chest «

Jan 26 2012

There is no such thing as “Toning”

Lifting weights or Toning is the exact same thing!

You are working a muscle, regardless if you use your body weights or actual weights (except the language used) for men and women.

Here are the top 8 reasons why you should lift:

1) Caloric burn! With light or no resistance, you are basically wasting your time. Lay the body’s foundation with weights (yoga and ballet inspired workouts are great for other purposes like strengthening the little muscles, elongating and cardio).

2) Be strong! Weight lifting gives a muscle strength and firmness.

3) You won’t get bulky! This is a misconception of using weights. This statement is far from the truth!! Bulking up occurs mostly due to increased appetite and not enough cardio or yoga to lean out.

4) Weight lifting maintains muscle mass while lowering your body fat. Muscle separation (cuts) occurs when muscles are worked independently in all directions (do several different exercises for 1 muscle group).

5) Your metabolism will be in high gear! Having a muscle on your body is a good thing because your metabolism will be kicking when you are chilling and when you can’t make it to the gym.

6) Posture! Shoulders point or cave forward because the chest is overly tight from sitting hunched forward over the computer or driving. Back, chest and core exercises can greatly improve strength assisting you to sit up straight, making you appear slimmer.

7) Give your pups a perk up! Even if you don’t have much there a little muscle will make them look bigger! Especially the decline exercises, these exercises will help to lift up the twins to say hello, and goodbye to double side boob!

8) Don’t give cellulite a chance! Diet alone won’t prevent it! Fat cells can only shrink, they never go away once they’ve multiplied and if the area isn’t worked they will enlarge and keep multiplying.

Keep in mind your body works like a pulley system, a balance between working the upper and lower body is super
important front, back, top and bottom. Work your entire body in order to burn fat and look great everywhere (there’s no such thing as spot treatment)!!

You want a sick body, you need to incorporate these 3 key elements to burn fat and keep it off with 1) regular cardio
exercise, 2) consistent strength training for all your muscle groups and 3) a healthy balanced diet.

Tagged advice, Amy lynn grover, amy lynn grover fitness, back, cardio, chest, easy, easy ways, gym, how to, LBD, upperbody, weights, Workout, Yoga

Nov 30 2011

3 Comments

Upper Body Workout

CHEST and BACK

1) Warm up roll out if you have the time, I spent about 10 minutes opening up. Then on the bike or you can do the tread for 5-10 minutes

2) Start the workout: (all sets are 3 sets of 15 unless otherwise specified):

A) Pull-ups 3 sets of 5 (I can do 1-2 full ones at once, to get stronger I jump up off a box and then slowly lower myself down). Superset with regular push ups.

B) Double arm-row machine (pretty standard) you can do single arm if you have time. Superset with dumb bell press.

C) Reverse grip cable rows. Superset with decline pushups (in each set I did 6 with each arm staggered then 2 normal ones).

D) Reverse fly machine superset with flies on the fly machine.

C) Core: Planks on elbows for 1 minute superset with reverse leg lifts (I used the machine/apparatus no weight) great for the lower abdomen, you can do them on the floor if you don’t have access to the apparatus just make sure to protect your lower back!

Tagged back, chest, exercise, fun, healthy, sweat, weight lifting, weightloss, weights, Workout

Oct 11 2011

6 Comments

Upper Body Workout

Put your BACK in to it and work your Chest too!

Do each set of exercises back to back, then rest for 30 seconds (if you need longer take it – max 2 minute rest between exercises). Continue until all the sets are complete and move on to the next set of exercises.

For all of the standing exercises stand in a Warrior I position, alternate legs when switching sets. This is a very strong stance, will give you power to lift heavier and longer. Suck it in and engage your core the entire time – even when you are laying back on the bench (also when you are doing bench make sure your feet are planted)!!

Chest:

Dumbbell bench press, followed by decline dumbbell bench press

- Bench press 2 sets x 15 reps

- Decline press 2 sets x 15 reps

Fly machine and push-ups

- Flys 3 sets x 15 reps

- Push-ups 3 sets x 20

Back:

Lat pull down machine: start with wide, then middle, then close grip. Superset with back extensions (no weight), you can either start on the Bosu ball laying on your stomach, hands behind your ears (like a sit-up), lift alternate legs with alternate arms, or lift up your back and legs at the same for the advanced progression.

- Lat pull down 3 sets x15 reps

- Back extensions 3 sets of 20 (if doing the alternating arms/legs do 10 each side)

Cable rows, keep a slight bend in your knees holding the grip over extend and pull back (think stretching long). Superset with back fly machine (same machine for chest but reverse it).

- cable rows 2 sets x15 reps

- reverse fly’s 2 sets x15 reps

Tagged back, cardio, chest, lifted posture, sexy body, sexy upper body, slimming workout, weights, Workout

Want to feel sexy? Need to be confident in your body! Want a calm peace of mind? Want to get tight? Need to be slim? Want to feel amazing in your own skin?.. I can help!

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There is no such thing as “Toning”

CHEST and BACK

Put your BACK in to it and work your Chest too!

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