Hey Fit Fam!
Here’s your Tuesday dose of what’s going on in DMP Fitness World!
DMP Fitness
Client: Farah Burkholder
Junior Soccer Goalie
Strength Training Highlights
Strength training highlights from my client Farah, one of the top Junior Goalies in Texas.
Very proud of her progress!
As a soccer goalie, it’s very important to have good upper body and lower body strength to with stand potential collusions with an opposing player(s) and to be able to direct that strength in different direction
Here’s a breakdown of what she’s doing in this video:
Farah is performing a total body circuit of 3 exercises for 3 sets with a 60 second rest period in between sets.
A1. Kneeling cable lat-pulldown. 10-12 reps
A2. Standing Alternating Arm Overhead Shoulder Press. 10-12 reps each arm
A3. Medicine Ball Multi-planar lunge to balance. 4 different directions on each leg, 5 rotations
Black Magic Supply - Try This Cardio Free Workout Plan
Hey!
Yes, most people want to lose weight but detest doing cardio. Cardio exercise can be a painfully monotonous activity for those who love to push and pull weights. The bulk of iron pumpers wince in dread when it's time to get on the treadmill, stationary cycle, or elliptical, regardless of the type of cardio—HIIT, steady state, or any other.
But when it comes to burning off body fat, isn't exercise just a necessary evil? Not always, the same barbells, dumbbells, and equipment used to ignite hypertrophy may also be used to incinerate fat like butter in a flame when used properly! The crucial elements include picking the ideal exercises, adding the right rep range, planning your sessions properly, and picking up the tempo.
If you adhere to the advice provided here, you might never need to use a treadmill again!
#1 Choosing Exercises
Compound lifts are the most advantageous whether using barbells, dumbbells, machines, or bodyweight exercises to burn fat cells, especially when targeting bigger muscle groups like the back and quads. The best way to increase metabolism, burn calories, increase natural growth hormone (GH) production, and increase heart rate is to perform these exercises. GH is a very potent fat burner that is released in reaction to severe resistance training.
#2 Rep Range
It is advisable to keep reps in the medium to medium-high range on all sets since we want to burn body fat. For upper body exercises, this equates to 10–12 repetitions, and for lower body activities, 13–20 repetitions. By doing this, you will once more enhance calorie expenditure, lactic acid production (which boosts GH production), and metabolism stimulation while still giving your muscles a demanding enough basis of resistance to promote hypertrophy.
3. Exercise Arrangement
Most of the time, lifters use a "straight sets" strategy, with about 2-3 minutes of rest in between each, when concentrating their efforts on exhibiting pure muscle mass. However, it is much more successful to use specific sorts of supersets, circuits, and extremely fast-paced training when trying to get "shredded" enough to show off a wicked 6-pack, razor-like separations, deep cuts, rippling striations, and veins that seem like road maps like The Hulk!
Below are three examples of the types of weight (resistance) training workouts you can begin using right now to “rip up” your physique without ever stepping foot on a treadmill, bike or stepper!
Workout A:
Exercise
Barbell Squats - 3 sets, 13-15 reps
Alternating Barbell Lunge - 3 sets, 13-15 reps
Stiff Leg Deadlift - 3 sets, 13-15 reps
Burpees - 3 sets, 13-15 reps
Underhand Grip Barbell Bent Row - 3 sets, 10-12 reps
Close Grip Push Ups - 3 sets, 10-12 reps
Standing Military Press - 3 sets, 10-12 reps
Close Underhand Grip Pull Up - 2 sets, Max Reps
Bicycle Crunch - 3 sets, 16-20 Each
**Rest between sets should be 30-60 seconds.
Workout B:
*Superset
A1. Hack Squats - 3 set, 13-15 reps
A2. Push Ups - 3 sets, 10-12 reps
B1. Leg Press - 3 sets, 12-15 reps
B2. Wide Grip Pull Up - 3 sets, 10-12 reps
C1. Long Jumps - 3 sets, 13-15 repss
C2. Seated Dumbbell Press - 3 sets, 10-12 reps
D1. Good Mornings - 2 sets, 12-15 reps
D2. Standing Alternating Dumbbell Curl - 2 sets, 10-12 reps
E1. Standing Broomstick Twists - 3 sets, 21-25 Each
E2. Bench Dips - 3 sets, 10-12 reps
**Rest between supersets should be no longer than 2 minutes
Workout C:
*3 Rounds
Deadlift 3 -12-15 reps
Incline Dumbbell Press - 10-12 reps
Box Jumps - 13-15 reps
One Arm Dumbbell Row - 10-12 reps
Walking Lunge - 13-15 reps
Wide Grip Barbell Upright Row - 10-12 reps
Lying Leg Curl - 12-15 reps
Skullcrusher - 10-12 reps
Hanging Straight Leg Raise - 16-20 reps
V Handle Grip Pull Up - Max Reps
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PERSONAL/ VIRTUAL TRAINING
Read about how I helped Elizabeth Get Ready for the Texans Cheerleader Auditions and down to a size 2!!
“I decided to try out for the Houston Texans Cheerleading squad. Since we only had a couple of months to prepare for the tryouts, it was crunch time. We focused on improving my flexibility and my overall physique. By the time tryouts arrived, I was down to 120 lbs and a size 2. Thanks to Darryl I am healthier on the inside and out.” - Elizabeth
Have a referral for me.. send them my way & when they sign up I’ll show you my appreciation with a $25 referral fee!!
TERRITORY FOODS
This autumn, FALLing asleep is getting easier
Quality sleep is a very important contributor for your overall health. There are many ways to get a good snooze, such as eating foods that have sleep-promoting properties. Here are our favorite ingredients to eat to help you get a good sleep.
Magnesium reduces stress and relaxes muscles, promoting a better and longer rest. Foods high in magnesium include pumpkin seeds, chia seeds, nuts, peanuts, spinach, black beans, and edamame.
Melatonin is the hormone that tells your brain and body that it's time to sleep, and some foods contain small amounts of it. Melatonin is found in salmon, egg, black rice, pistachios, oats, grapes, cherries.
"Healthy Food Delivered Fresh"
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Black Magic Supply
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That's all I have for this week. If there's anything more you'd like to see, please let me know. You guys have a wonderful week!
ENVISION, BELIEVE, EXECUTE and SUCCEED
To your health!
DMP Fitness
Your Goals + Our Design = Get You Fit
Owner/Master Trainer
Email: Darryl@dmpfitness.org
Web: www.dmpfitness.org