9 easy ways to stay fit while traveling – and feel great

Enjoying the healthy life while on vacation.

Considering that lately with the covid-19 pandemic going on, not many people have been getting out and traveling much. It stands to reason because it’s apparently kind of difficult to get out and travel when everything is shut down.

But lately with things settling down in the area of the covid-19 pandemic, things have been picking up a little more and some people are starting to get out and do a little more traveling. Today I am going to talk about 9 easy ways to stay fit while traveling and feel great while pursuing a healthier lifestyle.

Whatever your fitness goals are, you can pursue exercises and training programs while you are on the go such as vacationing. Many vacation spots have gyms that you can go to and pay for on a daily basis.

But for those of you that are not into working out in gyms, or for gyms that are still not open yet, there are great ways that you can engage in physical training in your hotel room or in various other vacation spots that you don’t need any training equipment.

Staying physically fit

No matter what your age is, gender or even your physical health, it is necessary for everyone to at least pay a little attention to their physical well-being and health. Naturally if you are older and have physical ailments, or if you have physical limitations and find it difficult to exercise, there are simple ways to get around this.

If you are old enough where you find it physically challenging to engage in vigorous exercise, there are other physical activities that you can engage in that are low impact, and always remember to be safe and take things at your own pace and what you feel most comfortable with.

If you have age limitations or physical limitations that are keeping you from doing most physical activities, walking is one of the best ways to engage in some form of activity that will keep your muscles and joints moving and keep you in better physical condition while keeping your heart rate up and burning calories.

Swimming is another activity that can do you wonders, even if you are suffering from minor physical conditions, swimming can benefit your joints and muscles as a form of therapy.

Another excellent activity that you can engage in that many senior citizens enjoy is yoga. This is a great way to keep your body in motion and can prevent against cardiovascular disease and premature aging due to a lack of physical activity.

Remember to stay safe

With the covid-19 pandemic, things still need to be addressed such as social distancing and wearing protective wear such as face masks. Especially if you are going to be in close encounters like a gym or the beach.

Following a healthy lifestyle not only means getting the proper nutrition and exercise, but also protecting your health, guarding against diseases and showing compassion for others and their health.

Following a healthy lifestyle show’s a commitment to physical and mental well-being, where there is physical health, there should also be a solid foundation for mental well-being. Staying healthy is showing love for yourself as well you should be showing care for the physical and mental well-being of others.Woman staying fit with exercise while on the beach.

What are your physical fitness goals?

To be successful with achieving your fitness goals, you will need to have some idea of what type of training program will work best to obtain your desired outcome. Whether you want to lose weight or simply get into better shape, you will need to follow a structured program that will help you achieve the results that you are looking for.

For example if you want to lose weight, following a training program that involves mostly body weight exercises probably won’t give you the best results. Body weight exercises for most people won’t prompt a continuous repetition or rhythm that will get your heart rate moving at a continuous rate or burn enough calories.

The best way to lose weight would be to follow a training program that allows you to increase your training intensity. To increase your intensity you will need to increase your overall physical activity and reduce the amount of resting time.

Body weight exercises allow you to give shorter bursts of energy and longer rest periods between sets. This style of training is more well suited for building strength and muscle.

To increase calorie expenditure and weight loss, your better choices for exercise would be walking, jogging, HIIT training or any form of cardio that will increase your heart rate over longer periods of time with minimal rest.

What exercises are best for you?

Included with what exercises are best for you depends upon what your goals are and what you are physically capable of doing. These can include but are not limited to, swimming, biking, walking, jogging, hiking, yoga, HIIT training, calisthenics, body weight exercises and more.

If your goal is to develop strength and muscle, body weight exercises will work great for that while traveling and if you can’t make it to the gym.

Some basic forms of body weight exercises that work great for that are push ups, sit ups, crunches, deep knee bends/squats, lunges and planks which are great for working the core muscles.

Any of these exercises suggested are all exercises that you can do in the hotel room or on the beach without any additional training equipment.

Relating a little more closely to what this article is about, is covering ways that you can stay fit while traveling. Listed are 9 ways that you can make this journey to a healthier lifestyle more achievable while on vacation.

  1. More frequent stops to get out and stretch and move around if you are driving.
  2. Healthier food and beverage choices, takeout or what you pack for the trip.
  3. Pack healthy entertainment such as bicycles or skiing equipment.
  4. Be sure to pack any necessary medication and/or supplementation products.
  5. Keep a happy and positive attitude, remember, you are going on vacation (smile)
  6. Don’t take your worries with you.
  7. Don’t take work with you.
  8. Don’t worry about time, take your time and relax.
  9. Engage in some form of activity every day that can raise your heart rate, or exercise.

For your physical and mental well-being

When going on vacation, it is generally a good idea to leave your work at home or in the office, but taking a healthy agenda along is a good idea and is something that should never be left behind no matter where you are going.

Always remember that healthy thoughts and healthy vibes produce healthy minds and bodies. Keep preparing your body and mind with positive influences and you will be more likely to feel more invigorated and enjoy your vacation than if you don’t fuel your body and mind with the right stuff.

Without the proper exercise to fulfill our goals and the proper nutrition to fuel our bodies and minds, it will be much more likely that we will be more tired and lack the energy to fully enjoy ourselves.

Otherwise, when your vacation comes to an end and when you return to work, you will have fewer stories to tell your coworkers because you will have spent most of your vacation sleeping or spending it thinking about what you needed to take a vacation from in the first place.

As I stated earlier that along with the proper diet, you will need to take along supplementation on your vacation, if you should run out of your supplement and need a refill.

To further look at supplementation products, simply click on this link.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be more than happy to get back to you as soon as possible.


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College football games today – how do they train?

College football

How do college football players train to get in shape during the off-season for their games? Is their way of training any different from any other fitness trainers? or do they have their own special training regimen that they do in order to prepare for their football season.

Today we are going to be taking an interesting look into college football games today and how do they train during their off-season? What is the life like of a pro football player in training and what type of training regimen do they put themselves through to get into shape when football season rolls around?

Basically it depends a lot on the football trainers style and what role he plays in the game, but for the majority of football trainers, their workout styles aren’t much different from anyone else’s. It is a quite versatile approach between free weights and machines, body weight training and endurance training.

Today we are going to look at some different versatile approaches that many football players incorporate into their training during their off-season, this can be a good time to look into exactly how they are training and how they benefit from it.

College football games today, has their style of training changed?

Many teams use a traditional schedule that can involve a player’s day off, either Sunday or Monday, and then engage in padded practices on Tuesday, Wednesday and Thursday and then a no-pads walk through on Friday.

Whether a team’s walk through is Thursday or Friday, the timing of post game days off can be a matter of preference. Some coaches prefer giving Sunday off, others Monday. Teams are finding different ways to help players recoup from the rigors of game day.

Currently college football players engage in rehab, massages and yoga, then they have a recovery day and stretch. Further recovery involves massage, hot tub, and cold tub which makes for excellent recovery for after the game.

Massages are also made a practice, a 30-minute massage, and then go for a run then finish off with a swim.

Many of the players do a pool workout and swim a lap and work on mobility and flexibility. This is a great way for recovery after a game. If you sit around you will have a tendency to be stiff and come Monday, the players can’t move and their joints hurt, but getting in the pool is relaxing and good for their recovery.

They also make an end-of-week schedule but practices on Sunday. They lift in the weight room first then have a short practice. There are no pads, helmets only. Basically there have been a few small changes, but for the most part the typical regimen of training tactics has remained the same.

They have taken days off after the games before but that is the last thing you want to do when your body is beat up and sore is sit there because that’s not a good practice. It is necessary to get the blood flowing throughout your muscles so they can recover.

They make it their aim to peak on game days, gradually come down on Sundays and Mondays and start going back up on Tuesday to peak on Wednesday, back down on Thursday and gradually back up on Friday leading into Saturday.

How do college football players typically train?

College football players typically have a good amount of lean body mass and a low percentage of body fat. Generally most any athlete has the goal to be as lean as possible.

So, how do college football players build such impressive physiques? Football players train with short bursts of intense exercise followed by a rest period of almost 5 times as long as the work. The body’s response to that type of work-to-rest ratio results in a definite increase in lean muscle mass, a decrease in body fat, a lower heart rate, and increased cardiovascular health.

These are results that I think the majority of us are all looking for whether we are athletes or not.

Is their way of training any different from any other fitness trainers?

Training approaches vary, there are different ways of training, there is a different training approach in accordance with what your physical fitness goals are. If a person’s goal is to lose weight, they are naturally going to have a different strategy for their training than someone who is interested in building muscle.

For the hard core strength seekers that are interested in building strength are naturally going to follow a different training approach than someone who is training for a marathon run.

A training program for a football player is going to be designed in a way that will develop their strength, increase speed and bolster up their cardiovascular system.

In the next section I will cover a basic training approach that a football player might use to develop their speed, strength, coordination and endurance.

A football players off-season dedication

Here is a rundown of the five basic moves that college football players incorporate in their training to prepare themselves for their game season.

  • Wind sprints

Playing football requires quick bursts of effort for about 6-10 seconds followed by 30 seconds of recovery time. Wind sprints effectively train football players, but they also help you burn fat because the benefits of the high intensity exercise keep the heart elevated and metabolism up during resting periods.

  • Power cleans

Power cleans are essential power developing exercise for a football player. This exercise trains all the basic movers of your body. Power cleans also build explosion and athleticism. Power cleans also boost your heart rate and metabolism helping you burn calories and fat. Use a barbell with moderate weight.

  • Plate pushes

The plate push is an exercise that boosts your heart rate and intensity level in your workout. Simply take an Olympic plate or bumper plate (bumper plates work best) and set it on the floor in an open area where you have at least 10 yards to work with. Position yourself in the bear crawl on all fours behind the plate. Put your hands behind the plate and push it across the floor. Be sure to stay low and drive your knees with power. Push the plate across the floor without stopping for 10 yards. If you are struggling with friction on the floor or are on a surface that you do not want to scratch or mark up, you can use a towel underneath the plate to reduce the friction.

  • Bear crawls

Bear crawls are a full body exercise that focuses on developing your motor control. A bear crawl might be used by a college football coach as an intense conditioning tactic or even for disciplinary measures.

  • Push press

A push press is simply an overhead press with a barbell aided by a ¼ to ½ squat jump.


There are various styles of training, for each goal, there’s a specific style of training that caters to what each individual is trying to accomplish. I personally have never played football but I have always found it interesting to know how football players train, professional or college.

It is understandable that a football player will need to build their strength, especially depending on what position they play. But I think that no matter what position a football player is in, they need to develop their speed and endurance.

The training program outlined above is a good challenge and will accomplish your fitness goals no matter what aspect you are looking to accomplish. Whether it’s strength, speed, agility or endurance.

For the average person that’s reading this article may not be interested in training to get in shape for football, but if you are interested in building muscle, strength, endurance and maybe even some speed, this can be a great idea to develop your own personal training program.

Always remember that when taking on a training program of a high intensity nature such as the training exercises outlined above will allow you to do, you will need to take in an ample amount of healthy food to power you through an intense workout.

Along with a healthy diet, it may be of benefit to include supplementation for an additional boost to give you the protein for muscle and nutrients to give you the energy to power through a difficult workout.

You can check out a great supplementation product that will help with increasing your energy and endurance to help power you through your workouts, simply click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.


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The benefits of drinking warm lemon water – top 10 ways to improve your health

There is no doubt that you have often heard about the many benefits of drinking water, such as its importance in hydrating your system, it’s aid in supplying your system with the nutrients that it needs at a faster rate, and the ability to create saliva as well as simply hydrating your system because your body naturally holds a lot of water, 60% of our system is water.

One thing that may not be common knowledge to many people is how drinking warm water with lemon can benefit your system and supply you with many benefits. Today’s post will be talking about the benefits of drinking warm lemon water and the top 10 ways to improve your health with this little secret.

What are the benefits of drinking warm water?

The benefits of drinking warm water are many and few people really take the time to drink water necessary in one day to actually benefit their system and do their body good. Drinking water every day is essential for a healthy body and a healthy lifestyle.

One key point that many health-conscious people follow every day is they start the day out with a glass of water. When a person thinks about drinking water, their natural tendency is to drink it cold, right?

But there are many health benefits to drinking warm water every day, which you can also add lemon juice for taste. Drinking warm water will not necessarily go well with your taste buds, but there are many benefits to drinking warm lemon water which we will talk about in this post.

  • Drinking warm water will improve your digestion because it will stimulate the digestive gland to function more properly and it helps to break down the food in your stomach so that your digestive system will not have to work nearly as hard and it also uses less energy for your digestion process.
  • Drinking warm lemon water can also soothe a sore throat,
  • Another benefit to drinking warm water is it will help in treating nasal congestion which will bring instant relief when you are suffering from congestion.
  • Drinking warm water will relieve constipation which occurs from a lack of water in your intestines which will cause stools to turn hard and make them difficult to pass.
  • Warm water will raise your internal body temperature which in turn will relax your body and soothe your nerves and will help you to sleep.
  • Warm water will also help with slowing down aging due to dry and aging skin. There are toxins and impurities in the body and these toxins will contribute to premature aging and other various health problems, but drinking warm lemon water will help to slow down this process.
  • Drinking warm water will help to improve blood circulation because the body naturally has to deliver oxygen and nutrients to other organs, and this is delivered through the blood system, drinking plenty of warm water every day will help to improve this circulation.
  • Drinking warm water will help with alleviating menstrual cramps.
  • Warm water will help with shedding excess pounds, warm water will help with increasing your core body temperature which in turn will increase your metabolic rate. An increase in the metabolism rate will help your body with burning more calories at a more efficient rate.
  • Drinking warm water will also help with detoxifying your body, and will also cleanse your system by flushing out harmful toxins. Your body temperature will rise when you drink warm water and this will cause you to sweat and then cool down, this sweating helps flush toxins out of your body.

How can warm water benefit your system?

As we have covered above, there are many great points which warm water will help with benefiting your system. Drinking plenty of water every day is a good habit to get into, but as you can see there are many great benefits to drinking warm water every day.

The benefits of drinking warm water can range from detoxifying your system, improving your digestion and blood circulation as well as relieving constipation.

Drinking warm water every day will also relieve arthritis pain, and slow your aging process. Warm water can maintain healthy skin, relieve cough, aid in weight loss and improves your overall health as well as improving the health of your hair.

Is there a best time of the day to consume warm water with lemon?

Drink warm water before workouts and after meals. Try not to drink warm water after exercise, because your body temperature is already raised.

You should also make it a point to drink water when consuming food because cold water draws energy from your digestion to increase the temperature.

Drink warm water during any higher temperatures and while you may be experiencing discomfort from diarrhea or vomiting so that you can maintain hydration.

Here’s to your health

So the next time that you are feeling thirsty, especially when first getting up in the morning, before and after meals, before workouts and before you go to bed at night, you should make it a point to drink warm water.

Instead of drinking sugary soda drinks and high energy sports drinks, you should be fueling your system with fluids that are going to be doing your body, brain and overall system some benefit, you will thank yourself later.


As you can see, there are many benefits of drinking water, but the benefits are even better when you drink warm water with lemon. So the next time you fill your glass before meal time, or before your workout, you should make it a point to sip some hot water with lemon to enhance your health and performance.

Our health should be of great importance to us, what we put into our bodies will affect our health and performance and our happiness further down the road. On hot days it can be tempting to replenish our thirst with a cold beverage, or more importantly, cold water.

But it can be very advantageous for our health to sip on some hot water as I have covered the many benefits of drinking warm water in today’s post.

To go along with the many health advantages of warm water, it can be a good idea to supplement your system for better results. You can take a look at some great supplementation products when you click on this link.


If you have any questions or concerns, please feel free to leave a comment in the box below and I will be sure to get back to you within 24 hours.

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Best amino acid supplements review – BCAA’s for better growth

Bodybuilder flexing his muscles

Have you been looking for a good sports nutrition supplement that can help to give you the energy that you so desperately need to plunder through your workouts? well if you are anything like me, you will find that the best amino acid supplements review I am putting before you, will help with increasing your energy, endurance and the BCAAs are a representative for better growth and overall energy.

Finding a good supplementation product that can give you the benefits you need, supplemented along with a healthy diet is no easy chore, because there are so many products out on the market that don’t give you the benefits you need to help you with your energy and increasing the muscle gains that you have been looking for.

Another factor with these supplements along with a proper diet is they can help with increasing weight loss if that’s what your goal is. Many people struggle to lose weight, but at the same time many people don’t realize that these supplementation products such as BCAAs are also good for increasing weight loss production.

This is a product review for A1 supplements, if you should click on one of the affiliate links and purchase a product, I will receive a small commission but at no additional cost to you.

BCAA Shredded

Best BCAA Shredded provides you with an advanced form of peptide-bonded Branched Chain Amino Acids, for optimal absorption and utilization. In addition, BEST BCAA SHREDDED has been formulated with the peptide-bonded form of Carnitine and Citrulline

Fat for fuel Helps your body burn stored fat for energy to support weight loss, all while decreasing protein catabolism, or breakdown of protein. BEST BCAA SHREDDED supports burn fat but preserve lean muscle mass.

Citrulline has the potential to improve blood flow and oxygen delivery, keeping your muscles full while enhancing performance so you can train harder, for longer and I don’t know anybody who isn’t all in for training longer and harder at the gym for better results of ripped to shreds muscle mass.

An advanced form of peptide-bonded Branched Chain Amino Acids, for optimal absorption and utilization for increased muscle stimulation and growth. That is one reason why I have always enjoyed using the Branched Chain Amino Acids is because they always improve muscle stimulation and growth which is what we are all after.

When trying to lose stubborn body fat and reveal those shredded 6-pack abs, you want to make sure you don’t lose hard-earned muscle in the process. Any kind of low-carb, fasted or calorie restricted diet can lead to unwanted muscle breakdown (catabolism) as your body steals the Amino Acids from stored muscle proteins.

By supplementing with Amino Acids you can help avoid this catabolic state, by providing your body with a dietary source of Amino Acids as an alternate source of fuel.

Best BCAA Shredded provides you with an advanced form of peptide-bonded Branched Chain Amino Acids, for optimal absorption and utilization. In addition, BEST BCAA SHREDDED has been formulated with the peptide-bonded form of Carnitine and Citrulline, to help promote fat burning and performance.

Add best BCAA Shredded to your training and nutrition plan to help reach your goals faster and have heads turning at the beach in no time.


Take one (1) serving (1 scoop) blended into 8oz of ice-cold water first thing in the morning, on an empty stomach, or as directed by a qualified healthcare practitioner.


  • Great taste
  • Great recovery
  • Mixes well
  • Energy enhancement
  • Great for pre workout
  • Helps with weight loss
  • Mental focus


  • Some people claimed that this product does not help them with losing weight while others do

BPI Sports Best BCAA W/ Energy

The branched-chain amino acids (BCAAs) in the formula can help you build and maintain lean muscle mass. The BCAAs leucine, isoleucine and valine help optimize muscle recovery so you can train hard, day after day.

Feeling sluggish? Want something that doesn’t make you jittery? Use this formula as a midday pick-me-up or pre-workout. I don’t know about you, but when you start to get a little older, we all need a little more energy, but without the jitters which caffeine can often cause from high energy sports drinks.

With Citrulline, Tyrosine and Alpha-GPC, Best BCAA w/ Energy can help support cognitive function, focus and alertness. If you are into working out later in the day after you are done with your nine-to-five job, sometimes it can be a little difficult to have the focus and alertness that you need for your training.

That is one of the reasons why I enjoy using this product, because it helps with my focus and concentration while working out, and it helps to keep me alert without having to take in high energy sports drinks which are good for a burst of energy but will leave you dragging hours later.

BCAA’s with energy, ‘promote’

  • Promotes lean muscle
  • Increased energy and focus
  • It can boost performance and endurance
  • Best if taken mid-day or pre-workout

The best BCAA with energy, is an all-in-one muscle building and recovery formula with an added kick of energy to help increase performance and focus.

Note: Manufacturers continually change product specifications. While we try our best to keep product descriptions up to date, they do not necessarily reflect the latest information available from the manufacturer. We are not responsible for incorrect or outdated product descriptions and/or images.


  • Reduced the onset of muscle soreness
  • Promotes muscle synthesis
  • Provides energy release when catabolized
  • Protects muscles from exercise induced damage
  • Good for endurance
  • Is a good source of no glucose production


  • Not for breastfeeding women
  • Not suitable for pregnancy
  • May eventually cause fatigue issues
  • May negatively affect blood sugar metabolism
  • Might cause problems with coordination


Take 1 scoop blended into 8 oz water before or during workout. Please read the entire label before use. Take one (1) serving (1 scoop) blended into 8 oz of ice-cold water, either before or during workout, or as directed by a qualified healthcare practitioner. On non-training days, take one (1) serving (1 scoop) first thing in the morning, on an empty stomach, or as directed by a qualified healthcare practitioner.

Caffeine warning

The recommended serving of this product contains approximately as much caffeine as one cup of coffee. Do not consume caffeine, or combine with synephrine, including but not limited to coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Too much caffeine may cause nervousness, irritability, sleeplessness, and occasionally rapid heartbeat. Discontinue use if you experience dizziness, severe headache, rapid heartbeat or shortness of breath.


I hope that the information I have wrapped up in this post has given you some solid information to take away on these products. As I have been into weight training for years and have used many supplementation products, I have always enjoyed using these products such as amino acids and have always benefited greatly from using them.

Always remember that when using supplementation products such as these, never rely solely on using these products to achieve the gains that you are looking for. It is necessary to eat a well-rounded diet of healthy lean protein and nutritious fresh fruits and vegetables for your intake of carbohydrates.

Following a healthy diet of lean protein and carbohydrates along with following a good supplementation program, you should see some pretty good benefits along with following a strict training routine and setting well-rounded goals for yourself.

When I talk about setting well-rounded goals, you don’t want to set a goal for the week or for the year only, they should be for short-term, and long-term which will help you to see the best results when setting these goals. For some further information on setting goals, simply click on this link.

To check out some further reading on other supplementation products that might benefit you, simply click on the button below.

If you have any questions or concerns, please feel free to leave a message in the box below and I will be more than happy to respond back to you within 24 hours or less, and please feel free to leave a comment, as I enjoy hearing from my readers.

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Weight training morning vs evening – which is best?

Cardio training at the gym

Are you a morning person? Do you get your best work done early in the morning? Or are you a night owl? Uncovering what can be the best time for you, weight training morning vs evening, engaging in you’re training during the time that is best for you will help with seeing better results.

I have always been the type of person that gets his workout in, later in the day, generally in the evening after my work for the day is done, but that doesn’t necessarily work the best for everyone.

Some people workout early in the morning because they have more energy and find it more exhilarating to get a good workout in, early in the day because it also helps them to be more productive throughout the rest of the day.

Not everyone is able to have the time in the morning to dedicate toward working out. But in this post I will be uncovering which is the best time of day for working out, morning or evening, or does it even matter.

Morning trainers

It has often been thought that people who train in the morning will have more energy to train, because earlier in the day they will have more energy which will give them a more enthusiastic training session because they are filled with fire.

Is this necessarily the case? Not everyone is a morning person and feels like popping out of bed at 5 or 6 in the morning to start doing a workout. Some people, after they get up in the morning they need to have time to get the kids off to school, drink their morning coffee and find a little motivation.

Evening trainers

For other people, training later in the day can be better because when having to work a regular nine-to-five job, you need to have some time in the morning to eat breakfast and drink your morning coffee and finally head out to work.

Once you have accomplished your daily tasks and finished your working day, it simply makes more sense to get your workout in later in the day, and not only that it can be a more sensible thing depending on what your schedule is, but it has been a proven fact that people are more flexible later in the day.

If you find yourself getting up in the morning with the intentions of working out and you don’t spend enough time stretching and warming up to limber yourself, there can be a better chance of injury through a muscle pull or tear due to a lack of limberness early in the morning.

Exercise before eating

Is there a better chance of burning more calories through exercise before you eat breakfast? Not necessarily. No matter what the time is during the day you exercise, you will stand a pretty equal chance of burning the same amount of calories through exercise, whether it is early or late in the day or if it is before eating or after eating.

Sense of commitment

Working out first thing in the morning doesn’t mean that you are more committed to getting into better shape, losing weight or building bigger muscle. Working out earlier in the day simply means that is the time that works better for you or you’re training schedule.

The important thing is that you create for yourself a sense of commitment to fully engage yourself in you’re training and strive to do your best and to receive the best results that you can create for yourself.

A good and healthy sense of commitment doesn’t come neatly packaged up in a morning workout or evening workout, a sense of commitment is like a mental program that you sign and date as to seeing a specific set of results that you plan on accomplishing within a set period.

Or to give you another idea what this documentation form can come as, is a written goal for your accomplishments highlighted with detailed information as to when you want to have your goals achieved and exactly how you plan on achieving those goals.


I don’t think that it really matters a lot what time of day you work out, whether it is first thing in the morning, or it is at the end of the day. It all basically depends on what your personal preference is, your schedule and other various factors that might come into play.

The most important thing is that you have a training schedule you stick with and don’t give up on you’re training because it is a very important aspect of the day.

As far as how many calories you can burn in a training session doesn’t depend so much on what time of the day you are training, it depends on various other aspects as to what type of training program you are doing.

If your goal is to lose more weight or simply get into better shape, you will have much better results following a training program of lighter weights and higher reps with less rest between sets followed by a cardio training program.

Following a training program like this early in the morning or later in the day will carry the same benefits no matter what time of the day you perform it. The results you receive from the program are not the outcome because of what time of day you performed it, it is because you performed you’re training routine with a strong sense of commitment.

Eating a healthy diet and taking in a proper form of supplementation will have a much better effect on the results you receive from you’re training than what time of day you perform your workout in.

To get a good sense of supplementation that can increase your results, click on the link below for a review on supplementation.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible. Be sure to leave a comment in the box because I always love to hear from my readers.


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What is the best approach to weight loss? And how to keep it off

Taking a bite of health

People have been searching for a better way to lose weight for decades and after all this time, it still seems to be one of the biggest struggles out there that people are dealing with, is what is the best approach to weight loss and how to keep it off.

There can be many reasons behind why a person has a hard time losing weight and keeping it off, it can involve indulgence in too much of the wrong food, a lack of activity, hereditary or various other complications.

One of the major culprits out there is people are in too much of a hurry these days and they try to simplify things by getting take-out far too much, but often the culprit can lie within the food we purchase at the store. Many of the products that we find in the store are overly saturated with sodium and fillers.

All too often the culprit lies within our diets and inactivity. Today I will be talking about how to approach a better diet and keeping physically active to get you into better shape now, tomorrow and for the rest of your life.


Often the difficulty many people have with losing weight is their tendency to frequently indulge in things that are high in calories, fat, sodium or sugar. These foods are high in calories and preservatives as well as many other things that just accumulate around the midsection, especially if we are not staying busy.

Another thing many people have a tendency to indulge in is eating too large of meals. If you can learn how to portion your food sizes and leave the table before you have eaten too much, you will avoid taking in excessive calories that will develop around the midsection.

Often these indulgences are triggered by things such as depression, anxiety and many other things that affect us psychologically, this can be a big problem area for many people, but one thing that can help is keeping a food journal so that you can keep track of what you are eating and make sure that you are taking note of the things that you should be avoiding, this can be a great way to help us progress so that we can get headed in the right direction with our diet.

Lack of activity

Another thing that can affect us being successful with losing weight, especially if your diet is needing work in different areas is a lack of activity. Especially with a time like right now with the covid-19 pandemic going on, many people haven’t been staying busy working and have been spending more time at home less active.

If you have been facing this situation of spending more time at home and spending less time engaging in physical activity, you can spend more time getting out and doing the exercise that is needed to help with burning these excess calories off such as walking or bike-riding.

Often it can be a benefit if you have workout equipment at home to engage in working out, but many people don’t have the workout equipment necessary.

But don’t let this discourage you because there are many other physical activities that you can engage in at home such as body weight training, HIIT training and many other activities that can create for more time together with the people you care about doing things for yourself that will benefit you in a physical and healthful of way.

The Best foods to eat

We should all know what the typical kinds of food are that we should avoid, such as things that are high in fat, sugar, sodium and extra unnecessary fillers. Often it can be difficult to avoid these types of foods because they give people the comfort they need, especially during stressful times such as these with the pandemic going on.

When you eat foods like this, you are affecting your body and psychological well-being in a negative way and the foods that give you energy such as sugary soda drinks or foods that are high in sugar such as pastry can give you a boost of energy temporarily, but when you consume things like this, that high only lasts for so long and then you suffer a drop in energy, or also known as a crash.

The kinds of food that we should be eating like fresh fruits and vegetables are not on everybody’s favorite list to snack on, and that can be understandable, but in the long run, if we are fueling ourselves with the right kinds of food, we are going to feel the benefits down the road with higher energy and a better psychological feeling because we know that we are doing something that will benefit us in a good way.

The best kinds of food that we can consume are things like fresh fruits and vegetables, lean meats such as chicken, fish, poultry and other lean healthful things such as Greek yogurt.

Keep encouraging yourself

It is always necessary to keep encouraging yourself, especially during times that can be stressful, we all need support and encouragement. Think of how you would treat the best friend of yours, would you not want to keep encouraging them and giving them the support they need and deserve?

You should treat yourself in the same manner, you should be encouraging yourself and giving yourself a pep talk often throughout the day. You should see yourself as your own best friend, what you do for yourself now will affect you for years to come.

If you have a goal to lose, for example 40 pounds, no one else can do it for you, this is something that you need to do for yourself and not for anyone else. ‘Your future’ and ‘your future health’ all start with you and how and what you feed yourself.

How you feed yourself and how physically active you stay are all going to be factors with how you are going to feel now and years to come. If you keep striving to be the best that you can be in all aspects of your life, you will have yourself to thank years to come, so keep encouraging yourself and keep motivating yourself to do the things that will affect you in a positive way for now and for years to come.


Losing weight has always been a difficult topic for many people because there are many factors that can affect your weight loss. Many of these factors involve things that we have control over but take a lot of self-control and will power.

Our self-control and willpower can be low at different times, especially in times of stress and uncertainty. These times that have been going on right now definitely reflect a lot of uncertainty, but we are all in this together and we need to do the best that we can for ourselves, for our health and for our sanity.

Staying physically active, especially with a structured workout routine and eating healthy will benefit us in more ways than one. It will not only benefit us health-wise and how we feel, but will also have a big effect on how we are feeling mentally.

Often people have asked me, what is the best supplementation to take for weight loss? there are many supplementation products out on the market these days for weight loss and many of them don’t do anything positive for you, but some products are beneficial, but don’t expect them to do all the work for you.

If you are serious about losing weight, the big thing you need to focus on are eating a healthy diet and staying physically active. Weight loss supplementation can help if they are effective ones, but they are merely supplementation so they can’t be expected to do all the work for you.

To take a look at one of my reviews on weight-loss supplementation, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be sure to get back to you within 24 hours. So be sure to leave a comment because I love to hear from my readers.

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Weight training power – 5 tips for mental training

Motivations journey

Have you ever met someone who always seems to be energized and enthusiastic as if they had a daily dose of motivation? While highly motivated people have a secret source of motivation, It’s no secret, in fact many of them don’t even realize what it is.

Today we are going to be taking a look at weight training power and 5 tips for mental training.

Highly motivated people build habits that consistently generate new motivation. I’ve made it a point to carefully observe and study weight trainers who are consistently motivated and energized, and here’s what I’ve observed.

Anyone can feel motivated from time to time, but highly motivated people build routines into their lives that thrive motivation consistently.

Instead of waiting around to find some motivation, they design their life around energizing activities.

Here are five things highly motivated weight trainers and physical fitness enthusiasts do that we can all learn from to feel more motivated.

Manage your energy wisely

Generally most of the productivity and habit-forming advice you hear offers tips for better time management. With promises of making you more efficient in your training, they suggest all sorts of strategies for implementing your day to manage your time better.

Motivation shouldn’t be driven by time, It revolves around your energy. You can have all the time in the world but if you’re doing things that drain you of your energy, you’re not going to feel motivated.

Even if your time is extremely limited, you can accomplish a tremendous amount with enough energy and enthusiasm. Forget about managing your time and learn how to manage your energy instead.

Start your day with the tasks that require the most energy or are your least favorite. When you start out your morning, you are likely to have your highest rate of energy, and if you can accomplish the more difficult tasks first, it will be smoother sailing the rest of the day.

Be creative about accomplishing essential tasks that drain energy, you will recuperate your energy burned if you are eating a healthy diet.

Surround Yourself with others that are motivated

The people we surround ourselves with impact us greatly. Highly motivated people often use this to their advantage. Everyday interactions can have impact on people and can have impact on your levels of motivation:

A positive interaction with a supportive and enthusiastic friend can supercharge your own energy and motivation. On the other hand, just one interaction with a really negative, critical person can drain you of energy and your motivation for the day, but there is a bigger principle here:

The people you spend time with affect how you feel.

If you have to consistently interact with energy-draining people, you can’t expect to feel energetic and enthusiastic, but if you interact with energy-giving people, you can’t help but have some of their enthusiasm and motivation rub off on you.

So be thoughtful about the people you choose to spend your time with. To be enthusiastic in the gym you need to train with enthusiastic people and surround yourself with enthusiastic people.

If you are working on losing weight, surround yourself with people who will motivate you and give you the moral support that you deserve.

If you want to feel more motivated and energized in your life, surround yourself with energy driven people, spend your time with people that have a positive energy about them, that will no-doubt rub off on you.

Remember your successes

One of the most powerful things you can do to feel more motivated is to take time to celebrate your successes. large or small. It’s a basic law of human psychology that behaviors followed by a reward are likely to happen in the future:

If your goal is to lose ten pounds and you have lost five pounds, if you have friends there to cheer you on, you are much more likely to finish your goal of losing the other five pounds if you have positive friends to continue cheering you on.

You need to be in the habit of celebrating your own successes and you’ll create a positive stream of motivation for your future, More specifically, a small reward celebrated immediately beats a big reward delayed.

Tell yourself that you are proud of yourself after increasing your bench press by one repetition, after you have made that increase, then you can give yourself a little celebration party with others that show appreciation for your same interests.

After going for that early morning run, splurge on a fancy cup of coffee and reward yourself for a job well-done. It increases your psychological happiness.

Energize your environment

The activities and people in your life do give and take energy, so does your physical and emotional environment. Each and every one of us have a tendency to want to control many aspects in life, whether they are ours or someone else’s, which means we love the idea that the solution to everything is inside us.

Your environment matters, including how much motivation and energy you feel on a regular basis. Going for a run without the right running shoes can make it hard to stay motivated to exercise. You can’t always change your environment, but it’s possible more often than you might think.

Creating for a better environment can be more productive for your goals and can be a fast track to better energy and higher motivation. More energy and a better foundation constructed for our motivating principles can build for a more productive time spent on our physical training.

Accept your failures

There’s no better way to kill your motivation than beating yourself up after a failure or setback.

People with low motivation most always have a habit of being judgmental with themselves after failures.

They criticize themselves with negative self-talk which will only take more wind out of their sails, and they judge themselves as being weak and not worthy. They will punish themselves in an attempt to motivate themselves in the future.

Highly motivated people are good at giving themselves energy and motivation, they’re also skilled at maintaining their motivation, even in the face of setbacks.

The best way to preserve your energy and motivation in the face of failure or mistakes is to practice a little self-compassion. Talk to yourself like you would talk to a good friend who is struggling.

You need to acknowledge to yourself that if you fail at something the first time around doesn’t mean you are weak.


One of the most common causes of low motivation is saying yes to things that have no bearing with what our goals are aligned with.

As we’ve discussed, motivation is energy. When your energy is highest, you feel motivated. And when your energy is low, motivation seems to disappear.

You can’t expect to have high levels of motivation for the things that matter most to you if you’re wasting all your energy on things that don’t really matter. How can you possibly have the motivation to say yes to giving it that extra mile in the gym when you say yes to staying out late the night before.

Physical training is very important if you are interested in developing muscle size and strength, or if your goal is to lose weight, but mental training is equally important. It’s important to keep your head in the game and strive to be the best that you can be.

To take a look at some supplementation products that can help you with achieving those results that you are looking for in the gym, simply hit the link below.

If you have any questions or concerns, please don’t hesitate to drop a message in the box below and I will get back to you within 24 hours.


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Full bodyweight training – for better muscle endurance

Woman jumping rope

Do you have a difficult time making it to the gym to get your workout in? Or maybe you would like to find a way to work out that can increase the calories that you burn during your workout. Whichever is the case, you can get your workout in and burn more calories and not even have to go to the gym.

Today we will be talking about full body weight training for better muscle endurance and how this can be accomplished either in the gym or at home and we will be discussing the advantages of body weight training and how this can burn more calories while incorporating more muscle groups at the same time.

The advantages of body weight training is this will include more muscle groups working at the same time which will increase your productivity time as well as calories burned which will increase the benefits that you derive from your work out as well as weight loss.

Training for better muscle endurance:

How does body weight training increase your muscle endurance? Because body weight workouts can usually include higher repetitions than traditional resistance training, you receive the benefit of building muscular endurance. There’s a big difference between the ability to do a one-rep-max bench press and your ability to do 25 push ups, but they are both important for improving your fitness and strength.

Body weight workouts offer you the opportunity to train muscular endurance, as well as cardiovascular endurance. Because you have the ability to vary your intensity intervals, such as working out for shorter duration to long duration and increasing your repetitions per set and decreasing your rest periods.

Remember that engaging in body weight training doesn’t necessarily mean indoor training at the gym or at home, there are many other areas that we can engage in when it comes to body weight exercises.

Walking, climbing, hiking, and running are all body weight workouts. “cardio” doesn’t have to mean endless miles in the gym, it can mean engaging in your favorite outdoor activity a few times each week, and even switching them up with the farmers’ walk and obstacles.

In the gym:

Training at the gym there is a large plethora of exercises to keep a person training with max intensity without ever growing tired of finding something new and exciting to do. Aside from the typical indoor gym training like going for one-hundred laps on the treadmill, there is a few others you can add to your training agenda.

  • Deep knee bends
  • Lunges
  • Single leg calf raises
  • Sit-ups
  • Crunches
  • Leg raises
  • Pushups
  • Bench dips
  • Bar dips
  • Farmer’s walk

The list can go on, I tell you what, if you have any personal favorites that are not included in this list, please feel free to contribute in the comments section.

At home:

At home training is a great way to take advantage of body weight training because everyone is not always able to make it to a gym to workout and it is easier to establish a training program if you can do it in the comfort of your own home.

Especially with everything that is going on these days with the covid-19 nearly makes it impossible to go and work out at a gym. So your next step to Implement a favorable situation for working out is to train at home and not everybody has the equipment at home, so what better way to engage in training than with body weight training.

Burn more calories:

It should be a known fact that when you engage in body weight training, it can burn more calories because you are engaging your entire body and you are working more than just one muscle group at a time, so it only stands to reason that whatever type of training regimen you engage in, body weight training is a great way to go.

The higher the intensity, the more calories you burn and the more endurance you will develop. Swimming is an excellent activity to engage in for developing endurance. Increasing your stamina will do amazing things for your swimming. With increased endurance, you will be able to swim faster and for longer periods of time.

-A tip on increasing your endurance for swimming-

When incorporating strength training into your program, this will help you with utilizing the different muscle groups to power your swimming capacity. By working on your arms, back, core, and legs in the gym, you are strengthening them so that you can inflict more stress on your body without fatiguing too quickly.

This means longer pool time without getting too tired, and you should see improvements with your overall swimming performance.Convertkit, promotional

Increase your productivity:

It is also a great idea to engage in body weight training for muscle endurance because there are various things that you can incorporate to increase the endurance training aspect when you use body weight exercises.

One idea that you can incorporate are super sets, super setting body weight exercises is a great way to incorporate the aspect of endurance training into your program for muscle endurance.

Another way to incorporate muscle endurance into your program and prompting your training to be more productive is to reduce the amount of rest time between sets. If you spend less time sitting on the bench resting between exercises, this will dramatically increase your physical endurance and recovery time.

The better physically fit you are, the stronger your heart capacity, the longer you will be able to train, the better your metabolism and the faster you will be able to burn calories.


The door is virtually wide open to all the exercises and physical activities that you can engage in to develop better endurance.

Just to grab a few more ideas to get your creative juices flowing, climbing is a great way to build endurance and strength. I’m sure not everyone reading this is ready to go out and start scaling a mountain side.

Muscular endurance and strength of the arms and shoulders are beneficial for climbing. Research show’s that success in climbing performance is best explained by people who have good development of the arms, shoulders and forearms, rather than characteristics such as height and weight.

But not only strength is a determining factor whether you will be a good climber or not, endurance is a very big part of being a successful climber. Maybe everyone doesn’t want to be a climber, but scaling a wall can be an all new exciting way for developing endurance, especially if climbing is something new to you.

Another great way to build endurance is swimming. Swimming involves the entire body and especially swimming for distances can greatly improve your cardiovascular health and endurance.

I hope that I have given you something new and exciting to take away from this. Endurance training and body weight training don’t always need to be confined to only indoors, there is a wide spectrum of ideas that can take you outside and away from your everyday life, many of these activities can be spent with friends or family who have the same goals in mind.

Often it can be a good idea to supplement your diet with a good pre-workout plan. Take a look at a review I have about pre-workout supplements and decide for yourself.

I always enjoy hearing comments from my readers, so if you have any favorite ways of giving your endurance a good training, please feel free to leave them in the comments section below.

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Gym workout clothes – Tough sportswear review

Bodybuilder performing dumbbell curls

Right now with the current status of things there isn’t a lot going on outside right now, like such as your local gym that you like to train at, but sooner than later this covid-19 stuff will hopefully come to an end and we can get back to our normal routine working out in the gym.

Today I am going to talk about tough but yet comfortable sports training wear so that when we can get back to the gym, we can train in comfort and style with some of this tough training wear from the company Born Tough.

This is a product review for the company Born Tough, if you should click on an affiliate link and purchase a product, I will receive a small commission but at no additional cost to you.

Born Tough Men Crucial Bounty TD Tank Black


A classic-fitting Tank-Top, The Crucial BounyTD Tank is a traditional fitting tank-top that is made from our light-weight Swift fabric which has been specifically designed for base layers. The Tank is breathable, stretchable and durable.


SIGNATURE BLEND Absorption evaporation technologies create a fabric that remains 99.9% bacteria free
SWIFT FABRIC Fabric specifically designed for base layers and athletic performance
EXTENDED SCALLOP HEM Ergonomic extended hem cut to negate shirt ride up when training
MILITARY DETAILING Military style logo detailing on both back and Front


Our Signature Swift blend is a light-weight fabric with 93% cotton and 7% spandex. While the cotton ensures softness and comfort, spandex adds stretch ability to the fabric, making it a perfect blend for base-layers such as shirts and tank-tops.

Born Tough Momentum Track Suit Jogger Military Green


The bottom part of our Momentum TrackSuit series, the joggers are made from our highly stretchable Momentum fabric. The joggers have elastic waist with drawstrings as well as elastic bottom cuffs. The joggers boast side pockets which have been ergonomically placed towards the top of the hip to minimize pocket movement and mitigate obstruction. An added feature of our joggers is the waist loop designed to hold shirt or towel.


Momentum Fabric 92% Polyester 8% Spandex
Two-Toned Design Unique dual colored design
Slim-Fit Athletic Fit for aesthetics and comfort
Ergonomic Side-pocket High on the hip to mitigate obstruction
Elastic Waist Elasticated waist with drawstrings
Waist-Loop For hanging towel or shirt on the waist


Momentum Fabric is our signature fabric for more heavy-duty use. Thicker than our other blends, the fabric is still breathable and is stretchable for comfort.

Born Tough Women Core Shear Halter Top Black


This perfect fitting Core Shear Halter is breathable, comfortable, lightweight and made to handle the athlete and workout beast in you. This is the most comfortable Halter you have ever owned because it’s not only comfortable but will withstand workouts of any level.

FLEXIBLE FABRIC Lightweight, breathable, and soft fabric made of 95% viscose and 5% elastane.
EXTENDED SCALLOP HEM No extended hems at front and back
DETAILING Best style wear for workouts and fashion with VINYL Born Tough logo
FIT Short and comfortable fit above waistline with tank top style


Our signature SWIFT sheer Halter is a blend of 95% viscose and 5% elastane lightweight and soft fabric. The elastane gives it a soft, comfortable and elastic feel which will fit your body accordingly. You can wear these as a base layer or wear them as you workout.


Born Tough Women Limitless Shear Muscle Tank Top Pink


The limitless sheer muscle tank is a comfortable piece of athletic wear you definitely want in your collection. Its design and material were specifically crafted for the female body. Extended hems and side seams were added for maximum comfort and flexibility. This lightweight, elastic product is not only form fitting and a perfect fit to your body, it is also great at enduring long workouts.


FLEXIBLE FABRIC Flexible 95% viscose and 5% elastane lightweight and soft fabric
EXTENDED SCALLOP HEM Extended hems cut for added comfort and to reduce shirt ride up during training
WEAR Perfect tank top best for daily fashion wear and workouts with Vinyl Born Tough logo


Our signature SWIFT blend fabric muscle tank is made of 95% viscose and 5% elastane fabric making it truly comfortable, lightweight, and soft. Because of the lightweight and soft comfort this muscle tank top is the one you would want to wear daily as a fashion statement and for your workout. The extended and cut hems are to adjust the tank to your body making you more comfortable.


These products showcased here are new arrivals through Born Tough and if you should purchase one of these products, I think you should be pretty satisfied with their durability and comfort.

I don’t know about you but I enjoy being able to have free mobility as well as comfort when working out in the gym or at home, I think that you should find any one of these products comfortable and dependable.

For a product review on supplementation, you can check out one of my reviews here by clicking on this link below.

If you have any questions or concerns, please feel free to leave a comment in the box below as I enjoy hearing from my readers. I will get back to you as soon as possible.


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Weight training for legs – developing muscular quads

Getting psyched to deadlift

I have always enjoyed training legs because many of the exercises that you perform for developing muscular quads are combination movements which involve the entire body, they are not only a good way to develop muscular quads but they are also great exercises for speeding up your metabolism so that you can more efficiently burn calories at a higher rate.

Today I will be talking about weight training for legs and developing muscular quads. Once in a while I receive questions on leg training, and just recently I received a question based on which is the better exercise between squats and leg presses.

I will be covering the efficiency of squatting and the benefits of various forms of squats, as well I will be covering the benefits of leg presses, dead lifts and other power movements and what rep and set schemes work best for developing muscular quads.

The benefits of squatting:

For decades, many proven successful athletes have applied squatting to build an ample amount of muscle size and strength, but many times people might ask, what is the best exercise when it comes to building muscle size and strength in the quads?

This is a good question, because there are many great exercises that a trainer can include in their workout that can both increase muscle size and strength. When it comes to any one-single exercise that can build strength and muscle, not only zoning in on quads, but will help you in achieving results for the overall package, I would suggest hands-down, the squat is the number one exercise for achieving these results.

Squatting is a great exercise for building muscle size and strength in the quads, but will also help with developing your core, the gluts, your back and an all around overall body workout which it is hard to find another exercise that can accomplish so much.

Squatting vs the leg press:

Squatting has its many benefits when it comes to catapulting your results for muscle size and strength, but you simply don’t want to base your entire workout around one single exercise, it is necessary to incorporate a variety of exercises in your training program.

This is where the leg press comes in, leg presses have always been one of the top exercises for developing the quads and leg presses are also essential for directly targeting your quads.

There is also another perspective that we need to take a look at, and that is based around what your goals are. Squats are a great exercise for developing quad muscle size and strength but not everyone is interested in building big bulky muscular thighs.

For someone that is simply interested in toning up their thigh muscles and maybe adding a little muscle to their legs, the leg press is an ideal exercise for doing this. Even though the squats are viewed as an exercise that is great for building thigh muscle, that is another relevant point to look at.

How many reps should you do? If you are interested in incorporating the squats in your training routine for building larger muscles, then you should follow a rep system of 8 to 10 reps per set.

If you want to incorporate squats for firming and toning your muscles but are not interested in building bigger muscles, you can still follow a good training routine incorporating squats, but you should follow a higher rep system of 15 to 25 reps per set.

Squats are an all-around great exercise no matter what your goal is, but it should basically come down to how many reps you do per set, and if squatting is an exercise that you feel uncomfortable with and want to shy away from, the leg presses are a great alternative for any type of goal system.

Various forms of squatting:

There are also various types of squatting that you can perform aside from the standard way of performing squats when you hold a barbell across the back of your neck. Other forms can include front squats which are performed the same way except you are holding the barbell in front of your neck.

Another form of the squats are referred to as hack squats which are generally performed on a hack squat machine and these are a great way to incorporate muscular development in your training program as well.

The major difference when performing squats with different various forms is they will generally target your quad muscles from different angles giving your quads a more rounded workout giving your quads more targeted development.


Deadlifts are another great exercise that you can use for developing your quad muscles, but the dead lifts are an exercise that is usually structured around the type of training routine that someone would incorporate for building strength.

Deadlifts are a specialized exercise for building strength and can also develop the entire core, gluts and back, the same as the squats do. Deadlifting is also a great way to increase your metabolism which will help you with burning calories faster, even in a rested state.

Other power movements:

There are other exercises that are related to as “power movements” such as the clean and jerk and snatch, these exercises are more directed to overall body exertion and building strength.

These exercises are generally performed by power lifters and can increase quad size and strength but are generally not included in the typical training routine, as by someone who is simply interested in building muscle.

The Best set and rep schemes for mass:

As I stated previously that the best rep system for building muscle would fall in the category of 8 to 10 reps per set, this should be a pretty good system to follow for anyone interested in building muscle, whether it is the squats, leg presses, any other various forms of squats, dead lifts and other leg training exercises such as leg extensions, leg curls and lunges.

For weight trainers that are interested purely in building strength, the best rep system to follow would fall into the category of 1 to 6 reps per set and it would be a good idea to include dead lifts and other power movements such as the snatch the clean and jerk.

If your goal is for endurance, you will need to target a higher rep system such as 15 to 25 reps and keep your resting minimal, no longer than 30 seconds of rest between sets.


There can be many variables when it comes to setting up a proper leg training routine, it basically comes down to what your goals are and what your preferences are.

In my own personal experience, I usually have a tendency of shying away from performing exercises like the squats because they can have a tendency to put more tension on the lower back, if you are anything like me and have lower back issues, you may want to use the leg press as an alternative.

If you are in a similar situation as this, other great exercises that can have a minimal impact on the lower back other than leg presses are the leg extensions, leg curls and lunges.

I hope that I have given you some positive information to take away and you can use something you may have taken away on this for setting up your own personal leg training routine.

Some exercises mentioned above have their dangers, so there is always a necessity to exercise caution when performing some of these exercises like the squats. Always warm up thoroughly and wear protective gear to keep your back from obtaining any unnecessary injuries.

Keep in mind that along with following a structured training routine for building muscle or whatever it is that your goal is structured around, you will always need to follow a healthy diet and keep in mind supplementation always has its benefits as well.

If you are interested in checking out one of my product reviews on supplementation, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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