Bodybuilding

Broke Single Mom Fitness bodybuilding tips

  • Bodybuilding,  Lifestyle,  Women's fitness

    Testimony from a Female Ex-Steroid User

    This post correlates with my earlier posts: “Undesirable Side Effects of Steroid Use” and “7 Reasons Why I Don’t Compete.” The video below is of strength athlete, Gracie Davis. She is a voice of caution for women who use or are considering using steroids. Her deepened voice and other masculine changes she has experienced from steroid use are permanent; her gains in strength were not. Anyone who has created a decent body through athletics is likely to at some point be compared to someone who has taken steroids. This is sad, but true, and has happened to me multiple times. Why? Because many “users” reach the top of their sport and often…

  • Bodybuilding,  Exercises

    Sample Weekly Workout Schedule

    Having a weekly training schedule organizes training days to ensure that you’re working each muscle group, each skill or whatever your goal is, with enough frequency for results, while also preventing overtraining. If you’re broke or have a limited budget and can’t have a personal trainer write you a routine, I created the below sample weekly schedule for you. In order to make your own custom schedule, you’ll need to consider not just training days, but recovery days. Recovery = growth and progress. Below are general guidelines for muscle recovery. These guidelines can vary based on your goal and skill level. Recovery days needed between workouts (guidelines are based on…

  • Bodybuilding,  Calisthenics | Gymnastics,  Exercises,  Women's fitness

    Updated: 3 Rules to Push-Up Mastery

    A proper push-up (knees off the floor) is a basic upper body exercise. But for many, the movement is strenuous and difficult to learn. Women especially often struggle with how taxing the exercise can be. But, believe me, performing a correct, no-knees push-up has nothing to do with gender and everything to do with discipline and dedication. Follow the rules below for progressions from beginner to push-up master, and soon, you’ll be doing advanced push-ups with ease.   Rule 1: Get off your knees Doing push-ups on your knees creates an unnatural movement pattern that makes it difficult to transition to proper, off-the-knees push-ups. Get off your knees, tighten your abs,…

  • Athlete Spotlight,  Bodybuilding,  Calisthenics | Gymnastics,  Exercise Videos

    This Month’s Like – Strength Wars

    On weekdays I listen to podcasts from professional coaches, like Mike Boyle on my Experts & Motivators page. On weekends, I watch an hour or so of fitness videos from random athletes and professionals. One weekend while watching Kai Green — or some other athlete, among the recommended videos was a battle between a calisthenics athlete and a power-lifter in a series called “Strength Wars”. Well, considering I’ve been backing away from 100% bodybuilding to focus on calisthenics, I had to watch the video. Strength Wars takes athletes with different training specialties and pits them against each other in a sort of strength obstacle course. What I like is that most…

  • Bodybuilding,  Exercises,  Slider Posts,  Training

    Training for Mass vs Tone

    Some people are afraid of inadvertently growing large muscles and simply want muscle tone. The truth is, building massive muscles is a deliberate process, requiring a calculated set of exercise, diet, and lifestyle changes that vary from what’s required for muscle tone. If done properly, one can embark on mass gain or muscle tone with ease. Just use the information below as your guide. THE MASS-GAINING MOTTO: SLOW & HEAVY Exercise requirements for growth: To grow mass, you must lift heavy, and acclimate muscles to high-tension exercise. To lift heavy each set, you must recover after every set. This means long periods between sets and not rushing from exercise to exercise (supersetting).…

  • Bodybuilding,  Broke Mom Solutions,  Nutrition,  Supplements

    Supporting Your Fitness Habit on a Budget

    As a broke single mom, I’ve struggled to stretch my budget to meet my caloric and nutritional needs as well as cover my gym membership. Some years were good, others were bad, moneywise. I’ve always had to scratch my head and figure out the best way to meet my fitness goals and at the same time take care of my son and other expenses. When I was a full-time personal trainer, I sometimes had no money for food at all. Now, as a part-time business owner and part-time employee, I have a bit more money to work with — just a bit. So I’ve asked myself, what do I really…

  • Bodybuilding,  Exercises

    Glute Workout Routine

    I don’t believe in doing indirect exercises in hopes of a direct result. A lot of people preach that all you need to do for a nice butt is deep squats. That’s not entirely true. Some people are genetically un-gifted when it comes to their glutes. I’m one of those people. Squats were not enough and leg kickbacks were not enough. However, a combination of exercises has helped me greatly. Now, I finally have glutes to be proud of. Below are three basic glute routines that will directly target the glutes. Routine 1 – Softcore: Walking lunges (Find an area where you can do wall to wall, about 15-20 feet down):…

  • Bodybuilding,  Exercises

    Blast Your Shoulders

    The Warm Up: Always warm-up before a workout. Doing so prepares your muscles to work, and can decrease your chances of injury. A warm-up is said to “activate” muscles. Which, in theory, helps with growth. I wish I paid heed to this rule when I was a newbie. Then, never did comprehensive warm-ups, and one of my shoulders suffered from it. Warm Up Exercises: 2 sets 10-15 reps of pike push ups 2 sets of 15 – 25 reps side laterals with bands 2 sets of 15 -25 reps front laterals with bands Arm circles 25 forward, 25 back, no rest in between. The Workout: Exercise 1: Dumbbell Shoulder Press…