

For example:

8 a.m. BREAKFAST

11 a.m. SNACK

1 p.m. LUNCH

4 p.m. SNACK

6 p.m. DINNER

9 p.m. SNACK

Calories

How many calories you consume and what those calories consist of is the main thing you gotta get control over. Most people starting out on a fat loss program will begin losing body fat at an intake of about 13 calories per pound of body weight (provided you are doing workouts 3-5 days a week). Multiply your current bodyweight (in pounds) by 13 (calories) to get your daily calorie allowance. As you progress, you may have to bring your calorie intake down to the 9-10 calories per pound. This is because at the lower body fat levels, your body is going to fight you harder to build muscle.

NOTE: When youre at such a low calorie intake its wise to switch it up from time to time and have higher calorie days to ensure your metabolism doesn’t crash. Try having a higher calorie day (including more carbs) on heavy workout days and lower them again on rest days.

Protein

Protein levels needs to be high when trying to get a 6 pack because it’ll boost your metabolic rate, prevent lean muscle mass loss (which comes with very low calorie diets), and keep you feeling full. Take in 1.2-1.5 grams of protein per pound of body weight. Multiply what you get from that equation by 4 calories per gram to get how many calories of protein you’ll be eating each day.

Below are all great sources of meat protein, showing the amounts of protein they contain per 100g:

  • Chicken (33g)
  • Pork (32g)
  • Lamb (36g)
  • Duck (29g)
  • Turkey (29g)
  • Beef (36g) *Grass-fed, free-range beef has the most reliably high levels of protein and other nutrients.
  • Tuna (30g)

Varying your protein sources will give you a wider range of nutritional benefits. Here are some of the best non-meat sources and how much protein they contain per 100g:

  • Parmesan (36g)
  • Pumpkin seeds (33g)
  • Eggs (12g)
  • Peanuts (24g)
  • Soya beans (39g)

Carbohydrates

Lowering carb consumption tends to be very effective for ab results since as you lower levels the body will burn up more fat and you’ll reduce water retention, making you appear leaner. BUT, If carbs are too low for too long energy levels will drop, cravings will become intense, and your resting metabolic rate will plummet. So, at the very least, put 25-50 grams before and after your workout sessions and never omit vegetables (a low calorie carbohydrate) source from your diet.

Every 3-4 weeks on an intense diet like this knock yourself out and have a high carb weekend in order to keep your metabolism from crashing. This short loaded carb period should be primarily focused on high carb, low fat foods while keeping your protein intake relatively consistent to prevent fat from being regained.

Fat

When it’s time to really get ripped you wont be eating all that much dietary fat. Limit it to only a few grams per meal and make sure its coming from the healthiest sources such as flax seeds, flaxseed oil, olive oil, nuts, avocado, and fatty fish or fish oil.

But for a longterm maintenance diet your daily fat intake should be minimum 15% of your total calories.

Be sure to avoid fat in the time period right before and after your workout as this will slow the digestion process. Those meals should be strictly protein and carbohydrates.

Reduce Salt, Sugar, and Stress

Finally, don’t forget some of the other factors that will influence how easily 6-pack abs come to you. These include things like sodium intake (which can result in a bloated appearance), sugar intake, getting proper sleep and lowering stress.

Avoid drinks like: orange juice, whole milk, sports drinks, soft drinks and alcohol. Stick to water coffee and tea.

Here are some great food studies to help you achieve your goals:

To Help Burn Fat:

  1. Broccoli is a low-calorie food thats packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.
  2. Cinnamon can help to blunt insulin response in the body, stopping you from storing fat, says an American study.
  3. Cheddar is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.
  4. Mushrooms are a great low-calorie way to add bulk to stews and pasta sauces, according to American research.
  5. Sweet potatoes are a low-GI food and research from the US found they dont promote fat storage by causing your insulin levels to spike, unlike normal potatoes.
  6. Apples contain antioxidant polyphenols, which help to prevent your body from storing fat, according to a German study.

To Help Boost your Metabolism:

  1. Green tea contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found.
  2. Chilli peppers are a great source of capsaicin, which helps to ramp up your metabolism, says a study in the American Journal Of Clinical Nutrition.
  3. Blueberries can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Womans University.
  4. Grapefruit contains chemicals that reduce insulin levels, which in turn can cause increased metabolism, American research discovered.

To Help Reduce Stress:

  1. Milk helps you lose body fat and build muscle, says a study in the American Journal Of Clinical Nutrition, making it a perfect abs drink.
  2. Oats are rich in carbohydrates, which boost serotonin levels in the brain and create a calming effect, according to research from Indiana University East.
  3. Oranges contain high levels of vitamin C, which can help to reduce levels of stress hormones in the blood, American research has found.
  4. Walnuts are high in fibre, antioxidants and unsaturated fatty acids, all of which can help to lower blood pressure and stress levels, says research from Penn State University.
  5. Salmon is a great source of magnesium, which helps to control cortisol levels, according to the Capital Region Medical Center in the US.

 

Following a workout and diet plan like this will help you get the 6-pack youre after. Just remember not to beat yourself up if you fall off the wagon. Giving up will get you nowhere. Just get right back on where you left off.

Article By: Fitness Dame
Resources: coachmag, bobybuilding.com, The Abs Diet 6-Minute Meals for 6-Pack Abs! by David Zinczenko with Ted Spike

]]> https://www.thehumantrainer.com/what-to-eat-to-get-6-pack-abs/feed/ 0 Tips to Improve your Core https://www.thehumantrainer.com/tips-to-improve-your-core/ https://www.thehumantrainer.com/tips-to-improve-your-core/#respond Tue, 08 Dec 2015 06:27:27 +0000 http://thehumantrainer.com/?p=10659 Nowadays, most people spend a good portion of their lives imprisoned sitting behind a desk. This leads to weakened abdominal, pelvis, hip, and back muscles. Training your core is the best defence against the effects of too much sitting. Another plus to a strong core – improved posture and balance – which helps you have more effective workouts and prevents injury and pain.

Are you Training Wrong?

When most people think of core training they usually focus on the muscles located in the belly region (transversalis muscles). These muscles are definitely an essential part of strengthening your core, but theres so much more to it! For real benefits to a strong core one must focus on the muscles on all sides of the spine.

Heres a few Tips on How To Build Your Core:

1. Emphasize the Back Exercises.
Most people tend to start with relatively more strength in the ab muscles than in the back muscles as strengthening the back is often overlooked. Put additional focus on the back in the beginning to help your back strength catch up with the front.

2. Strengthen before Stretchin.
Many physical therapists focus on stretching to help relieve back pain, but too much stretching without strengthening the back can lead to vulnerabilities. Only add stretching once there is a base of strength established.

3. Work Groups of Muscles.
Studies show that exercises that focus on using several muscle groups simultaneously as oppose to one muscle at a time is better for us as it is more similar to day-to-day movements we do in real life. The burpee is a great example of an exercise that requires several muscle groups to fire in order to achieve.

4. Do the Flamingo!
Exercises done while standing on one leg help to strengthen the supporting leg and helps improves balance. This concept can be easily achieved by using a suspension gym. The suspension gym gives you something to hold onto while doing one-leg exercises.

5. Breathe Right.
Breathing is extremely important in abdominal exercises, not only for oxygen delivery, but also for getting a better contraction in the muscle. Breathe out on the power stroke of the movement. Exhale as you release the movement.

A great way to constantly keeping your abdominal muscles engaged is to suck your belly-button back towards your spine throughout the exercise.

6. Work your Core 3-4 Times per Week.
If youre doing strength training or any other type of full body exercise, youre absolutely working your core. But you should definitely do core focused exercises 3-4 times a week in order to have a rock hard, strong mid-section.

7. Recovery is important.
Just like any other muscle in your body, recovery time with the core is important for your muscles to build, get stronger, and actually helps burn more fat. Give yourself a day or two in between core workouts.

8. Theres no need to over do it!
Dont worry about doing 1000 crunches as fast as you can. The important thing is to have correct form and that you feel the burn. Start small and work youre way up!

Article By: Fitness Dame
Resources: mindbodygreen, wellbeingescapes.com, jjdancer.com

]]> https://www.thehumantrainer.com/tips-to-improve-your-core/feed/ 0 The Valentine’s Day Sale is Coming https://www.thehumantrainer.com/valentine-sale/ https://www.thehumantrainer.com/valentine-sale/#respond Fri, 06 Feb 2015 08:00:00 +0000 http://thehumantrainer.com/valentine-sale/

canstockphoto3891604

Mark your Calendars!

The Astone Fitness Valentine’s Day Sale

is right around the corner

 

Saturday Feb 14th

ONE DAY ONLY

 

20% OFF the ENTIRE STORE!

Coupon Code: LOVE

 

canstockphoto3891604

]]> https://www.thehumantrainer.com/valentine-sale/feed/ 0 Should You Still Exercise When Sick? https://www.thehumantrainer.com/should-you-still-exercise-when-sick/ https://www.thehumantrainer.com/should-you-still-exercise-when-sick/#respond Thu, 22 Jan 2015 08:00:00 +0000 http://thehumantrainer.com/should-you-still-exercise-when-sick/

You’ve got your exercise routine down to a science, when BAM! You get hit with a bug! “Should I continue exercising through a cold or flu? If I stop will I have a hard time starting back up? Oh my God! I’ll lose everything I’ve worked so hard for! What should I do? WHAT SHOULD I DO?!”  Calm down, take a deep breath (through your mouth if your nose is blocked of course), and read this:

 

The answer depends on whatcha got. Exercising with a cold may be all right, but there’s a thing called “the neck check.”  If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and headache, it’s okay to exercise, but if your symptoms are below the neck: coughing, body aches, fever, stomach issues and overall fatigue, then skip the fitness till you feel better. If you have a fever DO NOT exercise! The danger is that exercise raises your body temperature even more, which can make you MUCH sicker than you already are.

 

That being said, be sure to listen to your body, and don’t push yourself. If you can’t, you can’t. Even if you do decide to exercise through your cold, the intensity of your workout should be a lot lighter than normal. When we’re sick, a hard workout can be more than our immune system can handle.

 

Some examples of some lighter exercise you can do are:

  • walking (preferably outdoors),
  • low intensity stationary bike riding
  • shovelling
  • yoga

 

Gym Etiquette When Exercising While Sick

 

Do your best not to spread your germs to the rest of the gym. Put a towel down on all equipment you touch, and wipe it off when you’re done. Wash your hands often, especially right after blowing your nose.

 

Lastly, consider doing your workout at home. A suspension gym, resistance bands, free weights, and exercise videos are great alternatives.

 

If I Take a Time Out, am I Doomed?

 

If you’re a regular exerciser missing a few days or a week is not going to have much impact on your progress. You don’t tend to have negative affects unless you miss a few weeks.

 

Ease Back In

 

Even the most avid exerciser needs to ease back into exercise after an illness. Start slow and step it up gradually.

 

The Prevention Prescription

 

Stop it before it starts – Exercise can help boost your body’s immune system and prevent an illness. 30 minutes of moderate exercise 3-4 times a week has been shown to raise T cell levels, which are one of the body’s first defences against infection.

 

However, intense exercise like that that professional athletes do has been shown to weaken the immune system.

 

To avoid getting sick after a hard workout, or any time for that matter:

 

  • Eat a well-balanced diet
  • Wash hands regularly Manage stress levels
  • Don’t smoke 
  • Sleep 7-8hrs a night
  • Balance your workouts with rest time to avoid overtraining and fatigue.

 

 

Resources: abc.net.au, webmd.com

]]> https://www.thehumantrainer.com/should-you-still-exercise-when-sick/feed/ 0 Introducing The Spanking New Human Trainer Essential Pro Kit https://www.thehumantrainer.com/new-human-trainer-essential-pro-kit/ https://www.thehumantrainer.com/new-human-trainer-essential-pro-kit/#respond Thu, 15 Jan 2015 08:00:00 +0000 http://thehumantrainer.com/new-human-trainer-essential-pro-kit/

Everyone has a resolution to be better in the new year; The Human Trainer is no exception…
 
 Introducing The Essential Pro Kit
 
This baby includes the following new features:
 
– New Main Straps with integrated door anchors – makes travelling and set up easier with one less piece to worry about
 
– New Short Versatility Anchors with integrated door anchors – now easier to use on shorter height options
(long Versatility Anchor still sold seperately)
 
– New ultra heavy grade all rubber handles – stronger with more comfortable grip
 
– New extra large mesh carry bag – now able to carry all your accessories in one bag!
 
– Certificate of Authenticity with Serial Number – to be sure you’re getting the real deal and not a dangerous fake copy
 
– New Retail Box Packaging – It’s sexier this way
 
 
This kit allows you to set-up indoors, outdoors, on a door, or on a tree… as it comes with BOTH anchoring options. Now that’s one hot piece of versatile exercise equipment !
 
 
order-button-100 for $189.99!

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