Tag: powerlifting

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Tips for Starting your Weightlifting Journey

1. Give your body and muscles adequate rest.

Make sure you give your body adequate rest and time to recover. Giving your body the rest it needs will help prevent burnouts and will keep your consistency more frequent because after so many burnouts, you tend to give up. And fitness is not about giving up. It’s about consistency.

When setting up your workout split make sure that you do not set the same body group workouts two days in a row. Giving your muscles time to rest and recover will help with the muscle growth.

2. Hydrate Hydrate Hydrate!!!!

Water is used by your body and muscles to function efficiently. So please make sure you are drinking lots of water. Especially if you are working out. No one wants to be dehydrated and risk hurting themselves due to the fact that we didn’t take the time to drink water throughout the day.

3. Keep a Complete Record of Your Progress.

Keeping a complete record of your progress is extremely important when it comes to your lifting journey. Without keeping record of your progress it will be come more difficult to modify or rectify any irregularities. With a progress record you can see your strong suits and also your weaknesses, so you can work on improving them.

4. Keep Increasing the Weights/Reps

Weightlifting and building muscles is a challenge. So every week or every other week you should up your weights/reps to push your muscles to failure. Pushing til failure is essential for building muscle mass.

5. Use Mirrors.

Mirrors are very important during your weightlifting journey. Mirrors will teach you proper form during your workout while you watch yourself lift. Also it is a great ,motivational tool because lets be honest. Who doesn’t like seeing their gains come in?

Well I hope these tips and tricks help you on your journey. Lift, Laugh, Love!

~Isha Vee~

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Achieving your Fitness Goals

In fitness, achieving your goals is two-sided affairs:

1. Your workouts/training;

2. Your diet

No matter how perfectly designed your weight training routine is, it is a total failure if your nutrition is not on track. Actually, your diet in fitness is a vital part of 3 thing’s cycle:

1. Workouts,

2. Your diet

3. Supplements.

First and foremost make sure you set yourself a workout routine that works for YOU! Nobody else but YOU! Everyone’s wellness journey is going to be different because everyone has different goals. My best suggestion when starting out your wellness journey is starting off with a 3-day or 4-day split. With a 3-day or 4-day split it gives your body time to recover and rest without over doing it. When you start with a 5-6 day split you will be more likely to burnout faster which will cause you to give up on your wellness journey before you even got started.

Secondly, your diet. There is no way you can workout 5 days, eat like trash and get mad because you are not getting the results you want. Food is fuel. You need clean and healthy food to fuel your body for your workouts. If you eat like trash, you’re going to feel like trash and preform like trash. Take pride in yourself and what you put into your body. And yes I’m going to say it, STAY HYDRATED!!! Drink your water. Idc what you drink it out of just get your water intake up.

And last but not least, supplements. Supplements are there to add to your nutrition. You can not get all the vitamins and minerals and nutrients you need from the food you eat and that is where supplements come into play. Supplements are just additional vitamins, minerals and nutrients sources that help your body fuel, recover, and maintain functioning to the best of its abilities.

Now with the new year upon us, take your wellness journey serious and make sure you focus on these three things to see the results that you seek. Be patient and stay consistent. You will get there!

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My 5-Day Split Routine

Day 1: Chest

1. Barbell bench press-medium grip

• 3 sets, 

• 12 reps

2. Incline Dumbbell press

• 3 sets, 

• 12 reps

3. Decline dumbbell bench press

• 3 sets,

•  12 reps

4. Dumbbell flyes

• 3 sets, 

• 12 reps

6. Russian twist

• 3 sets, 

• 12 reps

Day 2: Back

1.Barbell deadlift

• 3 sets, 

• 12 reps

2. Weighted pull ups

• 3 sets, 

• 12 reps

3. Reverse Grip bent over row

• 3 sets, 

• 12 reps

4. One arm Dumbbell row

• 3 sets, 

• 12 reps

Day 3: Off

Day 4: Shoulders

1.Dumbbell shoulder press

• 3 sets, 

• 12 reps

2. Arnold Dumbbell press

• 3 sets, 

• 12 reps

3. Side lateral raise

• 3 sets, 

• 12 reps

4. Front Dumbbell raise

• 3 sets, 

• 12 reps

5. Flat bench lying leg raise

• 3 sets,

•  12 reps

Day 5: Legs

1.Barbell squat

• 3 sets,

•  12 reps

2. Leg press

• 3 sets, 

• 12 reps

3. Barbell lunge

• 3 sets, 

• 12 reps

4. Leg extensions

• 3 sets, 

• 12 reps

Day 6: Arms

1.Close grip barbell bench press

• 3 sets, 

• 12 reps

2. Triceps pushdown-v bar attachment:

• 3 sets, 

• 12 reps

3. V Bar pull down

• 3 sets, 

• 12 reps

4. Barbell curl

• 3 sets, 

• 12 reps

5. Dumbbell alternate bicep curl

• 3 sets,

•  12 reps

3 sets, 12 reps

6. Weighted crunches

• 3 sets, 

• 12 reps

Day 7: Off

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