Tag Archives: fitness

3 Reasons Why You’re Not Seeing Results

We all go to the gym for our own reasons, whether you want to gain weight (muscle weight,  I would hope) or you’re trying to lose a couple pounds, we’re all primarily focused on getting fit and looking good. In order for us to achieve this it’s well known that we must work hard, eat good, and rest.

While you may be doing all these things you may be asking yourself where these results are. You’re dedicated, you’ve got good workouts, you’re eating good yet you still don’t see what you want.

I’ve put together 3 reasons why you might not be seeing results and what you can do about it starting today.

1. You’re Not Sleeping Enough

During sleep HGH (Human Growth Hormone) reaches peak levels throughout the body. Take advantage of  this by sleeping and let the body recover.

During sleep HGH (Human Growth Hormone) reaches peak levels throughout the body. Take advantage of this by sleeping and let the body recover.

Regardless of the exercise you’re doing you are tearing muscle fibers. This tearing of the muscle fibers is what allows us to grow bigger and stronger muscles. While you may have figured out how to successfully tear these fibers and feel sore the next day you must also realize sleep is essential for growth to occur.

While you sleep your body is in regeneration mode. It uses the precious hours of rest to rebuild all the muscle fibers you tore during your workout so they can grow stronger and bigger. If you don’t give your body the time it needs to fix itself you won’t be giving yourself the results you’re working hard for either.

It is recommend that we sleep 8-10 hours for optimal muscle growth (in other words, results) to occur. So if you want to grow, if you want those results, make sure you don’t forget sleep. Train hard but don’t be an ass to your body either by depriving it of sleep.

2. You Aren’t Focusing

Don't underestimate the power of your mind to grow your muscles.

Don’t underestimate the power of your mind to grow your muscles.

(MMC) Mind-Muscle Connection. You may think working out is all physical, I mean you are trying to get physically fit here but it really isn’t all physical. The ability to move your muscles and contract them is entirely dependent of this Mind-Muscle Connection. The first step towards muscular contraction is a signal sent by the brain to your muscles telling them to flex, without this you can’t move.

When you’re lifting weights you shouldn’t be worried about anything else other than this connection. Don’t think about how much you’re lifting, don’t think about who’s looking or what you’re doing later, just focus on the muscle you’re trying to work on.

The more you can improve this communication between your brain and muscles the better you get at engaging all the fibers in the muscle you are working. So really the more muscle fibers ripped the more ripped you get as well.

3. You’re Not Switching It Up

If your workout is becoming to bore you mentally it could most likely be due to the fact that your body is also bored.

If your workout is becoming to bore you mentally it could most likely be due to the fact that your body is also bored.

Studies show that muscles take between 6-8 weeks in adapting to workout routines, so if you’re not switching it up you’re wasting time. There isn’t much else to say about this one because it’s simple and it makes perfect sense. If you’re doing the same workout for more than 3 months you’re no longer giving your body the challenge it needs to feel in order to get stronger.

Find new workouts, challenge your body, and stick to it. You don’t get smarter learning the same thing over and over again so don’t expect your muscles to get stronger doing the same thing every week.

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or follow my instagram @Young_Sir_Thomas
 

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Your Gym Partner Sucks

Couple using rowing machines in gym

If you’re seriously reading this it’s either because you’re bored or you really do have a horrible gym partner. To begin with, if your gym partner really does suck and you’ve always known this, shame on you for not finding a good one. If you think you’re currently suffering from Shitty Gym Partner Syndrome this will give you the possible symptoms of this common but very easily treated disease. If you don’t have a gym partner congrats for being a badass, and if you’ve thought about finding one this will help you to find the right gym partner in no time- hopefully.

“Just Shut Up”

Left headphone in, right headphone, two reps in, and they start talking about that crazy party you missed. Look, it’s one thing to chat while you’re both resting or walking to the next machine, but if you find yourself constantly having to pull out your headphones and hear what they have to say, you’re workout is only suffering. You’re at the gym to feel and look good, not to socialize. Go kick some ass at the gym and don’t waste your time.

“I’m Tired Man, Let’s Leave”

30 minutes in and your gym buddy already wants to call it a day. If you’re seriously trying to get a good workout don’t let your gym partner get in the way of that. If you depend on them for a ride you should find another way to get there so you can leave the gym feeling satisfied. You shouldn’t be walking out of the gym knowing you didn’t fully commit or do enough. Next time your gym partner wants to leave after 2 workouts tell ’em you’re staying. In the end you’re the one that’s gonna see results, not them.

“Let’s Just Do What We Always Do”

I don’t know about you but I’m always on the lookout for new workouts. Whether it’s observing what people are doing at the gym or looking an exercise up I’m always looking for new ways to hit muscle groups. Changing up your workout routine is a crucial step if you are serious about seeing results. Studies show that muscles take between 6-8 weeks in adapting to workout routines, so if you’re not switching it up you’re wasting your time! If you wanna try lunges this week instead of squatting don’t let your partner get in the way of that. Remember you’re paying for the gym membership, it’s your body, and it’s your results.

 “I Just Don’t Feel Like Going Today Bro”

DEDICATION. If you’re not dedicated you won’t ever see the results you want. You wanna be fit? You want those abs? You can’t let your shitty gym partner get in the way of that. Don’t let them talk you out of hitting the gym! I think this has to be one of the worst gym partners you can have because rather than at least having a shitty workout you’re gonna end up staying home, eating, and regret skipping chest day. You don’t need a gym partner, and who cares if they don’t wanna go. Let them stay home and watch Netflix while you lift some heavy ass weights at the gym.

 “You’re So Weak Man, You Can’t Lift That”

Like I said in my post 3 Reasons Why You Stopped Hitting The Gym, without motivation working out is not very fun. In order for us to be working out everyday we have to find a source of motivation. The sad thing is you might already have the motivation necessary, it’s just your partner who’s ruining it for you. We do things with other people for a source of motivation and so we don’t get bored, not for them to bring us down. If your gym partner doesn’t challenge or motivate you it’s time to find a new one. Real gym partners push you to do your best, they challenge you to put on those extra 10 pounds, and even though you hate it, they make you do two more reps. A good partner won’t be scrolling through their Instagram feed, they’re gonna be right behind you forcing you to do that last rep.

If you’ve just realized your gym partner sucks, I’m sorry but I had to tell you. Sometimes these people can be our best friends or even family members and I understand you don’t wanna just ditch them, but if you’re serious about fitness you gotta do what you gotta do. Who knows, maybe telling them they make a horrible gym partner may cause them to change their ways. But regardless of what they think, it’s more important that you don’t waste your time at the gym and have a kickass workout everyday. Don’t let anyone get in the way of your fitness goals, if you want something go and get it, there are no excuses. You have a shitty gym partner? Let them know and see if they change, or else find a new one. 

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or Follow my instagram @Young_Sir_Thomas

 

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If You’re A Girl You Should Be Doing These Workouts

SQUATS. I see it all over the internet, all over social media, and even at the gym. Has anyone else noticed this hype over squats this past year or is it just me? You know what I’m talking about, it usually consists of a sexy model, Nike gym gear, a nice “gluteus maximus”, and a super inspirational quote. While for guys they serve more as eye candy, I really think these pictures have motivated girls to go sign up for a gym membership and squat their lives away. While squats are awesome and anyone who takes fitness seriously should be doing them, girls shouldn’t just focus on doing squats. So here are the workouts I think all girls hitting the gym should be doing.

1. Calf Raises

-So easy to do, so many different ways of hitting them, and you don’t even need a gym. Squatting has got you covered when it comes to the top half of your legs but if you’re not working out calves you’re missing out on the entire bottom half. Check out this YouTube video and learn how to do them.

women should do calf raises

2. Back Extension

-The lower back is extremely important when it comes to up upper body strength and good posture. Just like guys are told to have a good posture I feel the same applies for girls. Walking around with a hunched over back is not attractive.  While the most effective way to hit this muscle is by using a hyper-extension machine you can still work the muscle at home. Click here to see how to do these.

back extension machine

girl lower back extension

3. Oblique Knee Raise

-You can do all the ab workouts you want but if you’re trying to lose fat or gain muscle right above your hips, crunches won’t take you very far. I chose the Oblique Knee Raise because it’s one of my personal favorites, I don’t see very many people doing them, and it hits the shoulders if done in the dip position. Working out the obliques most importantly helps develop the V- Cut everybody wants. If you don’t have access to a gym check out the at home Oblique Crunch.

oblique crunch at home

obliques knee raise

4. Deadlifts

-If you want nice legs you have to deadlift! Again, squats will work your glutes and quadriceps but you can’t forget about the hamstrings. While I’ve seen some girls deadlift at gyms I don’t think enough girls are doing them. This is one of those workouts that sounds and looks intense but you can always choose the amount of weight. Deadlifts not only hit the hamstrings effectively but they work almost every muscle in your leg simultaneously. On top of that deadlifts work your abs, obliques, traps, and shoulders at the same time. Check out this video to learn these.

girl deadlifting hamstrings

5. Skull Crusher’s

-Once again this workout may sound a little too intense but it really isn’t and everyone should be doing these. I find this to be one of the most effective tricep workouts and I don’t think I’ve ever seen a girl do this at the gym. It’s easy to learn, the amount of weight is up to you, and really blasts the triceps. Check out this video to learn the proper form.

skull crushers girls

So those are the 5 five workouts I think girls should be doing on top of squatting. Hope you found this informative and if you have any questions leave a comment down below!

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or Follow my instagram @Young_Sir_Thomas
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3 Reasons Why You Stopped Hitting The Gym

gym-weights-wallpapercooking-crafts-and-fitness--august-2012-hochw9af

You got the gym membership, you got the new shoes, made the awesome playlist, you went for a week or two, and that was it. I see a lot of people have epiphany’s all of sudden wanting to get in shape but they don’t follow through. So why is there all this gym hype but no muscle being built and no calories being burnt? I believe the reasons people stop hitting the gym are because they either get discouraged by everyone that’s already in shape, they don’t see progress fast enough, or they simply just lack motivation. If you’re one the many who started working out only to quit a couple days later, let’s find out why and start getting in shape for real this time.

You get ready for the gym, you walk in ready to kick ass, and all of a sudden you feel unmotivated and kinda discouraged by everyone in there. It happened to me when I started and I think it’s a very common gym problem.

For me it’s always been about gaining weight, losing the spaghetti arms, and being able to fill in shirts. While today I’m proud to say I’ve gotten bigger and filling in clothes better I haven’t forgotten what it’s like to start hitting the gym. I remember struggling when it came to curling 15 pound dumbbells or not being able to bench press a fourth of what all these huge dudes were lifting,and just wanting to quit. It’s a shitty feeling realizing how much weaker we are than these people but we can never forget that the dude benching three plates and the chick with the perfectly toned legs started out just like you and didn’t get there by quitting. I started to realize that these people should be used as inspiration and not discouragement. You can’t get all negative and upset with yourself because you need to realize everyone was a beginner at one point; no one is a pro from day one. Also realize that pushing yourself to your limits is the same thing as the ripped dude or girl hitting their limits. No guy gets swole in one day and no girl get’s the perfect body in one day either, remember that.

BOOM! The first day you leave the gym drenched in sweat and can barely walk. The second day you do the same and you feel on top the world but a couple days later you’re walking out earlier and not feeling that same pump. Without motivation getting in shape is very hard to accomplish.

We all naturally start something with the end in sight, and in order to successfully get where we want be physically it is absolutely necessary that we do this. Everyday when you get to the gym you have to know exactly what you want to get from it. It’s entirely up to you how intense it will be and how well you use your time there. Either you walk on the treadmill while texting your buddies or you push yourself to your limits and get it done. What always works for me is envisioning everything that I’m going to do when  I’m at the gym throughout the whole day. I prepare myself mentally everyday before I hit the gym, I know what I’m going to do. When I’m getting near my last minutes of cardio or have 3 reps left I remind myself how bad I want these results, and how this is only getting me closer to them. Whether it’s looking at pictures of fitness models, watching YouTube videos, or keeping a chart of the progress your’re making, it is imperative that you find a source of motivation. Those weights aren’t going to lift themselves.

“Bro, I’ve been hitting the gym for a whole month and I don’t see results, wtf.” You know you’ve heard this or said it before, and I don’t blame you. We start working out because we’re not happy with how we look and we want change NOW. You jog 6 miles a day or lift weights for 2 hours everyday for a whole month and you see no results. It’s understandable that this could be annoying and make us want to quit but if you get past this stage I doubt you’ll ever stop working out. Once I started seeing results I gained a huge a boost of confidence and motivation. I felt like if I didn’t go the gym all the hard work I put in to get here would be wasted. When it comes to fitness you need to realize that results won’t come fast, but if you keep working hard they will without a doubt come. I can’t tell you how long it will take to see them, but always keep in mind “anything easy to accomplish is probably not worth much.”

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or Follow my instagram @Young_Sir_Thomas
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Unlimited Texting, Limited Time

Quotes-on-Time-Thoughts-Sayings-SuvicharTime-Images-Wallpapers-Pictures (2)

Time time time, sounds kinda weird now that I’ve said it a hundred times trying to come up with a title. Anyways, this post is going to be about what we do with our time. We’ve all heard it before, whether it was from our parents, a teacher, a sibling, or anyone else reminding us to not waste our time. After awhile I think we stop paying attention to the importance behind the message just because it doesn’t have any short term consequences and it becomes kind of annoying to hear; but when you really think about it, it’s kinda scary. Unless you know of a magical fountain that grants you immortality you’re in the same boat as I am, we will eventually, and sadly, die. So this brings me to my main point, let’s stop wasting time!

In today’s modern contemporary society I think it’s pretty safe to say wasting time has never been easier. I mean to start off look around you right now; there’s probably a TV in the room, an iPad, your phone, a gaming device, and worst out of all of them Netflix and your bed. Majority of us aren’t really making our lives better by taking a 4 hour nap, watching a whole season of The Walking Dead on a Saturday, or scrolling down our Instagram feeds.  So lets take the time to really examine these great wastes of time and replace them with some more positive uses of time.

1. TV, Netflix, Hulu, etc– Believe me I know whats its like to watch a TV series and on accident, end up watching 5 episodes of Lost in a day. I find it incredible how well these shows hypnotize us and make us forget about our lives for those full 45 minutes of an episode, only to watch 4 more thanks to the extremely dramatic scenes during the last 5 minutes of the episodes. Although your favorite character died don’t watch another one and waste more time!

ALTERNATIVE:  Have you ever said to yourself, “I wish I was better at”, “I wonder how that works, or “I would like to know more about that”? If you have, you should pick up a book! Not only will it answer your questions; but it will also make you smarter! Studies show that reading not only makes you smarter, but can reduce stress, relax you, improve writing skills, improve memory, increase analytical thinking skills, and expand your vocabulary.

2. Cellphone’s- Whether it’s texting your homegirl, homeboy, BFF, or hubby; doing it all day long is a waste of time. I know what a good conversation is like. They seem to go on endlessly sometimes only to end just before falling asleep. While knowing what friends are up to and reminding our special someone how much we love them, we shouldn’t forget there are better things to do. You may think periodically texting through out the day really doesn’t use too much time, but if we were to add up all these moments through out the day, who know’s you might be texting 1-2 hours a day in total.

ALTERNATIVE: Whether you’re a dude or a girl, you know you wanna get in shape. Regardless if you are trying to lose or gain weight it’s the same thing. Don’t be that person that buys $90 Nike’s, jogs for a week, and quits after a couple days. Working out is AWESOME! Not only does it make your new clothes look better, it improves confidence, kills stress, helps with depression,  helps anxiety,  boosts energy, helps you sleep better and even improves mental acuity. In my opinion working out is even character building. I always remind myself how hard I work at the gym, and how great I feel afterwards when I’m feeling unmotivated doing other tasks.

3. Social Networking- It’s real simple. Too much of anything is bad, especially Twitter, Facebook, and Instagram. Now I chose these three because they’re the most popular, and in my opinion easiest to waste time on. Whether you’re scrolling through pointless tweets, scrolling through that fresh new Instagram feed, or once again scrolling your life away on Facebook; you are wasting time. Like they say, time is money, and losing money over your friends stupid tweet is not worth dollah bills. Like I said, it’s real simple.

ALTERNATIVE: Meditation. No, you don’t have to put on a robe, sit in the dark for 5 hours a day,  or pay anything; a mind at peace is free. I started meditating about 3 months ago and I haven’t stopped since. I did it because I’m always willing to try new things and frankly my brain felt like it was about to explode sometimes. Meditation has been known to- once again– reduce stress, strengthen memory, improve mental processing of information, relax you, makes you happier, and just makes life better. Now I don’t know about you but after reading that I would much rather meditate than read my friends tweet about how much he loves McDonald’s fries. If you want to start meditating I recommend you go to http://zenhabits.net/meditate/  and just follow the directions. Good luck!

4. “Accidental” Long Naps, Video Games, pointless internet use- Alternatives 1-3 are my favorite so I went into detail, these following alternatives are also positive uses of time in my opinion. 1. You love music? Learn how to make it. I recently started playing drums and plan on buying a piano very soon.  2. Pick up a sport. Go play volleyball with your friends, learn tennis, go shoot hoops, learn to skateboard, go climb tree’s! I skateboard on weekends with my little brother. 3. Cook something deliciously healthy. Look up some recipe and make it yourself. Frozen and packaged foods are high in sodium, have nasty chemicals, and leave us feeling crappy. Don’t even get me started with fast foods.

And that about wraps it up, at least I think. Like I said before, I’ve never blogged nor have I ever been an excellent writer, so forgive me if my writing doesn’t flow yet. I thought I could write this in one day but it turned out to take 3 days. I still don’t know how frequently I will posting new stuff so just keep an eye on me and we’ll both find out! Now lets do something good with our lives.

Thanks for reading and if you enjoyed this share it with your friends!

-And If you want…
Follow the blog on twitter @YoungWiseLiving
Or Follow my instagram @Young_Sir_Thomas
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Mi Nombre es Thomas

My name is Thomas is the title, I just wrote it in Spanish because I can honestly. I feel that before I start posting posts you should at least know my name and what I’m trying to express. The title is YoungAndWiseLiving, so you can assume that my target audience is younger than your mom or dad, although what I plan on sharing would even benefit your grandparents. Most importantly you should know what I plan on sharing will probably make your life better or just more positive- at least I would like to think. If you think taking care of your body is important you’ll like some of  my posts, if you hate stress you’ll like some of my posts, if you eat food you’ll like my posts, if you like positive things you’ll like my posts, if you aim for a positive lifestyle you will like my posts! 

I’ve run out of things to say and that’s probably because I’ve never done anything like this before. I’ve never blogged and I’ve never thought about blogging up until a couple days ago. So that’s the truth, I have no idea what I’m doing, I have no idea how I’ll do it; but I want to do it and I guess that’s all that matters.

 

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