Month: May 2020

Shop at MyProtein (Use Code “JOE” for 30% off your entire order)- https://bit.ly/3dGZodO

Programme – https://youtu.be/g5CTLRMNpaI

Instagram – joefazer
Snapchat- joefazerfitness
Business Enquiries – itsfazzler@gmail.com

Hi i’m Joe, I have created this YouTube channel to show my progression from a skinny teenager who is sick of being skinny to hopefully in the future being more muscular and just better in general both physically and mentally.
If you do enjoy my content it would mean lot if you could hit the like button and maybe even consider subscribing. Thank you!

Music:

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If you have just 10 minutes and want a home biceps workout that will let you build big biceps at home, then this is the video for you. Here I show you a workout for biceps at home that requires just a single resistance band or a pair of heavier dumbbells. No matter which one you choose, you will be able to complete your biceps workout in just 10 minutes and start seeing results fast.

The key to this bicep workout is the low barrier of entry regarding the equipment needed. Most of us, even if we don’t have a home gym, have a pair of dumbbells laying around. Furthermore, we often have a single resistance band or are able to purchase one inexpensively at any local sporting goods store. As I said, it doesn’t matter which one you want to use for this workout, they will both get the job done.

That said, let’s start breaking down the lighter biceps band workout.

The key to the effectiveness of this home workout for biceps is to take advantage of the hypertrophy stimulus gained from metabolic stress caused by higher repetition, low rest, light load workouts. Each of the biceps exercises included in this home workout are to be performed for 45 seconds, followed by just a short 15 second rest to shake out the burn and then finished off with one more round of the same movement. This is to be repeated a total of 5 times for a total workout duration of 10 minutes.

If at any point you feel as if you can’t complete the reps due to the overwhelming metabolic burn in your arms, simply rest as briefly as possible and get back to cranking out your reps until the time is over.

The exercises, sets and reps in this lighter band home biceps workout are as follows:

Light Home Biceps Workout
– No Money Curls – 45 sec on / 15 sec off x 2
– Banded Drag Curl 45 sec on / 15 sec off x 2
– Lip Buster Step Back Curls – 45 sec on / 15 sec off x 2
– Cross Body Hammer Curls – 45 sec on / 15 sec off x 2
– Leaning Stretch Curls – 45 sec on / 15 sec off x 2

If you would rather rely more on eccentric stress and tension as your drivers of muscle growth, then you will definitely want to try out the heavier version of this biceps workout.

Just like the lighter version, you will be able to do this entire workout for your biceps at home. The best part is, you will only need a single pair of heavier dumbbell to get the job done. By structuring the exercises in a way that the easier moves are saved for when the arms are more fatigued, you will be able to keep going even when you are feeling at your most tired.

That said, the working periods here are going to be 1 minute long. The rest periods however will be longer, one minute each, to allow you to account for the fact that the overall tension is higher and the muscles will need more recovery in between efforts in order to continue to perform at a capable level.

The exercises, sets and reps in this heavier dumbbell home biceps workout are as follows:

Heavy Home Biceps Workout
– “Straight Bar” DB Curls – 1:00 on / 1:00 off
– DB Drag Curls – 1:00 on / 1:00 off
– Alt. DB Curls – 1:00 on / 1:00 off
– DB Cross Body Hammer Curls – 1:00 on / 1:00 off
– DB Waiter’s Curl – 0:45 on / 15 sec off
– DB ISO/ECC Burnout x 1:00

Keep in mind, following your last db waiter’s curl exercise, you will take just a 15 second rest before you finish off your workout with a combination isometric/eccentric biceps hold exercise for 60 seconds. The goal is to try and complete the entire minute without maintaining some level of tension in your biceps in either an isometric or eccentric form. This is tough but something you can do if you put your mind to it.

If you are looking for a complete workout program that you can do at home that will help you to build pounds of new muscle while training like an athlete, be sure to head to athleanx.com and get the ATHLEAN-X Training program that matches your exact goals. Build ripped athletic muscle in just weeks by following a step by step home workout and meal plan.

For another at home bicep workout and workouts for biceps at home, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Step by Step Workouts and Meals – http://athleanx.com/xero
Subscribe to this channel here – http://youtube.com/user/jdcav24

Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today’s video I’ll share 3 steps for how to build muscle and lose fat at the same time.

The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats.

Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them.

Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train.

When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below:

Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below).

Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth.

Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner.

Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress.

A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Descriptionbox&utm_campaign=losefatandgainmuscleatthesametimeMay312020

Filmed by: Bruno Martin Del Campo

Subscribe to my channel here:
https://www.youtube.com/jeremyethier/?sub_confirmation=1

MUSIC:
https://soundcloud.com/iamryanlittle

FULL BODY WORKOUT ROUTINE:
Full Body Workout A – https://www.youtube.com/watch?v=5JmWguyvu7Y
Full Body Workout B – https://www.youtube.com/watch?v=MWcJuLKB7RY

UPPER/LOWER BODY WORKOUT ROUTINE:
Upper body workout – https://www.youtube.com/watch?v=acp77RhVzMM
Lower body workout – https://www.youtube.com/watch?v=YPLopuFxz-0

PUSH PULL LEGS WORKOUT ROUTINE:
Push workout – https://www.youtube.com/watch?v=FWDXsqHo14A
Pull workout – https://www.youtube.com/watch?v=tPphF8gepd8
Legs workout – https://www.youtube.com/watch?v=Xg9B6pqHUQE

When most people hear about full body workouts, they usually think of beginners.

While it’s true that full body workouts are suitable for gym newbies, they can be extremely beneficial for intermediate and advanced lifters too.

Just take a look at Arnold. Although he did split routines, he built a massive amount of muscle using full body workouts.

So why do so many people think full body workouts can’t work past the beginner stage?

In this video, I’m going to show you clear evidence that you can skyrocket your gains with full body workouts, even if you’re not new to the gym.

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➜ https://www.musclemonsters.com/mass-5-full-body

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[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!
➜ http://www.musclemonsters.com/book

FOLLOW ALAIN ON INSTAGRAM:
➜ http://www.instagram.com/musclemonsters

FOLLOW ALAIN ON FACEBOOK:
➜ http://www.facebook.com/musclemonsters

CHECK OUT MY BROTHER’S FITNESS CHANNEL:
➜ https://www.youtube.com/user/Albygonzalezfitness

REFERENCES

1. https://www.ncbi.nlm.nih.gov/pubmed/27102172
2. https://www.ncbi.nlm.nih.gov/pubmed/27433992
3. https://www.ncbi.nlm.nih.gov/pubmed/31188644
4. https://www.ncbi.nlm.nih.gov/pubmed/8563679
5. https://github.com/linkel/Ligand/blob/master/content/Norwegian_High_Frequency_Programs.md
6. https://www.ncbi.nlm.nih.gov/pubmed/12641640

Want to Train Like Me?
Check out my Individual Training Programs: https://www.become-elite.com/collections/training-programs

Follow My Journey!
Follow Me on Instagram: https://www.instagram.com/mattsheldon23/
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YouTube: https://www.youtube.com/channel/UC4SE6c97Qjscv4lfjaCMkMQ
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About Me
Name: Matt Sheldon
Age: 27
Height: 6′ 0″
Weight: 170 lbs
Nationality: USA
Job: Professional Soccer Player
Current Team: FC Tulsa
Current League: USL Championship (USA 2nd Tier)
Last Team: Tulsa Roughnecks FC
Previous Teams: Waterside Karori FC, Saint Louis FC, Orange County Blues, SG Kinzenbach
Position: RB/LB/RM
College: UC Davis (D1)

My Gear:
Main Camera (Sony A7 III): https://amzn.to/3bp1k9K
Second Camera (Canon 80D): https://amzn.to/37bvLwA
Main Lens (Sony): https://amzn.to/2SuF31w
Second Lens (Canon): https://amzn.to/2H6djeg
Vlogging Microphone: https://amzn.to/3bqPdsI
Bendy Tripod: https://amzn.to/2OHvA5X
Main Tripod: https://amzn.to/2vgnkms
Editing Microphone: https://amzn.to/2UCH26z
Podcast Microphones: https://amzn.to/2OHgcq3
Camera Lights: https://amzn.to/2Sv4CzB
Drone: https://amzn.to/379HaNl
Laptop: https://amzn.to/375OidO
Favorite Soccer Ball: https://amzn.to/2vlZ7Ln
Spiky Foam Roller: https://amzn.to/2IrlP7x
Foam Roller: https://amzn.to/2OYWR1Q
Massage Therapy Gun: https://amzn.to/3bjcOvn
Compression Gear: https://www.pacterraathletics.com/
Gym Headphones: https://amzn.to/2ScOio4
Editing Headphones: https://amzn.to/38fOIQ7
Editing Software: https://amzn.to/39pIblV

As an Amazon Associate I earn from qualifying purchases.

Essentially we are following Matt Sheldon’s daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his professional soccer career. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

We want to help you become elite level soccer players!

…………………………………………………………………………………………………………………………………………..

Become Elite is the complete soccer/football/futbol training experience.

Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more.

Our Instagram page delivers advice, tips, drills, how-to tutorials, and instructional videos all in a convenient and free space.

…………………………………………………………………………………………………………………………………………..

Visit our website for customized soccer training programs, official Become Elite t-shirts, workouts, and much more.

Instagram: @Become_Elite
Instagram: @MattSheldon23
Website: www.become-elite.com

soccer, football, training, lifestyle, train, footy, juggle, freestyle, cristiano, messi, programs, diet, diet plan, visualize, training program, offseason, preseason, cardio, stamina, weights, soccer specific, match fit, day in the life, soccer vlog, soccer vlogger, professional soccer vlogger, pro soccer day in the life vlog, blog, become elite, matt sheldon, etc.

Get your strength and size back as fast as possible after a break!
My FREE Bridge Program: https://jeffnippard.com/comeback-program/

Check out my latest blog post for more scientific detail:
http://jeffnippard.com/how-to-get-your-gains-back-after-a-training-break/

——————————-

Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.jeffnippard.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
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‣ Use discount code JEFF to save 10%

▹ Body-Analyser Weight and Bodyfat % Scale
‣ https://vitagoods.com/jefffit
‣ Use the above link to save 60% off!

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Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

——————————-

SOURCES:

Dr Mike Israetel Video:
https://www.youtube.com/watch?v=SwT14unLAys

MASS Article:
https://www.massmember.com/products/mass-subscription/categories/2286003/posts/7716575

Muscle Memory:
https://www.ncbi.nlm.nih.gov/pubmed/29382913
https://www.ncbi.nlm.nih.gov/pubmed/1827108
https://www.ncbi.nlm.nih.gov/pubmed/30978433
https://www.ncbi.nlm.nih.gov/pubmed/30991013
https://www.ncbi.nlm.nih.gov/pubmed/31513448
https://www.researchgate.net/publication/45660034
https://www.researchgate.net/publication/338056052
https://www.ncbi.nlm.nih.gov/pubmed/32017951

Strength Loss:
https://www.ncbi.nlm.nih.gov/pubmed/23529287
https://www.researchgate.net/publication/6123152
https://pubmed.ncbi.nlm.nih.gov/29777475
https://www.ncbi.nlm.nih.gov/pubmed/9171971
https://www.ncbi.nlm.nih.gov/pubmed/1827108

Proximity to Failure and Muscle Growth:
https://www.ncbi.nlm.nih.gov/pubmed/31895290
https://www.ncbi.nlm.nih.gov/pubmed/27038416

Proximity to Failure and Strength:
https://www.ncbi.nlm.nih.gov/pubmed/12351337
https://www.ncbi.nlm.nih.gov/pubmed/26666744

Training Volume:
https://www.researchgate.net/publication/322023636

Periodization:
https://www.ncbi.nlm.nih.gov/pubmed/25177188

Shoutout to Veritasium here on YouTube for some of the artistic inspiration behind this video!
https://www.youtube.com/watch?v=fHsa9DqmId8

MUSIC
Epidemic Sound
‣ Ryan Little – For Hyrule!
‣ https://www.youtube.com/user/TheR4C2010

Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500 and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

——————————-

About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

——————————-

Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

no one will read this far. here’s a pointless secret message to prove it:
we have to go back to the island!

In this video from Sorta Healthy, Jeff is talking all about how to program workouts as a personal trainer. This is part two in a series all about workout design for personal trainers to use with their clients.

Our last video on programming workouts was on phasing. In this video we get into the fun stuff and talk more about exercise selection, rep counts, and sets. How hard should you push your client as a personal trainer? This is just one of many different questions that are answered in this video.

Make sure to like and subscribe because much more content that is useful for personal trainers is on the way!

To use any of our forms for personal trainers, all of which are free for you to download check out this link: https://www.sortahealthylifestyle.com/freepersonaltrainingforms

Check us out here as well!
https://www.instagram.com/sortahealthyalexis/?hl=en
https://www.sortahealthylifestyle.com/
https://www.commencefitness.com/

#personaltrainerprogramming #personaltrainerworkoutdesign #creatingaworkoutforaclient #clientworkoutdesign #howtoprogramworkoutsforclients

The city of Ayutthaya was the capital of a mighty empire that once controlled large parts of Myanmar, Laos, Cambodia, and Vietnam. A cosmopolitan centre of over a million residents, it was one of the wealthiest cities in the eastern hemisphere, and even compared to Paris.
Host Peter Lee travels through Thailand to explore the secrets of how this empire grew to be powerful. From ancient crypts that depict its growth as a trading nation, to elephants and a unique martial art used in battles to defend the kingdom, Peter explores how Ayutthaya grew into a prosperous trading hub, that attracted merchants from all over the world from Japan in the east to Great Britain in the west. So much so that foreign influences of Ayutthaya’s golden age still lingers in Thailand’s culinary traditions.

For more, SUBSCRIBE to CNA INSIDER! https://www.youtube.com/cnainsider
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About the series: Host Peter Lee explores the history of four Southeast Asian empires that made their mark on the world. Travelling from Thailand, Myanmar, Cambodia to Indonesia, Peter explores ancient ruins, epic legends and vibrant traditions to chart the rise and fall of four distinct empires, and how their legacy still shapes cultures and identities in the region today
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#cnainsider #cnainsiderdocumentaries #cnamarkofempire

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The Bagan Empire was first to unify the territory of present-day Myanmar under Burmese language and culture, that grew into a world-renowned centre of Buddhist learning. Host Peter Lee learns how its fabled king, Anawrahta, overcame the dry conditions of his land by taming rivers into canals and weirs which are still used today. As a bigger harvest grew his population, Bagan was ripe for expansion, and Peter takes part in the traditional elephant dance that celebrates a Buddhist pilgrimage of King Anawrahta’s. While the Bagan king wished to turn Bagan into a new Buddhist state, Peter heads to a sacred mountain to see the battle that unfolded between Buddhism and Myanmar’s indigenous animist gods, called Nats. It’s expansion transformed Bagan into a capital of diverse peoples, who each brought their own in founding a new Burmese culture and identity. And the legacy of its temple building still lives on in a strong faith that’s practiced among the Burmese people today.

For more, SUBSCRIBE to CNA INSIDER! https://www.youtube.com/cnainsider
==========================================================
About the series: Host Peter Lee explores the history of four Southeast Asian empires that made their mark on the world. Travelling from Thailand, Myanmar, Cambodia to Indonesia, Peter explores ancient ruins, epic legends and vibrant traditions to chart the rise and fall of four distinct empires, and how their legacy still shapes cultures and identities in the region today
==============================================================
#cnainsider #cnainsiderdocumentaries #cnamarkofempire

Follow CNA INSIDER on:
Instagram: https://www.instagram.com/cnainsider/
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