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Working Out: The Key to Mental and Physical Enlightenment

Updated: Aug 19, 2020



If you seriously do not workout on a daily basis, then HOLY CRAP it is time for you to change.


Working out is the key to a better life. The feeling of picking up that weight, or doing those push-ups. It just brings out all the stress you’ve been hiding from the world. You feel like the strongest being on the planet. You just feel great.



Benefits


There are countless benefits to working out.

  • Help build muscle

  • Help lose weight

  • Increase energy level

  • Improve your mood and mental health

  • Reduce many diseases and illnesses ( cancer, heart diseases, etc)

  • Improve sleep quality


So overall, working out is one of the best ways to improve the health of your body.




Why You Are Not Doing It


God the benefits are amazing right!? However, you aren’t exercising, are you?


I don’t blame you, it really is hard. Having that motivation to do a whole movement that strains your body, it really can suck at the time.


No worries, we have all been there, it is totally normal. I’ve always been the laziest person ever. I would work out one day and forget about it the next month.



Here are some ways I broke this bad habit

  • Creating a reminder to workout (like a journal).

  • Realize my true goal (being fit for soccer) and why working out is the only way to get there.

  • Making a bet with a friend that if I don’t work out the following days, I owe them 10 dollars.

  • Making my workouts fun (like doing it with friends).

  • CONSISTENCY- when you do it often every single time you are suppose to. There is no just one time and then you stop.


The important thing is to keep doing it. It can feel like a drag, but it’s time to say FUCK you to your comfort zone. You know you want a better life, and a great way to start is working out. You will only create a habit of this by doing it on a daily basis for at least one and a half months.




What Workouts To Do


Chest/Triceps:

  • Incline Pushup

  • Decline Pushup

  • Close grip pushup

  • Tricep extensions

  • Planks

  • Crunches

  • Leg raises


Back/Biceps:

  • Pull ups

  • Bent over rows

  • Chin ups

  • Bicep curl

  • Barbell Bicep curl (close grip)

  • Barbell Bicep curl (wide grip)


Leg/shoulders:

  • Pike Pushups

  • Lateral raises

  • Squats

  • Calf raises

  • Lunges

  • Planks

  • Crunches

  • Leg raises


Workouts without the gym:


Chest/Triceps


The reason we do 3 different types of push ups is to target each part of the chest. We do incline push ups to shift more of the focus on our lower chest and decline Push-up puts more of the emphasis on the upper part of the chest. The close grip push-up mainly focuses on the medial head of the tricep as well as the overall chest. Triceps extensions work mainly the long head of the tricep. Planks, Crunches, and Leg raises work the Core/Abs.



How to execute Chest/Tricep/Ab workouts


  • For the pushups you will need a chair so then you can do it from an incline or decline. You can do the close grip pushup on any flat surface, but the key is to keep your hand placement as narrow as possible to elicit the highest tricep activation.

  • For the triceps extension you can use a bookbag, fill it with weights, and use the straps as an accessory to complete this movement. While moving the bookbag up and down over your head the key is to keep you abs contracted to maintain perfect form.

  • The plank, Crunches, and leg raises can be done on any flat surface. The key to Ab workouts is to have a high volume so somewhere around 3-4x a week coupled with a caloric deficit will give you those defined Abs that you have longed for.



How to execute Back/Bicep workouts


  • Pull Ups can be done on a pull up bar which will highly activate your lats with some bicep activation. Chin ups can also be done on a pull up bar but with a close, shoulder width grip which will activate more of your biceps as well as some lat activation.

  • Bent over rows can be done with a broomstick attached to a book bag with weights. To complete this exercise you row the broomstick to the top row of your abs and at the bottom you flex your arm to achieve minimal biceps activation and more of your upper back muscles (Traps, rhomboids, and rear delts).

  • Bicep curls can be done with a book bag filled with the desired weight. Once you do this then curl the bookbag with good form to really work the biceps.

  • Barbell Curls can be done with a broomstick that is attached to a book bag filled with weight. A wide grip Barbell Curl will work the short head of the Bicep and a group narrower than shoulder width will activate the long head of the bicep.



How to execute Leg/Shoulder/ab workouts


  • Pike Push Ups are done where your hands are placed close to your feet making your body form an upside down V shape. The Pike Push up emphasizes the shoulder but more specifically the front delts.

  • Lateral raises can be done with any light weight object like shampoo bottles. The key to performing this exercise is to bend over and externally rotate your shoulder so you can work your mid delts without compromising your shoulder health.

  • To do squats you must bend your knees until your quads are parallel to the ground since this causes the most tension in the quads. You can progressively make this exercise more challenging if necessary by adding a weighted book bag, doing more reps, or less rest time.

  • Calf raises are done when you repeatedly go up and down on your big toe in a balanced manner to get the most contraction out of your calves.

  • Lunges are done by lunging forward to a 90-degree angle to achieve glute activation as well as hamstring.

  • The plank, Crunches, and leg raises can be done on any flat surface. The key to Ab workouts is to have a high volume so somewhere around 3-4x a week coupled with a caloric deficit will give you those defined Abs that you have longed for.




But what if I have equipment?


Great! Having equipment can make progressive overloading easier to accomplish and thus resulting in bigger gains.



Chest/Tricep/Ab workouts


  • Bench press will work out your entire chest but mainly your middle chest and an incline bench press to work your upper chest.

  • For the triceps extension with dumbbells the key is to go up and down over your head while keeping your abs contracted to maintain perfect form. Also perform close grip push-ups to work your overall chest as well as loading the triceps.

  • The plank, Crunches, and leg raises can be done on any flat surface. The key to Ab workouts is to have a high volume so somewhere around 3-4x a week coupled with a caloric deficit will give you those defined Abs that you have longed for. You can progressively make these exercises by adding some sort of weight to add resistance.



How to execute Back/Bicep workouts


  • Pull Ups can be done on a pull up bar which will highly activate your lats with some bicep activation. Chin ups can also be done on a pull up bar but with a close, shoulder width grip which will activate more of your biceps as well as some lat activation.

  • The next exercise is bent over rows. To do this exercise you will need either a pair of dumbbells or a bar and row it to the top row of your abs and at the bottom you flex your arm to achieve minimal biceps activation and more of your upper back muscles (Traps, rhomboids, and rear delts).

  • Bicep curls can be done with a pair of dumbells. The key to this exercise is to curl it with full range of motion for every rept. Once you do this you will really feel a pump in your biceps.

  • Barbell Curls can be done with a barbell that has been adjusted to the appropriate weight. A wide grip Barbell Curl will work the short head of the Bicep and a group narrower than shoulder width will activate the long head of the bicep.



How to execute Leg/Shoulder/ab workouts


  • The first exercise is the overhead press also known as the shoulder press. This movement is done with either a pair of dumbbells or a barbell. To complete this exercise just move the dumbbell or barbell over your head repeatedly with full range of motion while contracting your abs to ensure proper form. This exercise emphasizes the shoulder but more specifically the front delts.

  • Lateral raises can be done with a light pair of dumbbells. The key to performing this exercise is to bend over and externally rotate your shoulder so you can work your mid delts without compromising your shoulder health.

  • The final exercise for the shoulders is the rear delt dumbbell row. To complete this exercise you must have a flat back and row the dumbbell as far away from your body as this activates your rear delts. The closer you row it to your body the more of your lats are activated which is not what we want in this case. Remember as always form is key so make sure you don't have a rounded back through your whole set.

  • To do squats you will either need a dumbbell or a barbell. To do this exercise you must bend your knees until your quads are parallel to the ground since this causes the most tension in the quads. You can progressively make this exercise more challenging if necessary by adding more weight, doing more reps, or less rest time.

  • Next exercise are Calf raises which are done when you repeatedly go up and down on your big toe in a balanced manner to get the most contraction out of your calves. You can make this exercise harder by adding some sort of resistance weight to it.

  • Lunges are done by lunging forward to a 90-degree angle to achieve glute activation as well as hamstring. Just like calf raises this exercise can be progressively overloaded by adding some sort of resistance weight.

  • The plank, Crunches, and leg raises can be done on any flat surface. The key to Ab workouts is to have a high volume so somewhere around 3-4x a week coupled with a caloric deficit will give you those defined Abs that you have longed for.


The One Product Everyone Should Have


Whether you are at the gym or at home, a resistance band is HIGHLY required to have.


This piece of equipment can be used for almost any type of workout out there. All it does it makes your current workout more difficult by adding resistance to it.


Resistance is the key to growing muscle. The more resistance each workout gets, the more your muscle fibers tear, resulting in more growth in your muscle.


I recommend either a Wsakoue band or a Canovo. These two are cheap and worth the shot.



Conclusion


If you've just started, take it slow. Creating a habit for working out is hard, and will take some time. As long as you keep trying, you will be able to create that habit.


Start out with body weight workouts. It is important to get familiar with the basics. After that, you can follow the list provided in the blog with different workouts.


It is important to create more resistance one you master a certain level.

Example. You can curl 10 pound dumbbells like it's nothing. Now you would increase the weight an extra 5 pounds.


Results take time, do not be impatient. This is the biggest problem with all of us. In less than a week, we think we should already look like Chris Hemsworth. However, it's time for a reality check. It takes a very long time to see drastic progress. In around a month or two, you will see some progress. Just do not give up and make it a lifestyle. Nothing in this world comes quick, only through patience and hard work comes the results.


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