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Training Tips

Intensity is the Game Changer

Often when people reach out to a personal trainer in need of assistance in their fitness journey, they actually know what to do but it is easy to get stuck in a exercise routine that’s well…..simply a routine. While going through the motions of a workout may be better than no workout at all, this uninspired approach won’t likely lead to significant improvements, often what is needed is a change to the INTENSITY!

1. Get explosive. Research shows explosive movements such as box jumps, kettlebell swings, and plyometric push-ups can achieve a greater response from something called fast-twitch muscles (the ones used during quick, powerful movements) The BONUS to these movements is that “fast-twitch” fibers have greater potential for growth when compared to slow-twitch fibers….and remember more muscle, less fat!

2. Superset strength and cardio. People often think of strength training and cardio exercise as two separate beasts, but this doesn’t have to be the case. Adding a cardio interval such as jumping rope, or 20-second sprints will rev the metabolism while still allowing for added strength. The BONUS – it can shorten the time it takes to workout, so busy moms like me can get more calories burned in a shorter session.

3. Skip the machines. While exercise machines do make resistance training user-friendly, lifting with free weights will incorporate more stabilizing muscles adding to your intensity. More muscles used equates to you burning more calories than your weight machine counterparts. The same can be said for bodyweight exercises, which can be more effective for core strengthening and calorie-burning than workouts done on machines.

Overall I find people over estimate the intensity of their workouts, sometimes you have to switch things up to get you back on track to your goals!

 

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Bianca Cobb is an ACE Certified Personal Trainer and Fitness Nutrition Specialist. Her passion is helping women to learn about and transform their body through lifting weights. She resides in Richmond, Virginia and is a mom of two amazing children, a girl and a boy!

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Motivation

Lifting Tip: Building Traps w/ Simeon Panda

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In my opinion shrugging heavy is a great way to build traps, I have done this for many years and my traps are very well developed. Unlike most exercises, I do not start light when shrugging, I like to get straight into it; my first set is 5 plates a side and I work up from there to sometimes 7+ plates a side. My tempo for shrugging has also remained the same throughout the years, I do not shrug slow or hold at the top, I just complete the set number of reps I plan to at a moderate pace. This isn’t me saying other methods don’t work, I’m just giving you my perspective and talking from my own experience.

Be sure to download my Mass Gain Extreme Training Guide with all my routines at 👉🏾SIMEONPANDA.COM

🏃🏾SP Aesthetics Sportswear available at
SP-AESTHETICS.COM

💊Get all Dedicated Nutrition supps at SIMEONPANDA.COM

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Credit: Simeon Panda


About Simeon Panda

Simeon Panda is one of the most influential fitness professionals in the world. Owner of SP Aesthetics® Sportswear and Just Lift.®, he is a fitness entrepreneur who is featured on Forbes as one of the worlds top ten influencers for fitness. Simeon has immense popularity not just because of his amazing physique, but for his character and high standards in representing the sports fitness industry.

With a social media following in excess of 9 million, he is respected for many reasons amongst his fans and followers worldwide, not least because of his highly positive and motivational approach to everything he does.
He has competed in Musclemania® competitions worldwide, winning the European Championship in 2013 and earning himself Musclemania Pro® status. He regularly judges physique, modeling and bodybuilding shows all over the world.
Simeon has hosted seminars and workshops around the world including the Mr Olympia Weekend. He has graced the front covers, written for and been featured in major fitness publications worldwide such as Muscle & Fitness, MuscleMag, Muscle-Insider, Train Mag, Muscle & Performance, Fitness RX to name a few. He has appeared live on Australia’s Number one national breakfast tv show ‘The Today Show,’ New York’s most popular urban radio station ‘Hot 97,’ he has also hosted seminars in countries all over the world.

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Shoulders

Be aware that there are 3 heads of the deltoid, and each should be targeted with…

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Be aware that there are 3 heads of the deltoid, and each should be targeted with a specific exercise, with enough volume and intensity to cause a significant reaction. By that I mean to say that I do not think a quick 3 sets of 10, would be sufficient in accessing your full growth potential. Give each head of the muscle your best work for the best results.

Source
Credit: Simeon Panda


About Simeon Panda

Simeon Panda is one of the most influential fitness professionals in the world. Owner of SP Aesthetics® Sportswear and Just Lift.®, he is a fitness entrepreneur who is featured on Forbes as one of the worlds top ten influencers for fitness. Simeon has immense popularity not just because of his amazing physique, but for his character and high standards in representing the sports fitness industry.

With a social media following in excess of 9 million, he is respected for many reasons amongst his fans and followers worldwide, not least because of his highly positive and motivational approach to everything he does.
He has competed in Musclemania® competitions worldwide, winning the European Championship in 2013 and earning himself Musclemania Pro® status. He regularly judges physique, modeling and bodybuilding shows all over the world.
Simeon has hosted seminars and workshops around the world including the Mr Olympia Weekend. He has graced the front covers, written for and been featured in major fitness publications worldwide such as Muscle & Fitness, MuscleMag, Muscle-Insider, Train Mag, Muscle & Performance, Fitness RX to name a few. He has appeared live on Australia’s Number one national breakfast tv show ‘The Today Show,’ New York’s most popular urban radio station ‘Hot 97,’ he has also hosted seminars in countries all over the world.

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Legs

Lifting Tip: Leg Finisher, Walking Lunges for Multiple Laps

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After your next leg day, try finishing off with multiple laps of walking lunges, I’m telling you they are the ULTIMATE finisher. Lucky to have this area outside my apartment gym to hit these lunges in the sunshine, but that did not detract from how gruelling and painful they were.

Be sure to download my Mass Gain Extreme Training Guide with all my routines at 👉🏾SIMEONPANDA.COM

Filmed by: @jakecotreau
Edited by: Me

Source
Credit: Simeon Panda


About Simeon Panda

Simeon Panda is one of the most influential fitness professionals in the world. Owner of SP Aesthetics® Sportswear and Just Lift.®, he is a fitness entrepreneur who is featured on Forbes as one of the worlds top ten influencers for fitness. Simeon has immense popularity not just because of his amazing physique, but for his character and high standards in representing the sports fitness industry.

With a social media following in excess of 9 million, he is respected for many reasons amongst his fans and followers worldwide, not least because of his highly positive and motivational approach to everything he does.
He has competed in Musclemania® competitions worldwide, winning the European Championship in 2013 and earning himself Musclemania Pro® status. He regularly judges physique, modeling and bodybuilding shows all over the world.
Simeon has hosted seminars and workshops around the world including the Mr Olympia Weekend. He has graced the front covers, written for and been featured in major fitness publications worldwide such as Muscle & Fitness, MuscleMag, Muscle-Insider, Train Mag, Muscle & Performance, Fitness RX to name a few. He has appeared live on Australia’s Number one national breakfast tv show ‘The Today Show,’ New York’s most popular urban radio station ‘Hot 97,’ he has also hosted seminars in countries all over the world.

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