What Ladies Should Wear To the Gym

Ladies Ladies Ladies.......

Just as fashionable you are going out to the clubs and the work world, you should do the same at the gym. After all image is EVERYTHING.

I've seen some of my ladies doing their thing within being fashionable at the gym, but unfortunately there's a few that are looking a little homely.... C'mon ma.... you better than that. PRESENTATION PRESENTATION PRESENTATION.....look good for yourself. Looking good at the gym makes you want to do more( trust me I know, and others agree).

Underwear

Before you start purchasing tank tops and yoga pants for your workouts, you need to head to a lingerie store. Purchasing a well-fitting sports bra can mean the difference between a solid workout and a painful experience. Visit a store where you can be professionally measured for a sports bra and try on a variety of bra styles before you choose the one that's right for you and your particular fitness applications. Move around while trying on the bra, bending over and jumping up and down to ensure that it stays in place.

Tops

While in the past oversized shirts and sweats were the rule at the gym, the more modern gym calls for better-fitting tops. In certain types of gym, such as a yoga studio, tighter clothes are requested, since it gives instructors a better idea of your posture and form. Look for tank tops and slim-fitting clothes made from performance materials that wick away sweat to help keep you cool and dry at the gym. My whole thing is that sloppy gym clothes shouldn't be allowed in the gym. The reason why so you can better see your bodily flaws, the more motivated you'll be to work on them.

Bottoms

Choose your bottoms based upon the type of exercise you'll be doing once you're at the gym. Women have a wide variety of gym bottoms to choose from, including shorts for cycling classes, cropped leggings for yoga and stretch pants for Pilates and general exercise. Look for pants that stay put and have an adjustable waistline for a more personalized fit. Purchase a few different styles and wear them to the gym; you'll soon be able to choose which type of pants you like the best.

Hair and Makeup

It's understandable that when heading to the gym, you want to look attractive and presentable( after all you gotta look good to get that man). If you must wear makeup, choose sheer, light foundation that won't clog pores. Remember no too much, you don't wanna look like a clown.

The Significance of Exercise Clothing

                      

Types of Exercise Clothing

There are as many types of exercise clothes as there are sports and activities. Choose attire that is designed for the activity you do. Try on the clothing and do some bending and stretching to make sure it will be comfortable to move in. Your workout clothes should be flexible while allowing your skin to breathe. You will most likely want to dress in layers for working out outdoors so you can remove clothing as needed when you warm up. Your outer layer should help you stay warm while warming up and cooling down, and your inner layers can be sweat-wicking to prevent you from getting too hot during your workout. When exercising outdoors, also take the weather into consideration, with clothes that will keep you shielded from the elements, including the sun.

Clothing Material

There are a variety of materials used for exercise clothing, which can offer benefits ranging from breatheability to extra warmth in cold weather. Choose clothes with moisture-wicking fabrics that will keep your sweat away from your skin, helping you stay dry and preventing chafing. Moisture-wicking fabrics also help prevent hypothermia in winter, as sweat that stays on your body can turn to ice in cold temperatures. You can find moisture-wicking clothes by looking for synthetic fabrics such as polyester and spandex, often marketed with terms such as "Dri-FIT," "CLIMALITE" and "sweat-sweeping." Avoid 100-percent cotton clothing, as it will get soaked from sweat. You can also chose fabrics with UV protection.

Athletic Shoes

It is important to get shoes that are designed for your sport or activity. If you are a walker, for instance, you will need supportive shoes for walking, whereas if you are a runner, you will need shoes with support but that are more lightweight. Do your homework and research the shoe options for your sport. Take your exercise intensity, duration and frequency into account as well. For example, if you are a marathon runner, you will need more supportive shoes than a middle distance runner, who would require lighter, faster shoes; and you'll need to change out your shoes more often, as shoe soles and support wear out over time.

Sports Bras

Sports bras can offer support and comfort while you exercise. As with other workout clothes, choose sports bars with some synthetic, moisture-wicking components. Make sure your sports bra is the right size for your chest and bust measurements, which you can determine with measuring tape or by being measured at a bra shop. If you have a large bust, look for bras with extra support with features such as reinforcement stitching and fabric, full cups, thick bands and fabric that is low in elasticity. If you want to avoid flattening your bust, on the other hand, you can find sports bras with padding or cups to help you avoid the "pancake" effect of flatenning your bust.

Movement

Wear loose clothing during physical activity so you have the right amount of movement to correctly perform the exercise. This will give you the most out of your exercise and possibly prevent injuries. For instance, if you wear jeans and try to stretch, you won't be able to push your body as far as if you wear loose clothing. Loose clothing is also more comfortable and it is also important to feel comfortable during physical activity.

Confidence

You also want to choose clothes that make you feel self-confident. The better you feel in your clothes, the more likely you will be to feel positive about exercise and want to continue doing it. 

Shoes

Shoes are extremely imperative for physical activity, especially for high-impact exercises such as running. Most stores sell specialty sneakers for different types of exercise, such as running, cross-training and basketball.

Weight Loss VS Fat Loss

Everybody wanna lose weight, but what you should really want is to lose fat.

I’m gonna be brutally honest, losing weight is EASY. All you have to do is participate in a crash or starvation diet.

But what you really should do is lose fat. Losing fat has many more benefits than losing weight. An individual can lose weight and still look sloppy. In addition, you may lose the weight but not the weight you want. The weight you wanna keep is muscle weight and the one of course you wanna lose is fat weight.

Weight Loss

Aerobic exercise helps you burn off fat calories by making your muscles work harder than usual for limited periods of time. Strength training exercises, on the other hand, help you burn off fat by increasing your body's supply of muscle tissue. This works because muscle tissue burns through calories relatively quickly, and increasing the size of your muscles amplifies your body's calorie-burning capacity. Participation in either aerobics or strength training can lead to weight loss. However, muscle tissue is also quite heavy, and individuals who lose fat through strength training can potentially gain weight despite depleting their fat reserves. Strength training can lead to weight loss. However, muscle tissue is also quite heavy, and individuals who lose fat through strength training can potentially gain weight despite depleting their fat reserves.

Fat Loss

Each pound of fat on your body comprises roughly 3,500 calories of food energy. To lose this fat, you will need to burn off more calories than you consume in your daily diet. Normally, this goal is most easily achieved by making reductions in your calorie intake and increasing the amount of exercise you get each week. You can lower your calorie total by eating less food or choosing foods that contain fewer calories. You can increase your activity level by participating regularly in moderate forms of aerobic exercise, such as biking or brisk walking, or by participating regularly in strength training exercises such as weightlifting and body weight exercises or calisthenics. Strength training is KEY to obtaining fat loss.

PRAY FOR BOSTON

You want CAKE but it requires you not to eat CAKE!

         




So you want that "cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake? If that's' your aim, you can just sit on the couch all day eating junk(like cake) and drinking soda. This is the easy way to attain that goal and be flabby and get an unwanted gut with the butt. #realrap

If you want a muscular gluteus maximus--not just a big one--I can recommend certain exercises.

First of all, tightening the butt means tightening the gluteus maximus the gluteus medius and the hamstrings. These muscle groups are called the "glutes" by trainers.

Quadruped hip extensions (or a bent-leg raise while on all-fours) target the gluteus maximus the best. This exercise really allows you to contract the muscles of the glutes. Here's how to do them properly:

1) Get on your hands and knees and keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement. 

2) Lift your leg until the bottom of your foot faces the ceiling and your hip, thigh and knee are all in alignment and parallel to the floor. 
Don't arch your back and keep your neck straight. 

3) Lower your foot back down and repeat for all reps before switching sides.

4) Add ankle weights for more intensity or hold a light dumbbell behind your knee. 

5) Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals. 

A pictorial representation of this exercise can be found in the first site posted below.

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. Instructions to perform this exercise can also be found at the same site.

The Fauntroy CAKE Challenge
Attempt with weights the same amount of your weight or more for MAXIMUM CAKE!

***If you're a member at a gym utilize the stairmaster or stepper machine every even day if its not a rest day for 20-30 minutes*** SM


Day 1-50 squats and lunges
Day 2-55 squats and lunges SM
Day 3-60 squats and lunges
Day 4-Rest
Day 5-70 squats and lunges 
Day 6-75 squats and lunges SM
Day 7-80 squats and lunges
Day 8-Rest 
Day 9-100 squats and lunges
Day 10-105 squats and lunges SM
Day 11-110 squats and lunges
Day 12-Rest 
Day 13-130 squats and lunges
Day 14-135 squats and lunges SM
Day 15- 140 squats and lunges
Day 16-Rest 
Day 17-150 squats and lunges
Day 18- 155 squats and lunges SM
Day 19- 160 squats and lunges
Day 20-Rest 
Day 21- 180 squats and lunges
Day 22- 185 squats and lunges SM
Day 23- 190 squats and lunges
Day 24-Rest 
Day 25- 220 squats and lunges
Day 26- 225 squats and lunges SM
Day 27- 230 squats and lunges
Day 28-Rest 
Day 29- 240 squats and lunges
Day 30- 250 squats and lunges SM

Don't be afraid ladies

                             



As other people have mentioned, I'm not sure why so many women are afraid of lifting weights. As long as you aren't lifting to heavy  there's no risk of injury or ending up looking like SHE-MAN.

Cardio only burns fat and doesn't promote muscle growth. You need muscle growth in order to be toned and lean to PUSH OUT the fat. So that means lift weights ladies. High reps with lift to moderate weight.

Also weight lifting burns as much and sometimes more calories as cardio. Not to mention that the more lean muscle you have the faster your metabolism. Don't forget you also need to combine any workout program with a good diet plan if you want to shed those extra pounds.

Also with weight lifting it allows you to eat more. BUT HOLD UP.... That doesn't mean eat anything or everything.... STILL consume foods with nutritional value.


In order to see significant change ladies, weight lifting will get you there faster and you'll look much better.

Only weightlifting: Bulky
Only cardio: slim but not tone and lose tight/firm body
Weight Lifting and Cardio: New muscle and you lose fat faster

Remember foods with nutritional value your body identifies as something that can be used and beneficial towards your body. Yet foods that doesn't have nutritional value your body will immediately identify as fat and that is NO BUENO!!

KEEP CALM PEOPLE

WHY DRINK A GALLON OF WATER A DAY?

             WHY DRINK A GALLON OF WATER A DAY?

Water plays a significant part within fitness, not only in keeping one hydrated but also in the proper functioning of you increasing your metabolism, keeping your skin beautifull(yes, I said it with 2 L's) and helping you lose pounds.

So if you're tryna loose those pounds or flush out the fat, then DRINK UP!!

The benefits of doing squats

Summer is approaching us very soon, and if if you want to get fit fast YOU MUST INCORPORATE SQUATS

Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise They can be done in almost any location, with or without the use of weights or equipment.

           THE BENEFITS OF SQUATS

Lifts the Booty

Doing squats gives the butt a powerful workout, helping to tighten and lift the butt. To increase this effect, give your butt an extra squeeze when returning to a standing position

Tones the Legs

Squat exercises engage the quadriceps, hamstrings and calf muscles, which  tone and strengthen the legs. 

.Strengthens the Stomach

Squats engage the core muscles of the body. Stomach and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back.  Make a mindful effort to hold in your stomach muscles while squatting down to increase the overall result people.

More Flexibility

Doing squats increases flexibility. All muscle parts of your legs are used to perform a SQUAT. Meaning: All muscles will be effected during the exercise. Be sure to have proper form to avoid injury. If you feel any pain in those particular areas, stop doing the exercises until the pain is gone. REMEMBER SAFETY FIRST!!!!

Upper Body Workout

Adding weights to a squat routine engages the muscles of your upper body, giving you a full body workout in one exercise. SO DO THE SQUAT AND STOP COMPLAINING. SSSSHHHEEESSSHHH!!!!! You can do this with a barbell, dumbbells or a weight vest When adding weights to your routine, start with lighter ones and build as your strength increases.

Welcome and thank you for following

Greetings All

This is my fitness blog. Many of those who follow me on Instagram, Twitter, and Facebook are cognizant that I provide fitness advice/tips, motivational tips, and share my personal training.

The purpose of this blog is to provide a more detailed description of what actually works when trying to maintain or achieve a fitness goal.

**Note currently I am not in the best of shape but I will be very soon. My purpose is to motivate you guys to do the same as well. You can do anything if you out your mind to it, and be dedicated. **