Periodization is important when maintaining lean muscle mass and continued hypertrophy.
For the last couple of months I’ve been doing body weight, stability and endurance exercises. Mostly due to gym closure. But for the month of June I will be doing a Hypertrophy focus again.
Hypertrophy (yes, gym muscles) requires a little bit different programming and acute variable. I’ll use a split-routine (different muscles groups each day of the week) and will use 3 set, with 6 to 12 reps and will use a weight equal to 75% to 85% of my 1 rep maximum.
For example, if my maximum standard bench press is 210, then I will do my reps with 75% to 85% of that weight to help grow muscle mass or surface area.
Of course, I won’t totally forsake endurance and stability training. So, I’ll continue to sprinkle that in on days that I can’t get in the gym.
What are your plans for the month of June?
Contact me and let me help you by creating a specific plan for you. And join the Flesh Tamers Fitness community.
The simple (and complicated) answer is that there is no “best way” to lose fat. The truth is that you will lose fat when you continuously get less energy than you use. No matter what you eat and when.
Most people are after a specific diet or exercise to get rid of excess fat from different areas of the body. And people tend to forget that all exercising burns calories. Of course, HIIT may burn more than walking, but you should always aim for exercises that you like because you are better to maintain things that you make you feel good.
Fat never burns locally. It will always disappear first where it most easily accessed by the body.
But doing resistance training will increase muscle mass, and it forces fat to divide into the broader surface area. That makes you look more fit, and more lean muscles mass will help you burn calories more when you exercise and when you are at play.
To read more about this and to download my nutrition plan, check out the Flesh Tamers Fitness app.
Get the App on Google Play or Apple App Store or on the Web
This weekend is going to be packed with activities.
Saturday morning is F3 workout with the men of F3 Northwest Arkansas at 6:30. Which includes my 15 year old who we call Fortnite. They call me Huckleberry. Fitness, Faith and Fellowship are the key principles.
Then a long 20 mile bike ride with my wife.
We’ll hopefully have a relaxing lunch before the grass mowing begins. And then hopefully we’ll enjoy and nice family dinner.
Sunday will be church. I’ll go early to help serve at 9:00 and then I’ll attend worship at 10:15.
On the way I’ll need to stop by Red Barn donuts and 7 Brew. I have to fuel up for my long run Sunday afternoon.
This Sunday will be a 10 mile run at a 7:45 pace. That’s the goal anyway.
What are you doing this weekend to tame the flesh? Comment and share.
Download it and give me feedback, the first week is free!
Do you want someone, who actually cares about you, to hold you accountable and help you achieve your God given purpose and your fitness goals which empowers your mission?
FLESH TAMERS FITNESS APP IS NOW AVAILABLE ON GOOGLE and APPLE APP STORE!
The Flesh Tamers Fitness App is now on the Google and Apple App Store. Download the App, sign up and then you can use it via your mobile device or iPad. And if you email me, I will give you a better one time deal for lifetime access to the app and one-on-one training calls with me. The Android/Play Store version is also coming very soon!
Here’s a review of everything you’re going to get with the full version:
✅ The 6 week “Taming the Flesh” Call to Action so that I can personally work with you to tame your fleshly desires of laziness and poor eating habits, lose weight, feel strong and healthy withOUT feeling guilty about taking the time.
👉 The Challenge follows the FleshTamer Method, which is a unique system to achieve being confident, healthier and energized to fulfill your God given mission. I will personally build a plan for you!
This Flesh Tamer Method consists of:
Each week starts with a challenging Biblical devotion that I have personally created for this program. And on Abs day we dig into the Core of our Faith with a story to remind us who our rock is (Jesus).
You’ll find a daily step-by-step 30 to 40 Mins Exercise menu each week with the App prompting you with pictures/videos and a timer
Body weight exercises with the man in mind, free weights or heavy random objects and plenty of gains
10 to 20 minutes Stability/Core neuromuscular control, 20 minutes Strength building and Muscle Building, 20 mins Fat burning.
We’ll lose weight, get toned and start feeling more confident.
✅ Nutrition and Meal Plan To Maximize Results
✅ Private Accountability Facebook Group So You Don’t Quit Until You See Results
✅ Flesh Tamer Fitness App To Workout Anywhere, Any Time.
✅ The Next Level Fitness Program for targeted daily routines aimed at each of the main muscle groups (Split-Routine style)
We may be wanting to slack off, we may be tired or wanting to fall back into comfort mode. Yet, we are persevering, building character, and building hope in our future and in God’s plan.
Keep striving for the goals you set when you started this 6 week journey. Add a little extra weight to your workout, run a little faster pace, keep good form and add an extra squat in that 30 seconds, but don’t give up even if you can’t.
We must press on, build a habit and make this a lifestyle change. Once we finish this 6 week program we’ll add some extra daily routine options and start working on progressing into some tougher exercises. But we have to build up our core stability and endurance first.
We are taming the flesh and extending the mission!
Romans 5:1-11
“1 Therefore, having been justified by faith, we have peace with God through our Lord Jesus Christ, 2 through whom also we have obtained our introduction by faith into this grace in which we stand; and we exult in hope of the glory of God. 3 And not only this, but we also exult in our tribulations, knowing that tribulation brings about perseverance; 4 and perseverance, proven character; and proven character, hope; 5 and hope does not disappoint, because the love of God has been poured out within our hearts through the Holy Spirit who was given to us.
6 For while we were still helpless, at the right time Christ died for the ungodly. 7 For one will hardly die for a righteous man; though perhaps for the good man someone would dare even to die. 8 But God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us. 9 Much more then, having now been justified by His blood, we shall be saved from the wrath of God through Him. 10 For if while we were enemies we were reconciled to God through the death of His Son, much more, having been reconciled, we shall be saved by His life. 11 And not only this, but we also exult in God through our Lord Jesus Christ, through whom we have now received the reconciliation.”
Join me and the other Flesh Tamers. Check out the app or get more info HERE.
Taming the Flesh and Extending the Mission God has for your life
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