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Get Fit!
58
items I've lost over 50 pounds naturally, here's how the gym helped me!! Consistency and dedication is key!
Sections
7
Got back fat?!
Chest
Glutes
Legs
Arms
Cardio
Got back fat?!
Great for widening your lats, giving you a broad v-taper, and developing your upper-body
Wide Grip Lat Pulldown
Eliminates back fat, giving you a slimmer back look
Close Grip Lat Pulldown
Targets the latissimus dorsi , the middle and lower traps, the rhomboids, and the posterior deltoids eliminating back fat
Bent Over Rows
A resistance exercise that works the rear shoulders and major muscles of the upper back
Dumbbell Reverse Fly
A compound exercise that works the muscles in the shoulders, back, and legs. When performed correctly, it can help improve posture, build strength, and increase muscle mass.
Deadlift
Doing back extension exercises is a great way to tone your lower back and core. These moves will also strengthen the muscles in your butt, hips, and shoulders. This can help improve posture and low back pain so you can do everyday activities with eas...
Back Extensions
Kettlebell swings are high-intensity, low-impact exercises that work the muscles of your upper and lower body, and your midsection
Kettlebell Swings
Lateral raises help you achieve defined shoulders and upper arms that have a rounded appearance
Lateral Raises
Excellent for building back strength and improving shoulder stability
Straight Arm Pulldown
Upright row is an effective exercise to build strength in the shoulders and upper back
Upright Row
Chest
In need of a natural lift ?!
This can be done with dumbbells or a barbell. Lying down flat or at an incline. Bench presses can be used to increase strength, improve endurance, and tone the muscles of the upper body, including the chest, arms, and shoulders.
Chest/ Bench Press
Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles.
Dumbbell Chest Fly
Push-ups increase upper-body strength, good for your core, and can improve your posture.
Push-up
Builds strength and muscle mainly in pushing muscle groups. These include chest, triceps and shoulders. They are a great exercise for increasing total upper body strength.
Chest Dip
This is a great exercise that can target the upper chest as well as your upper back, building muscle and helping burn fat
The Dumbbell Pullover
Glutes
Squats strengthen all of the muscle groups in your legs, including your calves, quadriceps, hamstrings and glutes, as well as muscles in your lower back and core. Can be done with weights also
Standing Squat
They work your quads, calves, glutes, and entire core, and your arms and grip strength because you're holding onto the weight
Goblet Squat
This exercise can help improve ankle mobility, increase the range of motion in your squat, and target your quadriceps to a greater extent
Heel-Elevated Goblet Squat
A compound exercise that works the muscles in the shoulders, back, and legs. When performed correctly, it can help improve posture, build strength, and increase muscle mass.
The Deadlift
This exercise targets the glutes. Most specifically, glute bridges work the gluteus maximus
Glute Bridge
Fire hydrants help strengthen and tone the muscles in the lower body, particularly the hips and glutes
Fire Hydrant
The main beneficiary of the donkey kick is the glutes. It really targets the largest glute in particular, the gluteus maximus. It also engages the gluteus medius, to the outside and under the gluteus maximus. It works with another small muscle, the g...
Donkey Kicks
Split squats predominantly target your quads and glutes. Because split squats focus on one leg at a time, it requires more muscle focus and increases muscle activation. This helps to increase the growth of muscles used for unilateral movements like s...
Split Squat
Legs
Lunges are a resistance exercise that is popular for its ability to strengthen your back, hips, and legs, while improving mobility and stability.
Lunges
Standing calf raises activate the two muscles that run down the back of the lower leg: the gastrocnemius and soleus. These muscles are integral in ankle flexion and extension, propelling running and jumping.
Standing Calf Raises
Strong hamstrings enable your knees, legs, back, and hips to function smoothly and provide protection from injuries.
Hamstring Curls
Leg extensions focus the tension on just your quadriceps
Leg Extensions
You can really target the inner thigh muscles. The sumo squat increases the activation of the adductor, or inner thigh
Squat, Sumo
The leg press targets the quadriceps muscles in the front of the thighs, the gluteal muscles in the buttocks, the hamstring muscles in the back of the thighs, and the calves,
Leg Press
The jump squat is a basic lower body exercise that can be used to build up your legs
Jump Squat
The hip abduction machine targets the outer thigh muscles, specifically the gluteus medius and minimus. This exercise helps to improve hip stability, balance, and overall lower body strength
Hip Abduction
The hip adduction machine targets the inner thigh muscles, such as the adductors. This exercise helps to strengthen the inner thigh muscles, improve hip flexibility, and enhance overall lower body strength
Hip Adduction
A step-up is a simple body resistance exercise that works muscles in the legs and buttocks. A step-up targets the quadriceps, here, and hamstrings, here, as well as the gluteal muscles in the buttocks. This is a good general lower body conditioning e...
Step Ups
The single-leg deadlift is one of the most effective exercises for building strength, improving balance, and enhancing body symmetry.
Single Leg Deadlift
Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front .
Reverse Lunge
Arms
It targets the specific muscles located at the front of your arms called; biceps brachii, brachialis and brachioradialis.
Biceps Curls
Hammer curls target the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (one of the key forearm muscles).
Dumbbell Hammer Curl
The triceps extension helps strengthen and tone the back of your upper arm. If you use a cable system, you can also work your core muscles and improve your stability.
Tricep Extensions
Front raises primarily target the anterior deltoids, but also work several supporting muscles including the lateral deltoid, biceps, trapezius, and pectoralis major.
Arm Raises
Lateral raises help you achieve defined shoulders and upper arms that have a rounded appearance
Lateral Raises
Preacher curls primarily target the biceps brachii, or biceps, as well as the brachialis and brachioradialis muscles
Preacher Curls
This can be done with dumbbells or a barbell. Lying down flat or at an incline. Bench presses can be used to increase strength, improve endurance, and tone the muscles of the upper body, including the chest, arms, and shoulders.
Chest Press
Push-ups increase upper-body strength, good for your core, and can improve your posture.
Push-up
The shoulder press is an upper-body exercise that targets muscles such as the trapezoid, the deltoids, and the triceps.
Dumbbell Shoulder Press
Cardio
I run a mile everyday before my workout. Many people do it after, but I'm usually too tired to do it afterwards. Cardio before my workout gives me the energy that I need to complete my workout.
Treadmill
Incline treadmill walking is a cardio exercise that can help you burn calories, build strength, and improve your cardiovascular health. Great for fullbody toning, I sometimes hold onto dumbbells. On my cardio days, Ill complete my mile then walk at a...
Incline Treadmill Walk
This isn't just cardio, but it works your entire body, including your abs! I love it, such a great work out to target just about every area and its definitely a heart rate booster!
Burpees
Healthy Food Choices
I did not and still do not always eat right, but I did make a few lifestyle changes. Its not a diet, its a lifestyle change. Diets help for the time being, but a lot of times when that diet is over, all you worked hard to get rid of (the weight), com...
I traded white bread for wheat
Natures Own Whole Wheat Bread
I traded fries for sweet potato fries. This is my favorite brand by the way!
Sweet Potato Fries with Sea Salt
I started eating cauliflower rice vs white rice
Cauliflower Rice
If cauliflower rice isnt available, I would choose brown rice
Brown Rice
If you want chinese food, ask for sauteed veggies. Its one of the healthier options on the menu! You can also cook this at home, its a stir fry!
Sauteed Vegetables
Traded my fried shrimp for steamed
Steamed Shrimp
I baked my chicken vs frying it
Crispy Oven Baked Chicken Wings
I drink warm lemon water, with a shot of ACV and a little bit of honey every morning.
What Are the Benefits of Drinking Lemon Water?
I add this to my lemon water daily, just one shot of it is enough.
Organic Apple Cider Vinegar – Raw & Unfiltered Choice
I add this to lemon water daily, just a small spoon full. The antioxidants present in Honey can help lower blood pressure and improve cholesterol levels, reducing the risk of heart disease
Raw Organic Honey by Nature Nate's | Unfiltered & 100% Pure
I love popcorn, so I started eating SkinnyPop popcorn. I love the microwavable kind because I like my popcorn fresh and hot, but it also comes in a bag already popped.
SkinnyPop