How to Create a 6 Week Routine (1 of 2)

Alright so you’re ready for regular physical activity. Congratulations!

This is great news!  But now that you’re finally here, you’ve got a whole new problem:You don’t know where to start….  WHAT to train OR  HOW to train.

Image result for lifting face black and white, gym cultureLet’s first take a look at your body. If you have never lifted before:

Please read this about the BodyFoam Rolling,

What kind of lifter are you?

The different training styles, and why reps are important and which rep schemes you can use in your program.

  • What’s your posture like? Do you slouch?

  • Do you have lower back pain? or pain anywhere?Lower Back Pain/Injury

  • Do your legs turn in, turn out?

  • What’s your range of motion, particularly in the hips and shoulder?

  • Can you do more than one sit up?

  • Can you walk on an incline or jog for a full mile without dying?

  • Do you know which of your muscles are the tightest?

You must understand that your body in its upright position tells a story.

It is the end-product, or conclusion of your muscles.

Things they are doing, have done, and will continue to do without you being aware or giving them the green light. Now you are involved in this story and can tell it however you see fit.    

Tiffany Fuentes

If you slouch, it means that your muscles on the front are pulling your skeleton forward AND the muscles on your backside don’t have a thing to say about it.

They aren’t putting up a fight or pulling back to keep you straight. Nope, they’re just giving in.

This is all posture is, how well the moving parts of your body communicate and work together.

Poor posture, like lower back pain is not something that you have to live with. You have the power to change, but do you have the will?

Figure out a schedule:

  • How many days can you commit to an hour to lifting/moving/yoga?                               Hint: This should be minimum 3.

  • What days can you commit to cardio? This depends on your goals and current cardiovascular health, of course. For weight loss, five days. For regular heart health & maintenance, I would suggest three days minimum. Cardio-Vascular

  • Do you know how much time it will take? As in do you understand how much time you need to lift and or how long you should actually be doing cardio for, and what your target heart rate is? Will you be doing a variety of cardio activities? Do you know which is best for your body? Hint: You have to try them all.What Should I Do For Cardio?

  • Have you lifted before? Do you know how to split up the body? Read Training Styles. And why we split the body when we’re making a schedule? These are critical details when it comes to changing your body shape and composition. What kind of lifter am I ?

Image result for go hard or go home lifting culture

WITHOUT SPECIFIC EXERCISES. THIS IS WHAT A 6-WEEK ROUTINE COULD  LOOK LIKE.

Need exercises? start here: Weightless Routines  and view Videos Tab. 

Week 1: Build your base. Learn your strengths and your weaknesses. (also your likes and dislikes) Get a notebook and write down how many reps you did and what weight you pushed, pulled etc.

  • This first week is like a good negotiation. Write about how it felt, how you slept and how you woke up. Even how hungry you were or weren’t. You are selling yourself on exercise.

  • You should be spent by rep 8 or 9 of your third set of any exercise. If and when, you follow this principle to find your starting weight, you are building your base. It is critical that the weight tire you but gradually, particularly if you are beginning regular exercise and building your body. Why? So you can work the appropriate muscles rather than be dominated by a heavy load, and over-exert yourself and recruit a bunch of secondary and tertiary muscles which is not exactly what you were hoping to do with this program.

Week 2: Master week 1.

In week 3+4, push the limits of your endurance and control.

  • You know the moves and your favorite corner of the gym. You know the load and reps, which exercise follows the other, when you need your water, etc. Now, see how many reps you can crank out… Yes you’re supposed to be doing ten, but change baby change — maybe you get in twelve or fifteen and maybe it’s only one of the three sets, or two of the three. This is the week to play with endurance. 

In week 5, take the weight down. De-load.

  • It may sound funny or counter intuitive but this allows for something called super compensation, which we will explore in Week 6. Make it challenging by playing with your speed. Go slow, go fast, take a pause right at the hardest phase of the movement. Ie. A ninety degree bend in the elbow in a bicep curl. Break a sweat. You’re probably a bit more sore than you have been in your preceding workouts. This is normal. And everything is a bit harder when you’re sore, so listen to your body and move with control.

  • Do not slack on cardio when you’re sore. This is the most important time. You need to flush all that waste out your system, boost the oxygen levels of your blood and increase circulation. A light run can cure soreness and begin great recovery. 

Week 6: This is it. This is the week you’ve been waiting for. Go hard as fuck..Or HAM.

  • Get pumped, know what your up against before you arrive to that weight room. Make an extra special “FIRE” playlist. What does all that shit mean. Lol. You, my friend, are going to set the weight higher than usual. This is SUPERCOMPENSATION. This is when you’re one step closer to the Hulk than you were before you started training. …Maybe…   Understanding Adaptation

  • There’s no wrong way to get stronger. Overload when you can. You will be amazed at what you can do when you connect your mind to your breath, and your breath to your movement. Believe in yourself, watch how you adapt & ALWAYS exhale at the hardest parts.

  • There are several ways you can change the weight. First, you can modify a whole set (meaning all ten reps), or you can only do higher loads for half of the reps of each set (so 5 reps at regular weight & 5 at the higher load.)  How much should you increase the weight? 5, 10, possibly 15 lbs more than your base. You don’t have to increase the load for all three sets, but you gotta do it for at least a full set of the entire routine.

Image result for lifting face black and white, gym culture

Go Hard or Go Home friends.

 

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What are Reps, Sets & Rest?

A repetition is often shortened in speech to Rep. As in how many times you repeat a movement.

A set is how many repetitions you maintain in that set before taking rest.

Rest is the time between exercise where you are allowing your muscles to recover from the activity and contractions you just put it through.

People often do exercises in sets of three. You can do four, eight, sixteen if you like. How long do you want to be at the gym? What kind of lifter are you?

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Weightlifters are the general population that lifts weight to burn fat, build lean muscle mass, and gain a sizable about of strength for everyday tasks.

This includes all sorts of training and is the most popular kind of movements taught in group fitness classes and executed by people in gym settings.

Weightlifters rep range can be 5 or 20 reps. They can use really light weights and do high reps to challenge muscle endurance. Or they can have a moderate amount of weight and stay somewhere in the 8-10 rep range for sustained strength and muscle development, and still there are many who continue to add weight and intensity going heavy for lighter reps.

There is no one way to train, and even when you find something that works, be ready when you’ll need to change it. Never get stuck in a rep scheme.

Body-builders want to build muscle. It’s in their name. They will typically lift 8 – 12 reps for as many sets as their body will allow. Sometimes they train to failure.

Training to Failure – Training beyond the point that their muscles can create a contraction and complete the exercise. So if you were doing something as simple as jump squats in sets of ten. You would do as many sets until you could not complete the given reps. There is a lot of thought that this is the key to muscle growth and the best way to recruit muscle fibers that wouldn’t otherwise get involved/recruited.

Power Lifters lift as much as they can. We’re not talking the extra five pounds you add on the cable column. This is serious lifting, but they only lift for a short period of time and take a lot of rest. It is not uncommon that they may do 1 Rep of their maximal effort. THAT IS AS MUCH WEIGHT AS THEY CAN MOVE. It is not advisable to power lift solo and proper form is imperative to avoid injury. They are not lifting for aesthetics. They are lifting so that, if they needed to move a car, they would be able to…maybe.. 😉

 

 

Training Styles

Strength begins with Effort & Effort begins in the Mind. Beginners lack experience not strength. Hello Body.

Read more on Reps& Rest, Kinds of Lifting Goals, the building and working through a 6-week program, the many rep schemes.

General Tips:

  • Do not use momentum when lifting weights – or anything. Be aware of where your weight is – standing- sitting- walking – everything. 
  • Start with the breath – inhale to prep for your move and exhale throughout the difficult spots of the movement. This will lead to the third tip.
  • Always brace your core. If you’ve got an activated core, you’re one step closer to great form.
  • Remember that in order to build strength – the muscle must have flexibility first.
  • Be realistic and patient – honor where you are
  • Weight training is only going to give you lean muscle mass if you’re combining it with cardio. You need to train your heart, and have the fat burning sessions that high intensity – or steady state cardio can provide. 

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  • Total or Full Body Training: A lifting style that gives you access to maximum muscle recruitment. Recruitment is literally what it sounds like – recruiting help from all muscles involved in the movement.

Your brain is like: “Whoa, you want to do what?”   “OKAY. Call in the Quads, Glutes, Hams!”

And then suddenly you’re firing away and making exercise look easy. Yes, you’re super tired afterwards and sore everywhere. But this is why we do this…. Ahhhh..daptation…

Total Body Exercises are inherently compound exercises in the sense that they ask you to combine more than one joint action, integrating upper, lower and left with right, etc. 

  1. This will condition your heart.

  2. Burn the most amount of calories.

  3. Build muscle evenly.

  4. Give you strength, balance, and confidence in your movement.

Hello! What more could you ask for when your goals are fitting better in clothing, toning up and staying healthy? 

Soon though, you will be ready to take on more challenges, build more muscle, become involved in aesthetics [how your muscles look] in addition to strength. This is the normal progression for many people.


  • Specific Targeted Training: Separate Muscle Groups Based on the action that they do, or their placement in the body. 

Like anything else, it is all in the details.

The body can do movement with the front of the body (ANTERIOR CHAIN) and is typically a pushing movement, as well as the back of the body (POSTERIOR CHAIN) which is usually a pulling movement. For years, people have been doing these kinds of split routines and achieving very successful results.

An example of a week could look like :

Monday : Chest, Shoulders, Triceps

Wednesday : Legs & Abs

Friday: Back & Biceps


  • Unilateral Training: Training one side at a time. You can rest between right and left sets, but with this you are challenging your discrepancies, creating balance, and becoming unified in your movement. This may sound a lot easier than it is. 

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1. Unilateral Training should be included in every routine. 2. It can be applied to most muscles and almost every movement involving the shoulder and hip joints as they have two sides.  

3. We all have some discrepancy: a dominant side or irregular patterns of movement that can be corrected through working and or stretching the opposing side.

REMEMBER YOU ARE (basically) ONE GIANT MUSCLE.

 

 

 

What does Resistance Training mean?

What does resistance training mean? 

This is anything that weighs you down. When you get up out of bed, gravity is weighing on you, making you heavier to push upright. This is resistance.

Gravity is a critical component to understanding the body’s movement. Always think how gravity is playing a part on your load. The best way to visually explain this is, gravity can weigh down on a dumbbell but it cannot on a cable column or pulley system. With a cable you can move the load with the intended muscle and nothing more, however with a dumbbell or medicine ball, you cannot.

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Load: What you are lifting. The kilos or pounds you are lifting, pushing, pulling, etc. 

Just bodyweight + gravity is a wonderful place to begin, and a great repertoire to keep for cardio bursts between lifting, however over time, your body’s weight alone won’t be enough to challenge you or build muscle.

Remember, you have to break muscle fibers in order to build new ones, and the only way to do this is to increase the load, your speed, or the power that you infuse your movement with.

The Advanced manner in which you execute your moves will be demonstrated by how stable you are, how unevenly you can load the body, and/or how well your body recovers between workouts.

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In order to lift well, you must first harness Body AwarenessAwareness sounds simple, but just like common sense. It isn’t common. Think about all the bad drivers on the road. There as many bad lifters in the gym.

Awareness cannot be defined by a sentence or paragraph. It is felt, enhanced by your training, and deserves to be a component in your routine’s goals.

  • It can range from knowing what a shoulder’s full Range of Motion is – AND making sure that you have full range of motion BEFORE LOADING the joint.

  • Awareness is knowing your anatomy. In order to lift well you have to know what you are working with, perhaps that office job you have or the genes you inherited from your uncle has created tightness in all the wrong places and you have to straighten out and become neutral before loading the spine. I cannot tell you how important this is. [Be aware of what you need to do to lubricate your entire body. Warm ups give you the best lifting experience, but do you know which warm ups to match with which lifts? Do you know where you have tightness or inflammation?]

  • Knowing which exercises challenge you the most. Always do the moves you hate. Chances are they’re excellent for you.

  • Be aware that you are one giant muscle and all of you is connected. It is really easy to think of your body as a diagram that you can just pick and choose muscles from — This one should ‘pop’ and this one should be ‘leaner’— it’s just not that easy, babe.

 

 

Introduction to Energetic Pathways in the Body

ENERGETIC PATHWAY: The Intangible MIND & our Physical FORM

Energetic Pathways is explained in Sanskrit by the word Nadi. Nadi’s run through the body passing through energetic centers, also known as Chakras. 

Nadi is directly translated into channel or river and is the site where these two forces of our nature are connected. These sites of our Subtle Body are the points of interest for spiritual practitioners and energy healers.

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The intangible mind is all that we haven’t yet been able to tap into, and is more eloquently stated as our Spirit. This intangible mind are the things we know without even a clue or memory to the when our how we learned them.

  • Intuition

  • Clairvoyance

  • Dreams that come true

  • All the information that comes to you from your higher self

  • That part of you that is connected to all matter in the Universe

The Physical Form is the meat we walk around in, our skin and bones, that which is bound by gravity and bodily functions.

Ida Nadi- starts at the base of the spine and moves its way along the central spine until the left nostril. This energetic river or channel corresponds with our intuitive and creative parts to our being. It is the right hemisphere of the brain but the left side of the body. Feminine and Lunar.

Pingali Nadi- starts at the base of the spine and moves its way along the central spine until the right nostril. It is masculine and solar channel associated with the logical, problem solving and reasoning parts to our being. It is the left hemisphere of the brain but the right side of the body and refers to action. Pingali refers to acting, being, doing, and acquiring.

 

Shushumna Nadi- The central nadi that begins at the base of the spine and ends at the base of the brain. Both the Ida and Pingala wind around this central channel. Shushumna is the origin of all of the chakras and the idea that spiritual illumination, or enlightenment is possible comes from energizing the Shushumna upwards to the crown chakra thereby creating Samadhi.

Chakra, another Sanskrit word, literally means WHEEL. The seven chakra model are at the exact locations along the spine and central nervous system where all three nadis intersect. (Ida, Pingali, and Shushumna)

Kettlebell Training Concepts

Kettlebell Training Concepts  : THE RUBRICKettlebellWeightDock

Kettle Bell Training is one of the sure-fire ways to hit the backside of the body, also known as posterior chain training. It is also a great way to condition the body as many of these movements combine resistance with aerobic training.

  • KBs are tricky equipment to train with because the inherent quick nature of many KB movements AND It is a bit counter-intuitive to move fast with something so heavy and oddly shaped.

  • Taking time between each repetition is a great place to start.

  • Kettle-bell training is a wonderful way to increase your cardiac output, overall conditioning, muscle recruitment, the shape your booty and midsection. You will also increase the strength in your hands and enhance your joint’s mobility and stability, maybe even the length of your hamstrings.

TIPS:

  • Always use your LEGS to lift the KB from the floor, not your ARMS.

  • Hinge at the hips and stretch your hamstrings in order for them to work and lift the KB. [A hinge looks slightly different for each person’s anatomy. If you have tight hamstrings your torso may not get 90° or parallel with the ground, and some may prefer to bend their knees.]

  • Put out an arm for counter balance.

  • The closer the KB is to your body, the more control you have. 

  • Shoulders or biceps should never burn or hurt from the basic lifts. Overhead presses and clean holds for reps is different, but in a basic lift for moderate reps, you should feel it in your legs, particularly the backside of the legs.

 

If you do not feel it in the legs, there is a) an issue with your posture, or b) The weight you are lifting is too light and therefore your legs are not get recruited for power.