Weight Lifting, Training & Nutrition - Get Ripped, Lose Fat

Pull-ups Instructions: First you want to make sure that you use an over-hand grip, not an under-hand grip when holding onto the bar. Secondly, you want your hands to be about shoulder width apart.

Jump up to the bar and start from a lower position then pull your body all the way up. At the top, try to touch your chin to the bar and pause for a second. Then slowly lower your body to the starting position. That’s one rep.

Make sure to keep proper form and not cheat by kicking your legs out or moving your body to gain momentum. If needed, you can use the assisted pull-up machine.

Everyone’s body weight is different so that determines how many reps you can do in one set. I myself try to go for 8-10 reps. If that’s too easy for you, you can get a weight-belt and attach a weight-plate to put between your knees.

Seated Lat Instructions:

For seated lat pulldowns, first attach a straight bar to the pulley-cable. Adjust the seat so your knees are locked in and stabilized, thus not allowing your body to be pulled upwards.

First grip the bar with an under-hand grip with your palms facing towards you. You want your hands to be about shoulder-width apart.

Grab the bar and pull it all the way down towards you while keeping your back and posture straight. Do not lean back. When the bar is fully lowered, pause for a second at that position. Then slowly release it upwards. That’s one rep.

I try to go for 6-10 reps in each set and usually start around 70-100 lbs.

Seated Row Instructions:

For seated row, first attach a narrow-grip handle to the pulley cable. Sit down and grasp the handles and make sure your feet are planted against something to stabilize your body. Notice my leg-position and how my knees are NOT locked, nor are my legs fully extended.

When doing this exercise, you want to make sure you don’t lean forward or lean too far back as that will put un-neccesary strain on your lower back and may cause possibly injury.

While in a seated upright posture, pull the handle towards your body. When it’s as close as possible, pause for a second and make sure to squeeze your shoulder blades. Then slowly release the handle away from your body. That’s one rep.

I start out with 70-80 lbs and try to do 6-10 reps in each set. After the first set, you can increase the weight by 10-20 lbs.

Pullups [Side-Grip] Instructions:

First you want to make sure that you use a side grip with your palms facing inwards towards each other.

Jump up to the handles and start from a lower position then pull your body all the way up. At the top, pause for a second. Then slowly lower your body to the starting position. That’s one rep.

Make sure to keep proper form and not cheat by kicking your legs out or moving your body to gain momentum.

Everyone’s body weight is different so that determines how many reps you can do in one set. I myself try to go for 8-10 reps. If that’s too easy for you, you can get a weight-belt and attach a weight-plate to put between your knees.

Chinups [Under-Hand Grip] Instructions

First you want to make sure that you use an under-hand grip with your palms facing towards you.

Jump up to the handles and start from a lower position then pull your body all the way up. At the top, pause for a second. Then slowly lower your body to the starting position. That’s one rep.

Make sure to keep proper form and not cheat by kicking your legs out or moving your body to gain momentum.

Everyone’s body weight is different so that determines how many reps you can do in one set. I myself try to go for 8-10 reps. If that’s too easy for you, you can get a weight-belt and attach a weight-plate to put between your knees.

Quads, Hamstrings, Calves, Glutes

For the hack-squat machine, sit down and place your legs so they are shoulder width apart. Also, notice my toes are pointing slightly outwards.

If you have a model that has an adjustable seat for leg-distance, position the seat so your legs are in a starting position similar to mine, which is slightly bent. You don’t want a starting position that has your legs fully-extended from the get-go. Nor do you want a starting position that as your knees pressed up against your chest.

To start the exercise, push your legs outward slightly so you can unlock the safety levers.

1. While inhaling, lower the weight of the hack machine.
2. Continue going down until your calves reaches an angle lesser that 90 degrees.
3. Maintain your knees inline with your toes. Pause for a second.
4. Now while exhaling, push your legs up and return to the starting position and pause again. That’s one rep.

I like to do 6-10 reps in each set. When starting out, I usually have about 1 45LB and 1 25 LB weight plate on EACH side. However, keep in mind, I’ve seen different models with varying weight systems so this may vary. Use a weight that’s safe and comfortable for yourself.

Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (ie. if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.

Movement Setup:

1. Lie on top of the bench face down.
2. Make sure that your knees end up just beyond the edge of the padded bench.
3. Place your feet underneath the padded ankle-rest cylinder so that it sits on your Achilles tendon, directly above your heels.
4. Grasp the handles in front of you.

Instructions:

1. To begin the movement, start by inhaling and bending your knees while driving your heels up towards your buttocks. Don't allow your hips to rise up off the bench.
2. Bend your knees as far as you comfortably can and pause for a second.
3. Then exhale out and slowly extend your knees so that you lower the ankle rest back down to starting position. That’s one rep.

Suggested Weight:

I usually start out with 70-80 lbs and try to do 8-10 reps in each set. You can increase by 10-20 lbs on your next set if you feel comfortable.

Instructions:

1. Sit on the leg extension machine and adjust your legs under the pad.
2. Keep your feet pointed forward. Let the pad rest on your shins just above your feet.
3. Firmly grab the side-hand bars.
4. Then while exhaling, fully extend your legs using only your quadriceps.
5. Pause for a second.
6. Make sure to NOT hyperextend your legs or lock your knees with the full-weight as this can cause damage.
7. Then while inhaling, return to the starting position.
8. Make sure your knee angle does not go beyond 90 degrees.
9. That’s one rep

I usually start out with 70-100 lbs and try to do 8-10 reps in each set. You can increase by 10-20 lbs on your next set if you feel comfortable.

Instructions:

1. Stand with feet wider than shoulder-width apart and your toes slightly turned out. Hold the kettle-bell in front of your hips.
2. Push your hips back and squat down, keeping your chest up and knees out. Bring the kettle-bell down to the floor in between your legs. Then stand back up to starting position.

Tips:

Do not let your heels lose contact with the floor as you squat.

Suggested Weight:

I usually start out with 20-35 lbs and try to do 10-20 reps in each set.

Instructions:

1. Stand on the edge of a step or ledge with your abdominals pulled in
2. The ball of your foot firmly planted on the step and your heel hanging over the edge.
3. Rest your hands against a wall or a sturdy object for balance.
4. Raise your heel a few inches above the edge of the step so that you’re on your tiptoes.
5. Hold the position for a moment, and then lower your heel below the platform, feeling a stretch in your calf muscle.

Tips:

• Lift as high as you can onto your toes and lower your heel down as much as your ankle flexibility allows.
• Push evenly through the entire width of your foot. Don’t push off from your big toe or the outside edge of your feet.

Suggested Weight:

I natrually have big calves so do not use any weights and aim for 15-30 reps on each side. If you’re looking to bulk up your calves, then hold a dumbbell or weight-plate in your hand that’s heavy enough to only allow yourself the same movement for 10-15 reps on each side.

Alternative variations:

Some gyms have a seated calf-raise machine which you can use instead.

Also, you can use a leg-press machine by using only your toes to work your calves.

Intro:

The shoulder muscle is split up `into 3 main areas:

The Anterior Front ,

The Side,

And the Rear or Post-terior.

There’s also the Trapezius or Traps, which are sometimes grouped in with the back-muscles.

Setup:

1. Set a bench down in the smith machine and adjust the back to a 90 degree angle.
2. Now sit down on the bench and adjust the bar so it comfortably comes down just in front of your face.
3. Next, add the weight you want to use.

Instructions:

1. Sit down on the bench and grasp the bar with an over-hand grip with your palms facing away from you. Your hands should be about shoulder width apart and your feet planted stationary.
2. Extending your arms, un-rack the weights and push the bar to the top as you exhale. Make sure you don't lock your elbows out at the top of the movement.
3. Slowly lower the weight down until the bar is just below your chin, pause, and then raise the bar back to the top position. That’s one rep.

Tips:

• The smith machine shoulder press is a viable option for moving heavy weight without a spotter.
• Always warm up first to lower your risk of shoulder injury.
• By using the bar in front of your your face as opposed to behind, it puts less stress on your rotator cuff. I myself have shoulder injuries so feel safe doing this.
• Don’t go too heavy on the weights as you may injure our sholder.

Suggested Weight:

• Because I have past shoulder injuries, I don’t go too crazy on the weights and start off with 25-30 lbs on each side and shoot for 7-10 reps on each set. Increase 10-15 lbs on each side if you feel comfortable.

Muscle Worked:

Front Anterior Deltoid

Instructions:

1. Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should be facing downwards towards the floor.
2. Raise one arm up in front of you, with a slight bend in your elbow.
3. Pause when the dumbbell reaches shoulder height.
4. Then slowly return downwards. That’s one rep

Tips:

• Focus on controlling the movement and getting a good contraction in the shoulder.
• Don’t bend your knees or lower your back or make jerking movements to gain momentum
• Lastly, Don’t go too heavy on the weights. It’s better to use a lighter weight to keep your form.
• Only raise to shoulder height. Any higher and it’s bicep movement.

Suggested Weight:

• I don’t go too crazy on the weights and start off with 10-20 lbs on each side and shoot for 8-12 reps on each set.

Instructions:

1. This exercise is similar to the previous front-raise movement, but with a small variation in the hand grip.
2. Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face INWARDS, TOWARDS EACH OTHER.
3. Raise one arm up in front of you
4. Pause when the dumbbell reaches shoulder height.
5. Then slowly return downwards. That’s one rep.

Tips:

• Don't use momentum. Focus on controlling the movement and getting a good contraction in the shoulder.
• Don’t bend your knees or lower your back or make jerking movements
• Don’t go too heavy.

Suggested Weight:

• Because I have past shoulder injuries, I don’t go too crazy on the weights and start off with 10-15 lbs on each side and shoot for 8-12 reps on each set.

Muscle Worked:

• All 3, but mostly Front Anterior Deltoid

Instructions:

1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Your arms should be next to your torso.
2. Next, raise the dumbbells as you rotate the palms of your hands until they are facing forward. Exhale while doing this.
3. Continue lifting the dumbbells until your arms are above you. Make sure to not lock out your arms or elbows.
4. After a pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Inhale as you perform this portion of the movement.

Suggested Weight:

• I start off with 20-30 lbs on each side and shoot for 8-12 reps on each set.

Shrugs [Smith Cage]

Instructions:

1. Set the bar height on the smith machine around the middle of your thighs. Then load the desired weight plates.
2. Grab the bar using an over-hand grip with your palms facing towards you, shoulder width apart from each other. Keep your feet shoulder distance apart as well.
3. While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
4. Hold the contraction for a second.
5. Slowly lower the bar towards the starting position while inhaling.

Suggested Weight:

• I start off with 45-60 lbs on each side and shoot for 8-12 reps on each set. Increase 10-15 lbs on each side if comfortable.

Shrugs [Weight Plates]

Instructions:

1. Grab a weight-plate in each hand and put it behind your body.
2. Use a grip with your palms facing away from you.
3. Keep your feet shoulder distance apart as well.
4. While exhaling, lift the plates by raising your shoulders until they come close to touching your ears.
5. Hold the contraction for a second.
6. Slowly lower the weights downwards while inhaling.

Suggested Weight:

• I start off with 45 lbs on each side and shoot for 8-12 reps on each set.

Instructions:

1. Stand next to a cable pulley machine with the handle attachment adjusted to the lowest setting.
2. With the outside arm, reach across your body, grab the handle and stand up, slightly leaning forward. Keep your feet shoulder-distance apart.
3. If needed, you can grip the machine with your inside arm for added support.
4. Maintaining a slight bend in your working elbow, raise your arm up to shoulder height. Pause, and then slowly lower the weight back to the starting position.

Tips:

• Don’t swing or jerk your body to gain momentum. Keep your form very strict.

Suggested Weight:

• I start off with 10-20 lbs on the cable and go for 8-12 reps. It’s better to go with a lighter weight to keep proper technique.

Alternating Wave

1. Stand facing the anchor point with feet shoulder-width apart and knees slightly bent.
2. Grab one end of the rope in each hand so that your palms face in.
3. Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so.
4. Continue alternating as rapidly as possible without losing form.

Double Wave

1. To start, stand facing the anchor with feet shoulder-width apart.
2. Grasp one end of the rope in each hand so that your palms face each other.
3. Bend knees slightly, brace your core, and move both arms up and down rapidly, creating waves in the rope.

Tips:

• With each of these exercises, you want to create a solid base by planting your feet in a shoulder width stance and stabilizing your core. You’ll quickly discover that these exercises engage not just your arms and shoulders, but your whole body.

Suggested Weight:

• Start out doing 3 sets of 30-second intervals with 45 seconds of rest in between.
• As you get stronger and your conditioning improves, you can increase the duration of the move and decrease the rest times.

Basic Chest Physiology

The chest is a major muscle which consists of the pectoralis major and minor. Other names for this muscle group include: Chest, Pecs, Pectoralis Major, Pectoralis Minor, Pecs.

The chest can be divided into 5 areas of concentration:

• Upper Chest
• Middle Chest
• Lower Chest
• Inner Chest
• Outer Chest

• Main Muscle(s) Worked: Chest; Pectoralis Major, Clavicular
• Other Muscles Worked: Shoulders, Triceps

1. Adjust an incline bench to a 30-45 degree angle.
2. Position the bench so that when the bar is lowered it is centered and it comes down to the upper chest, approximately 2 inches above the nipples.
3. Lay down and test the bench first, before putting any weight on the bar.
4. Once the position is right you can load the bar with the desired weight.

How to perform the movement

1. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on your upper chest, but don’t actually touch your chest.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again.

• Tip: It should take at least twice as long to go down than to come up.

How to Perform the Movement: Butterfly Cable Crossover

1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
2. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
3. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.

How to Perform the Movement: Chest Dips

1. If your dip station has different grip width options, slightly wider than shoudler width is best.
2. Hoist yourself up by extending your elbows. Cross your legs at the ankles and contract your glutes to stabilize your body.
3. Slowly lower your body until your elbows are at 90°, leaning forward as you dip down to target your chest.

4. Then push yourself back up to the start position.

How to Perform the Movement: Bent-Forward Cable Crossover

1. Attach the single-grip cable attachments to both sides of a dual pulley, and ensure that they are set in a low position (i.e. at floor-level).
2. Grasp the attachments, stand with your legs about shoulder width apart or less, and lean forward slightly. Note: Whether your legs are side by side or one in front of the other is a matter of preference.
3. Move your arms upward and inward (being sure to keep, at minimum, a slight bend in the arms at all times) until your hands touch, while exhaling throughout the movement. Note: Once at the peak of the positive aspect of the movement (i.e. when your knuckles have met), isometrically contract your pectorals to achieve optimal sternal head contraction.

How to Perform the Movement: Pushup

1. Get into a high plank position - Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
2. Lower your body - Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don't "T" your arms).
3. Push back up - Keeping your core engaged, exhale as you push back to the starting position. Tip: Imagine you are screwing your hands into the ground as you push back up. That’s one! Repeat for 10 to 20 reps or as many as can be performed with good form.

Your arms are made up of 2 main muscle groups: The biceps and the triceps.

When you curl your arms like Pop-Eye, you can see the biceps bulge out. Exercises in a curling motion work this muscle out, along with some back excercises.

Your triceps are located on the back of your arm and you can see them when you flex your arms straight. Besides isolated tri movements, chest exercises also indirectly work them out.

The workouts I listed are a combination of both free-weights and cable pulley based. It’s a good idea to mix these up and change them up from time-to-time. By using cables in your workouts, you can keep constant pressure on the muscles. They’re also good for beginners as they can help maintain a controlled movement. Lastly, cables are a bit easier on the joints and tendons. So my advice is to maintain a mix of both dumbbell and pulley excercises.

Keep in mind that you don’t want to do isolated arm movements before exercising major muscle groups such as days you’d lift chest or back. If you tire out your arms, you are indirectly affecting your capacity to workout the bigger muscle groups.

Setup:

1. Move the pulley cable to the highest position away from the floor and attach a straight-bar.
2. Stand upright with the torso straight and a very small inclination forward.
3. Grab the bar with with an overhand grip, palms facing down at shoulder width apart.

Instructions:

1. To begin the movement, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
2. After a pause, hold at the contracted position.
3. Then bring the bar slowly up to the starting point. Breathe in as you perform this step.

Tips:

• Make sure to keep your elbows in while extending your arms.

Suggested Weight:

• I start with 60-80 lbs and go for 8-12 reps. You can increase by 10-20 lbs if comfortable.

Instructions:

1. Grab a dumbbell in each hand and let your arms hang naturally at your sides.
2. Notice the starting position of my hands which has my palms facing my sides.
3. Slowly curl the dumbbell in your right hand upwards, trying to touch it to your shoulder.
4. While you are performing the movement, turn your palm inward so it's facing towards you and squeeze your bicep for a one-count at the top of the movement.
5. Slowly lower the dumbbell to the starting position and repeat with your other arm.
6. You should exhale while you curl the weight up and then inhale as you lower the dumbbell down.

Tips:

• Don’t move your hips or jerk your back to try to gain momentum

• Do not rest the dumbbell on your shoulder at the top of the movement.

• Maintain control as you lower the weight, don’t drop them too fast.

Suggested Weight:

• I start with 20-30 lbs on each arm and go for 8-12 reps on each side.

Setup:

1. Move the pulley cable to the highest position away from the floor.
2. Attach rope.
3. Then select the weight you want to use on the stack.

Instructions:

1. Keep your back straight and lean forward slightly, grabbing the rope with your palms facing each other.
2. Keep your upper arms straight and tucked in close to your body.
3. Push the rope downwards moving only your elbows.
4. Continue pushing until your arms are fully extended and each side of the rope is down beside your thighs.
5. Pause for a moment and then slowly return upwards.
6. When your forearms are perpendicular to the floor, stop there and repeat.

Tips:

• Focus on moving the weight with your triceps only.
• Maintain control of the movement as you slowly lower the weight stack back to the starting position.
• Keep your body as still as possible, moving only your forearms.

Suggested Weight:

• I start with 50-80 lbs and go for 8-12 reps. You can increase by 10-20 lbs if comfortable.

Setup:

1. Move the pulley cable to the lowest position closest to the floor.
2. Attach a single handle grip.

Instructions:

1. Maintain an athletic stance with your feet about shoulder width apart, feet firmly planted on the ground and your knees slightly bent.
2. There are 2 ways to position your body for this exercise. The first position is to keep your back directly facing the pulley cable. The alternative position is the way I’m standing in the video, which is keeping your body at slight angle outwards as it faces the pulley. See which one feels more natural to you.
3. Grab the handle with an underhand grip - palm facing upwards.
4. While standing with a straight back, shoulders back and chest out, slowly curl the handle up to the top which will be at about shoulder level.
5. Really focus all of the tension directly on your biceps in order to get a peak contraction at the top.
6. Slowly return the handle back down to the starting position and repeat for the desired number of reps and then switch to your other arm.

Tips:

• Avoid bending the back, hunching over and rounding your shoulders during this exercise.
• The elbow and upper arm should remain in the same position. The only part of the body in motion during the exercise is the forearm.

• Do not rock or sway your body forward or backward as you curl the weight up and down.
• Try to do this exercise in front of a mirror so you can watch your overall form to make sure you are executing the movement correctly.

Suggested Weight:

• I start with 20-30 lbs and go for 8-12 reps on each arm.

Setup:

1. Move the pulley cable to the highest position away from the floor.
2. Attach a single handle grip.
3. Select the weight you want to use on the stack.
4. Stand in front of the pulley cable and graps the handle with an underhand grip, palm facing upwards.
5. Step to the side a bit. For example, if exercising your left tricep, take a small-step to the right side of the cable pulley.
6. Keep your feet a little bit inside of shoulder-width.

Instructions:

1. While exhaling, pull the handle down keeping your upper arm and elbow locked in at the side of your body.
2. Feeling the contraction in your tricep, pull the handle down to your side until your arm is straight.
3. Pause and squeeze your tricep.
4. Inhale and return the handle back to the starting position.
5. Finish your desired number of reps, then repeat with the other arm.

Suggested Weight:

I start with 20-30 lbs and go for 8-12 reps on each arm. You can increase by 10-20 lbs if comfortable.

Instructions:

1. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip - palms facing up.
2. Make sure to stand straight up, feet together, and have your arms fully extended.
3. The bar should not be touching your body.
4. As you keep your eyes facing forward and elbows tucked in at your sides, slowly curl the bar up.
5. When the bar is at the top near your chin, squeeze your biceps hard, and then slowly lower it back down towards your thighs.

Tips:

• Do not swing your body to assist in moving the weight up. Only your biceps should be used to move the weight.
• Another mistake is not keeping the elbows fixed in at the sides. You should not let your elbows come forward when moving the weight up.
• Lastly, you need to control the weight throughout the set. This means not letting it drop down quickly.

Suggested Weight:

• I start with 10 lbs on each side, 8-12 reps per set. You can increase 5-15 lbs on each side on the next set if comfortable.

This is a great core and ab-workout. Do this between weight-lifting sets. Aim to go side-to-side 50-100 times. Start with a light-weight (I use 5 pounds) as you don't want to strain your lower back. Hold the weight in front of your face with both hands and move it side-to-side in a fast paced motion. Keep feet bent in front of you and stay balanced.

After Russian twists, go directly into this next ab exercise. If already holding a weight, just keep it stationary in front of you. If you prefer, you can also put the weight down and hold your arms straight down by your side extended outward, with your hands and fingertips pointing at your feet while you kick your legs out.

When doing seated crunches, keep your legs at a 90-degree angle. Aim for 50-100 reps. If you want a more challenging variation, use a weight ie. 5 pounds.

Juice with all vegetables and one fruit. A few other things to add in manually ie. Kombucha (pregnant women please consult your Dr. before consuming the fermented tea).