🤔WEIGHTLIFTING BELTS. ¿YES OR NO?🤔
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🧠 Your body has a natural weight lifting belt called your CORE. You have multiple muscles that attach to your spine to help create stability when you are exercising. When you draw-in and brace your core you create pressure within your abdominal cavity which is called “Intra-abdominal pressure.” This allows your spine to maintain a neutral position when performing any exercise (ex. squats, deadlifts, and bench). Without proper bracing you can put yourself at a higher risk for injury because now your spine will be in a more vulnerable position. It is important to learn how to activate the muscles of your core and create stability within your body before trying to attempt your 1 RM or lifting any heavy loads!
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🧐 ALTHOUGH A WEIGHT LIFTING BELT IS NOT A BAD THING. A weightlifting belt is another attachment of your core essentially. Weightlifting belts also help to increase your intra-abdominal pressure as well creating spinal stability. BUT this is not a replacement for your actually core only an ATTACHMENT. It is important like I stated above to be able to efficiently use your NATURAL WEIGHTLIFTING BELT before stepping into unknown territory!!
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🙇🏽♂️ TAKE AWAY MESSAGE:
- Become familiar with your own body mechanics and learn how to move efficiently before attempting your 1 RM!
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#bardajifit #30minforthesoul
(at 2864 Crunch Green Broo)
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🧠 PROPER PLANKS🧠
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🧐 I have noticed when my clients and friends do planks that they typically feel soreness in their shoulders rather than their core. Why is this? Because the plank is being done incorrectly! Look at the first picture and my positioning of my torso. It is right above my forearms!! All the gravity is going to now be pulling down on my upper body rather than my core. NOW look at the second picture! See how my upper body is shifted back? This will now put more of an emphasis on your core rather than your shoulders/arms! Simple changes in form can go a long way in terms of proper muscle activation during exercise! Give this a shot and let me know if you can still hold that plank for 5 mins 😉
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#bardajifit #30minforthesoul (at Retro Fitness of Green Brook)
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Views from the Boulevard 🌇
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🔥 SUPERSET THESE🔥
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🔥 EXERCISES:
- Arnold Press x 12 Reps (Light)
- Lateral Raises x 15 Reps (Light)
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🔥 DURATION:
- 4 Sets
- 30-45 Sec Rest.
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#bardajifit #30minforthesoul
(at 2864 Crunch Green Broo)
https://www.instagram.com/p/BrB3JnfFNCU/?utm_source=ig_tumblr_share&igshid=11pqd7r2tlcke
TOO GOOD NOT TO POST LMAOOOOOOOOOOOOOO (at Retro Fitness of Green Brook)
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🔥 HIIT CORE CIRCUIT 🔥
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🔥 EXERCISES:
- Exercise Ball Hanging Leg Raises x 10
- Ball Slams x 10
- Mountain Sliders x 10 (Each Leg)
- Russian Twists x 10 (Each Side)
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🔥 Duration:
- 3 Sets
- 60 Sec. Rest
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#bardajifit #30minforthesoul
(at 2864 Crunch Green Broo)
https://www.instagram.com/p/Bq_NY9dlg7w/?utm_source=ig_tumblr_share&igshid=1ormvzn853j05
🔥WHY DEPTH IS IMPORTANT🔥
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🏋🏽♂️ Squat depth I see in the gym nowadays is very questionable! Even I was apart of the quarter squat gang when I first started lifting (shakes head) 😪Science had actually shown that the most pressure on your ACL (Anterior Crucial Ligament) during the squat is within the FIRST 4 INCHES. After that the shear force (sliding of bones) in your knee significantly decreases and compression in the knee (pressure from two body parts pushing on each other) increases putting it in safer position than it was before! Science proved that the deeper you squat the safer your knees actually are since all the muscles that your leg is comprised of work together to help keep your knee stabilized! Lastly when going deeper in a squat you will be able to activate the proper muscles you need to drive that weight back up as well! Go work on that form now and develop some trunks people! 🌳
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#bardajifit #30minforthesoul (at Retro Fitness of Green Brook)
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The good kind of fat 🥑🤤 #bardajifit #30minforthesoul (at New Brunswick, New Jersey)
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🧠Diabetes, Hypertension, Cardiovascular Disease, Obesity, etc. all have something in common….Your risk factors for them can be drastically reduced if you engage in 2.5 hours of light to moderate physical activity a week! Thats 30 minutes a day 5 days a week! Too many people die from diseases that are highly preventable with a little diet and exercise added in regularly! 2/3 of Americans are obese and its getting worse! This is my reason for 30 Minutes For The Soul! Train your mind and your body will follow!
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#bardajifit #30minforthesoul #throwback (at 2864 Crunch Green Broo)
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Bardajifit Dieting 101 📚
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EATING “CLEAN” & NOT LOSING WEIGHT?! 😰
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There have been wayyyyy to many misconceptions when it comes to dieting people. I heard so many different types of diets and how they miraculously burn body fat! I also have heard people doing these diets and struggling to shed even a pound of body fat. Why is that? Let me tell you 🤓
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People will claim that they eat “clean” all the time but won’t necessarily be losing the weight. Most times than not it has to deal with your portion sizing people! 🤦🏽♂️
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So how do we combat this caloric monster? Simple. Figure out the amount of calories you need to maintain your weight daily then eat in deficit. For example I need 2,500 calories to maintain my weight. I need to each 500 less calories a day to lose a pound of body fat each week. So each day instead of consuming 2,500 I only consume 2,000 😱
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So how am I able to maintain a decent physique and still eat what I want? WATCHING MY CALORIES (Macros I will cover in separate video). 👀 You guys see in the video the 2 Oreos 🍪 I have are 107 calories compared to a Banana 🍌 which is 105 calories. One obviously is going to be more beneficial than the other but as long you are in Caloric deficit it does not matter 🚫
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When it comes to foods you are looking for you want to have them be as Nutrient Dense as possible. Meaning you want them to contain loads of vitamins and minerals. These are called Micronutrients which help the body perform all its processes on a daily basis. 💊
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If you are consuming more calories than you are expending you are already shooting yourself in the foot 🔫 You can eat clean as much as you want guys but if you are still consuming more calories than going out you will not lose the weight! 😴 Something as simple as measuring your food can go a long way. After a while of using a scale and measuring spoons you will be able to tell how much you need to keep your body up and running 🏃🏽
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All in all are you guys able to lose weight and be shredded on eating junk food? Of course!!! Is it recommended for weight loss? Obviously not. Can you also still gain weight even while eating clean? DEFINITELY
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