Weight Loss 

squats before and after women tumblr – Google Search…

squats before and after women tumblr – Google Search Source by jestmeliving

Read More
Fat Loss 

30 day squat challenge before and after – Google Search…

30 day squat challenge before and after – Google Search Source by ssharonw

Read More
Weight Loss 

Conventional Deadlifts VS. Sumo Deadlifts | GYFT

ass before and after squats – Google Search: Source by debbiew1062

Read More

Get Stronger Every Day With This 100-Burpee Challenge

www.popsugar.com/fitness/100-Burpee-Challenge-42535576

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

I was shocked when I walked into CrossFit and the WOD (workout of the day) said “100 Burpees.” I had never done that many in my life at one time, and it did not sound fun. I wasn’t even sure I’d be able to do it.

But after having been going to CF five times a week for three months, I was in pretty good shape. And guess what? It didn’t suck as much as I thought and only took me about 10 minutes. The coach said this is a great workout to do in your hotel room while traveling or if you’re short on time. My heart was pumping, I was dripping sweat, and my muscles felt worked! Now I’m kind of loving the 100-burpee workout!

I realize this isn’t something anyone would want to just jump right into, so here is a four-week plan to get you up to the full 100. Aim to do 25 by the end of the first week, 50 by the second week, and so on until you make it all the way to 100. Follow the plan below.

How to Do a Basic Burpee

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
Step or jump the feet forward to the hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can.

41966284

The Plan

Day of Month
Number of Reps

Day 1
8

Day 2
11

Day 3
14

Day 4
Rest

Day 5
17

Day 6
21

Day 7
25

Day 8
Rest

Day 9
30

Day 10
35

Day 11
40

Day 12
Rest

Day 13
45

Day 14
50

Day 15
55

Day 16
RestDay 17
60

Day 18
65
Day 19
70

Day 20
Rest

Day 21
75

Day 22
80

Day 23
85

Day 24
Rest

Day 25
90

Day 26
95

Day 27
100 (you made it!)

Day 28
Rest (you deserve it!)

Read More

Tone Your Entire Body (Mostly Your Butt!) With This 4-Move Workout

www.popsugar.com/fitness/Squat-Workout-Butt-42870420

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Too cold to run outside or even walk to your car to drive to the gym? Do this four-move cardio workout that will have your heart pumping and your muscles burning.

Directions: Complete this workout five times. Explanations of how to perform each exercise are below. Have fun!

30 Air Squats
15 Plank Jacks
30 Air Squats
15 Frogger Hops
30 Air Squats
15 Mountain Climbers

42795234

Read More

I Did CrossFit 5 Days a Week For 1 Month and This Is What Happened

www.popsugar.com/fitness/CrossFit-Benefits-42182556

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

I don’t really want to share half-naked selfies of myself with the world, but I feel compelled to. Because after years and years of working out four to six days a week, running and training for half-marathons, sweating it out in yoga classes, and eating healthy, I have finally caught a glimpse of the kind of transformation I have been wanting ever since I can remember. And it’s only been one month.

Before

This might sound like a PSA, but so what? I really do owe it all to CrossFit. I had been wanting to try it for years but through two pregnancies, working, and taking care of my two young kiddos, I just felt like I couldn’t carve out the time. It was kind of a lame excuse, actually, and I realized it was high time to make the time and do something for me. So on Mother’s Day 2016, I bought myself a $250 On-Ramp course for CrossFit. No it’s not culty, yes the workouts are frickin’ hard, and yes, the community support really is amazing and was the key to my success.

41275925

After completing that course, I decided to go all in and committed to going for one month, five days a week. Here’s what happened.

Weight down: I have been the same weight for years, trying to lose those last pesky pounds that hide my muscles and make me look softer than I’d like. I was amazed when I stepped on the scale and realized I was at the weight that I lied about on my driver’s license. Down five pounds! I mean, that’s huge when you don’t have a ton of weight to lose. CrossFit smacked my weight-loss plateau in the face!
Less to pinch: OK, so the scale isn’t everything. I also lost at least one inch around my waist. It’s not an enormous change, but I can totally tell in the photos because it’s the first area of my body my eyes move to whenever I look in the mirror. I have had a belly my entire life it seems, and I can finally see it slimming down and that little muffin top diminishing. I even noticed a little definition in my obliques!
Arm definition: While brushing my teeth a couple weeks in, I happily noticed my biceps bulging but didn’t think anything of it until the month was up and people commented on my arms. “What have you been doing?” they asked. Someone else said when they hugged me, my arms felt stronger. Even the Comcast guy who came to fix my cable commented on my “guns.” I also noticed more definition in my upper back.

30605065

After

Toned thighs: I’ve always had lean legs, thanks to running and inherited genes from my mom, but they look even more toned and defined. I slipped on a pair of leggings and loved that I could seen my quad muscles popping out a little. Thank you lunges and deadlifts!
Perkier butt: I also inherited a flat butt from my mom, but a month full of squats, wall balls, and kettlebell swings have turned my flat rear into a more shapely, rounder, lifted bum. My husband has noticed, too. Bonus!

More energy: I used to run for an hour in the morning from 6 to 7 a.m., and by late morning/early afternoon, I felt completely drained. My body felt exhausted, my brain felt foggy, and all I wanted was a nap. I craved sugar and chocolate because I thought it’d give me a pick-me-up. Of course, that backfired with an inevitable sugar crash, plus the extra calories didn’t help me lose weight. I didn’t feel tired once during this month-long CrossFit experiment. Even after getting up at 4:50 to make my 5:45 a.m. classes, I still had more physical and mental energy.

Less hunger: Now this surprised me. I thought all that intense cardio and heavy lifting would leave me insatiably famished. But I felt way less hungry than I did after those hour-long runs. I never ate before those early a.m. classes for fear or puking, and by the time I got home, showered, and started working, I wasn’t hungry until 9 or 10. I was also inspired to eat better because I was putting in all this time and energy, and I didn’t want to undo all that by devouring half a box of Wheat Thins dipped in peanut butter.

Varicose veins diminished: I thought the bulging blue varicose vein behind my left knee was the oh-so-special badge of honor I shared with moms everywhere. But after four weeks of CrossFit, I swear, it’s hardly noticeable. The increased blood flow from all that heart-pumping cardio works magic! I feel way more confident in short shorts and skirts now.

Stronger overall: Carry three bags of groceries on each arm from the car to the house? No problem! Lifting heavier weights for just one month made me stronger and more capable of handling life’s challenges. When both kids’ heads accidentally collided when reaching for the same flower, CrossFit mommy power came to the rescue and I could bend down and lift 80 pounds worth of kid without my knees giving out with energy left to kiss both boo-boos! Running feels easier, previously difficult yoga poses like One-Legged Crow are doable, and come Winter, I’m excited to see how CrossFit-strong legs tackle the ski slopes.

Confidence: It wears on you when you spend years thinking about your weight while working hard to change your body and not seeing the results you’re after. Making a change that actually worked was life changing. I feel more confident and am just overall happier. I also realized that I like pushing myself and since CrossFit encourages you to to get stronger every day, I’m embracing this feeling of pride, and it’s inspiring me to keep pushing myself. I see now why people become hooked on WODs. It only took one month, but I’m addicted now, too. I can’t wait to see how my body changes in the months to come.

Read More

The benefits of plyometric exercises

www.judgeweightloss.com/bikinibutt

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.

“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.

“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”

Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.

For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes. Tip: “When performing box jumps, start in a quarter squat and hinge from the hips to engage the hamstrings and glutes,” says Strickland. “Landings on the box should be soft to help avoid injury.” 

For toning: While plyometric training is renowned for explosive bodyweight movements, Strickland says that there are a range of toning exercises that can be performed simultaneously. “Think anything from single-leg step-ups to incline push-ups using the box,” he says. “The varied range will target muscles you never even knew you had.”

“With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals,” says Strickland. “I run a half-hour class and never repeat the same exercise, so boredom is never an issue.”

Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.

“Kettlebells, in my experience, allow people to get deeper into the movements than say a dumbbell,” says Strickland.

For toning:  Kettlebells of varying weights can be used to load isolated muscle groups. When setting up your home gym, opt for a set of light, medium and heavy kettlebells to ensure everything from shoulders to legs can be worked. Strickland’s favourite for a killer lower-body toning session? “I often work some of my favourite kettlebell exercises into a circuit to ensure the muscles are exhausted while also providing a killer cardio and fat-burning workout,” he says. “Try a burpee to kettlebell deadlift to kettlebell upright row. Say no more, this will push your whole body to its limits, and then some.”

For fat loss/cardio: Fat loss and cardio fitness are best achieved through circuit-style training, with limited rest and higher repetitions to ensure the heart rate is elevated for long periods. Strickland suggests high-intensity interval work, with exercises performed for 45 seconds at max reps followed by a short 15-second rest. Sessions should last for about 20 to 30 minutes all up. “Work from the larger muscle to smallest, allowing you to achieve a wider variety of movements. It also means the most taxing, compound movements are completed first,” says Strickland.

NEXT: Looking for more fat loss tips? Check out Alexa Towersey’s here.

{nomultithumb}

 

 

Also check out healthywithjodi.com

Read More

This At-Home Cardio Workout Contains Zero Running

www.popsugar.com/fitness/Cardio-Workout-Home-Equipment-Necessary-1503511

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run — this advanced variation works the abs, too. If you don’t have a jump rope, just imagine you do and hop over your imaginary rope.

23321392

The Warmup

Exercise

Time / Reps

March in place

2 minutes

Step-ups

2 minutes

Jump rope

2 minutes

Stretch

Hamstrings, quads, calves, inner thighs

The Workout

Exercise

Time / Reps

Jumping jacks and cross jacks

2 minutes

Squats

1 minute

Alternating side lunges

20 reps

Jump rope

1 minute

Jump squats

15 reps

March in place

1 minute

Burpees

15 reps

March in place

1 minute

Walking lunges

20 reps

Squats

1 minute

Jump rope

1 minute

Jump squats

15 reps

Jump rope

1 minute

Step-ups

2 minutes

March in place

2 minutes

Push-ups

20

Ab work / your choice

5 minutes

Triceps dips

30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core Workout
The Low-Ab Workout You’ve Been Waiting For
5-Minute Muffin Top Workout

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees — modify if needed. Remember to stretch your entire body when you’re done.

Read More
Uncategorized 

7 of the best fitness social media accounts to follow now

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

There’s no denying our Instagram feeds are a prime source of motivation. So we’ve sourced seven of the best social media accounts to help you stay motivated and inspired, grouped by your goals.

For fat-loss fortitude  

A Google search of ‘fat loss’ will see enough returns to bring on a migraine. We’ve sorted the sensible from the silly so you can maximise your shred.  

Alexa Towersey @actionalexa

Alexa_14.jpg

What you get: 

Along with inspiring quotes and epic action shots (no squatting in a G-string here, folks), Towersey posts weekly examples of fat-burning circuits and booty-building exercises for you to try at home. And as a woman with years of experience and who trains some of Sydney’s top models, you are inclined to take her advice. With a scientific yet readable caption style, Towersey regularly reminds you of why rest, recovery and stress management are integral to your fat-loss goals – ’cause, let’s face it, it’s easy to forget come Monday morning.  

What you don’t get: 

Half-naked selfies or long opinionated rants, thank goodness. Just knowledge, working examples and ancillary training methods so you can max your goals.

Top tip: 

“Train for your objective. Training to put on muscle is very different to training for strength, which is different to training for weight loss and different again to training for a specific sport. Remember, movement is not always progress. You can run in place and never get anywhere.”

Tom Venuto burnthefatblog.com 

What you get:

Tips on leaning out from a natural bodybuilder – because why wouldn’t you take advice from those whose job it is to eradicate fat? A science boffin, Venuto posts about once a week and covers current fitness controversies – from the science behind eating more fat to whether you should be performing a crunch. If you’re looking for less-ordinary tips with the backing of a lab coat and academic studies to give you an edge, Venuto is your man.

What you don’t get: 

One-size-fits-all workouts, training programs or nutrition plans. This blog is all about current research and the underlying factors affecting progress than cookie cutter routines. Sure, there are example workouts scattered here and there, but it’s not the place to go for daily pre-workout inspiration. You will have to plan your training yourself.

Top tip:  

“Doing nothing but cardio is a mistake. But cutting out cardio completely is also a mistake. The truth lies in the middle. Maximum fat burning occurs when you combine cardio training and weight training together. For health and weight maintenance, I would suggest three short cardio workouts per week, about 20 to 30 minutes per session. But for maximum fat loss, I recommend four to seven days per week of cardio or other vigorous physical activity for 30 to 45 minutes (based on results) at a moderate pace.”

NEXT: Muscle madness

For muscle madness

If you’re looking to hit up the weights room to improve strength, tone and support fat loss (or just to look bad-ass – guilty!), these are the web accounts set to inspire. 

Lauren Simpson (Snapchat: laurensimpsonnn)

Lauren-Simpson.jpg

What you get: 

This young Sydney-sider is the perfect combo of body composition inspiration and information. You’ll be spoilt with regular rig/ab selfies as she preps for her next bikini comp, behind-the-scenes access to her numerous photoshoots, supplement discount codes, high-protein recipes and – our favourite – weighted workouts ripe for screen-shotting. She even encourages it. 

What you don’t get: 

Anything cardio based – she just doesn’t do it (ectomorph and naturally lean body shape perks). Simpson is renowned for her powerlifting and hypertrophy protocols to create the curves that have seen her win a recent WBFF pro card, so she may be hard to relate to for those looking to drop fat and create curves more steadily. 

Top tip: 

A recent leg workout from her Snap stream:

Superset

» Paused squat –
3 sets of 5 reps

» Hamstring curls –
3 sets of 5 reps (toes turned out, heels touching) 

» Pendulum squats –
5 sets of 15 reps

» Split squats –
4 sets of 8 reps (each side, back foot elevated)

Nia Shanks (niashanks.com)

What you get:

Blog posts from a qualified trainer about everything from staying motivated to fat loss, but we particularly love her spiels on weight training. Not only do you get specific workouts and training programs based on your goals and time constraints (often with supporting video content), she also explains why you are doing what you are doing – whether that be a certain rep range or using a particular piece of equipment. It’s probably more suited to the intermediate weight lifter – although there are some body weight posts and beginner variations if you are just starting out. 

What you don’t get: 

Blogs about hitting the weights room to improve ‘flaws’ in your physique. Conversely, you also won’t get the ‘just love yourself as you are’ psycho-babble. Shanks finds a way to balance our mental health and self-confidence with our realistic desire to improve. 

Top tip: 

“If you strength train with the primary goal of improving your performance in the gym, you are setting yourself up for success. Unlike cardio, strength training is a great way to set positive, motivating goals that will keep you going in the gym week after week, month after month, and year after year.”

NEXT: For flexi fitness

For flexi fitness

The yogi yodas need their social fill too. To bring the zen to your computer screen, here are our top picks for scientific knowledge and practical tips to deepen the stretch.

Kate Kendall @activeyogi

Kate-Kendall-2.jpg

What you get:

Let’s face it – sometimes we just want to chill on the couch, look at some pretty pictures and be inspired to hit the mat in the morning. Aussie-born and -bred yoga instructor Kate Kendall’s Instagram account is our go-to for beautiful bendy moves in obscene scenery. Her captions remind us to get outdoors, be with friends and just stretch. Plus, it’s always kind of interesting to see where her career as a Blackmores ambassador and her own yogi studio take her – whether that be instructing nighttime silent disco yoga sessions or standing side by side with other fitspo celebs.

What you don’t GET:

Actual informative tips on the practice of yoga – for that you will need to head to one of her classes. 

Top tip: 

Kate shared this quote from Sharon Gannon, founder of Jivamukti Yoga: “You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.” Deep.

Rachel Scott rachelyoga.com 

What you get: 

Yoga enthusiast and the director of Teachers’ College and Development YYoga, Rachel Scott’s website is all about education. With clean lines and easy-to-read spacing, her blog posts range from the quick and simple step-by-step instructions on a particular pose to a moving diary-style entry on anxiety and depression and how yoga has helped to heal. Encompassing the merging of spirituality and physicality native to true yogis, her blog posts are beautiful, short, sharp and informative, and you can pick and choose what you read depending on your mood or motives for the day – the archives are pretty extensive. 

What you don’t get:

Regular updates – admittedly her posts are usually one or two a month, but at other times they are more sparse. If consistency is key to building your relationship with your blogger, then maybe look elsewhere. 

Top tip: 

“Our mats are not places to be perfect, or even places that we have to be particularly happy. They are places to be authentic. The mat is a place where it’s okay to cry. They are places to give ourselves permission to feel, practise self-care, and use our beautiful physical bodies to potentially shift our experiences. We can move with our feelings rather than cover them up.”

NEXT: For running ragged

For running ragged

For those who love to hit the pavement, these steady-state cardio training accounts will help get the blood pumping. 

Deena Kastor @deena8050

What you get:

If you are well and truly sick of an Insta-feed filled with puppies, children (yes, he/she is adorable but…) and green smoothies, take a look at former Olympian Deena Kastor’s running Insta account. Her photographs will have you pining for an active holiday or a stroll around your nearest river with regular snaps of stunning sceneries from her track of that day. Her captions are a mix of inspiring quotes, reflections on the running life and diary entries of her favourite events and experiences. Okay and yes – the odd dog/child/green smoothie does pop up (she has all three). We love it really.

What you don’t GET:

Boring activewear selfies or overtly posed stretches. Refreshingly real, Kastor would rather give you a glimpse of nature and push you to pull on the running shoes rather than her own (albeit lithe) body.

Top tip:

“When faced with a challenge, it’s easy to feel small, but go down that trail as fast and safely as you can and feel as majestic as the mountains that stand over you.”

 

{nomultithumb}

 

Read more …

Read More

Uncategorized 

Booty-building with trainer Tahlia Seinor

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

Activate your glutes with this booty-building workout by Tahlia Seinor. 

buildbodyparts1a

Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.

“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”

Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.

“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”

And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.

“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.

“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”

 

Her sessions are all individual but her methods strongly follow that of Charles Poliquin. Feel free to add this to your training regime either as a whole program or worked in with your other exercises.

Rotate Day 1 and 2 throughout the week so you are completing it five to six times.

 

Tempo guideline:

keytempo

DAY 1

A) Wide Stance Squats

5 sets of 6 to 10 reps with a tempo of 4010. 3-minute rest between sets.

B) Reverse Hypers

3 sets of 10 to 12 reps with a tempo of 20X0. 2-minute rest between sets.

C) 45-degree back extension 

2 sets of 20 to 25 reps with a tempo of 10X0. 1-minute rest between sets.

 

 

DAY 2

A) Paused rack pulls in rack

5 sets of 6 to 8 reps with a tempo of 22X0. 3-minute rest between sets.

B) Drop lunges with weight

3 sets of 8 to 10 reps with a tempo of 2010. 2-minute rest between sets.

C) Romanian Deadlifts 

3 sets of 12 to 15 reps, tempo 3010. 1-minute rest between sets

 

Tip: ‘X’ refers to exploding from the bottom of the movement to the top of the movement, as quickly as possible.

 

NEXT: Want more booty building exercises? Add the yogi squat into your workouts today!

 

 

 

 

{nomultithumb}

 

Read More